Zinc helps ADHD

Zinc deficiency is common in ADHD. In a recent case-control study, 70% of children with ADHD  between the age of 6 to 16 were zinc deficient. Those with lower hair zinc levels had the worst hyperactivity, inattention, oppositional, and impulsivity scores.

In another study of 118 children with ADHD, those with the lowest blood levels of zinc had the most severe conduct problems, anxiety, and hyperactivity as rated by their parents.

Multiple studies have confirmed that not only are zinc levels lower in children with ADHD but the extent of zinc deficiency is inversely correlated with symptom severity in those with ADHD. Researchers have also linked zinc deficiencies with several neuropsychiatric disorders including ADHD.

It is difficult to assess Zn level in the body as most blood tests are inaccurate. However, if your child has frequent or chronic diarrhea, chances are he and she is losing Zn from diarrhea.

Zinc is an essential trace mineral that is needed in the central nervous system and making essential brain chemicals, such as dopamine, norepinephrine, serotonin, and GABA.

Zinc is required in the synthesis of dopamine, norepinephrine, and serotonin and enhances GABA, one of our main inhibitory/relaxation neurotransmitters. It is also an important factor in the metabolism of prostaglandins, and for maintaining brain structure and function.

There are many lifestyle factors that can deplete zinc, causing a deficiency or imbalance.

Zinc deficiency is more common in children with ADHD and children who eat a very limited diet of processed food. A diet depleted of zinc-rich food, such as red meat, seafood and chicken may result in low zinc and high copper imbalance.

ADHD symptoms sometimes worsen with puberty due to the higher metabolic demand for rapid growth during puberty. This is even more so if your teen participates in organized sports or a high-performance athlete. And this can deplete zinc and cause copper excess.

Also, the increased stress hormones, such as cortisol, can block zinc activities. The demanding practice and game schedule of a competitive athlete can also deplete zinc stores. This is more so if the athlete is a vegan as well. 

Environmental toxins, such as Bisphenol A (BPA) and phthalates found in everyday plastic products, bind and deplete zinc levels in the body as well.

Symptoms of Zinc Deficiency in ADHD

  1. Picky eating habits with strong sense of taste and smell perception may be a sign of zinc deficiency. Low zinc level block sensation of taste and smells and make meat repulsive. Parents would usually notice things like, “Junior can tell when we buy a different brand of chicken nuggets”, or “We can’t hide anything in Junior’s food because he always can taste it the difference”or “Junior always complain the food tastes or smells funny”.
  2. Allergies is commonly result of too much copper as a result of zinc deficiency, which in turns weakens the immune system.
  3. Digestive problem, especially diarrhea, which is a common symptoms of zinc deficiency.
  4. Sleep disorder may be results of zinc deficiency as well, since zinc is needed to make melatonin.

Zinc deficiency may result in poor or loss of appetite, diarrhea, impaired immune function, poor or retardation of growth, delayed sexual maturation, eye or skin lesions, delayed wound healing, taste abnormalities, and mental lethargy.

These signs and symptoms of zinc deficiency are not very specific and maybe associated with other health conditions. Therefore, it is important to seek medical advice if your child is showing any of the above signs and symptoms.

Low zinc level can interfere with effectiveness of ADHD medication. Studies show that kids on both ritalin and zinc supplements showed better ADHD symptoms control with lower ritalin doses.

Does Zinc Help with ADHD?

In a 2004 study, children aged 6 to 14 were randomized to take 150mg zinc sulfate or a placebo daily for 12 weeks. Those who take the actual zinc supplement had significantly reduced symptoms of hyperactivity, impulsivity and impaired socialization.

Another similar study in 2009, when over 200 children were randomized to 15 mg of elemental zinc a day or to placebo for 10 weeks, those taking zinc supplement saw significant improvement in attention, hyperactivity, oppositional behavior, and conduct disorder.

In a more recent study, children treated with a daily dose of 40mg of elemental zinc as zinc sulfate for 12 weeks showed significant improvement in scores on hyperactivity, impulsiveness, and impaired socialization scales than the children given placebo.

How Much Zinc to Take for ADHD?

Children with ADHD often have low zinc levels due to too much copper and/or lead toxicity. Zinc and copper are both needed to create new brain chemicals and are part of our antioxidant defense system that protects cells from free radical damage.

Minerals are important for normal growth and development, but they must be maintained in an appropriate balance. So just the right amount is needed.

Too much zinc or too much copper is not good for the brain.

Zinc deficiency may cause poor or loss of appetite, diarrhea, impaired immune function, poor or retardation of growth, delayed sexual maturation, eye or skin lesions, delayed wound healing, taste abnormalities, and mental lethargy.

Chelated zinc, such as picolinate, bis-glycinate, and gluconate are easier on the stomach and absorption. 

Children aged 6 to 11 years can take 15 mg elemental zinc (1 ml) once daily with meals. Children aged 12 and older may take 30 mg (2ml) of elemental zinc once daily with meals.

You might also try a zinc supplement of up to 20mg of elemental zinc per day. I have used zinc lozenges for my daughter and patients, who are super picky and sensitive with taste and texture. “Super picky eater” as in they can tell you change the brand of chicken nuggets or the oil you use in a recipe. The zinc lozenges provide about 20mg of Zn per tablet. This is a great start.

Zinc is not only good for rebalancing the electrolytes in the ADHD brain, but it’s also helpful with an increasing appetite for picky eaters and improves digestion as zinc is needed to make stomach acid.

 

Ok, there you have it…

 

I hope you find this information helpful. Let me know what you think and comment below. 

 

Remember ADHD does not doom your child to a life of under-achievement. You know your child is bright, full of potential, and deserves the best. In fact, many of the world’s greatest discoveries and inventions were made by people with ADHD.

 

If you’re just starting out on this natural ADHD treatment journey and still in the research phase, check out my new book Eat to Focus. Inside this book, you’ll learn why your ADHD child is always hungry, why he or she seems addicted to milk and bread, the underlying causes of ADHD, and the most effective ADHD treatment that addresses all the causes to reduce hyperactivity, impulsiveness, and anxiety while improving focus and calmness in your ADHD child. 

 

Don’t forget to download your free gift 15 Quick & Simple ADHD-Friendly Breakfast Ideas before you leave.

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Anna

Clean Eating Officer (CEO) at Malama Wellness + Hypnotherapy
I'm Anna, a passionate dietitian and hypnotherapist dedicated to helping parents of kids with ADHD unlock the transformative potential of healthy eating and holistic approaches. With years of experience in pediatric nutrition and a focus on mind-body connection, I provide personalized guidance and practical tools to support positive behavioral changes and nurture your child's well-being.
I'm Anna, a passionate dietitian and hypnotherapist dedicated to helping parents of kids with ADHD unlock the transformative potential of healthy eating and holistic approaches. With years of experience in pediatric nutrition and a focus on mind-body connection, I provide personalized guidance and practical tools to support positive behavioral changes and nurture your child's well-being.

2 Thoughts on “How Does Zinc Help Kids with ADHD to Stay Calm & Focus?”

  • I couldn't find the brand name using the link in this article for Zinc. The page could not be found. Can you tell me one on Amazon that you have used? I am open to either the liquid or dissolvable. It is just hard to know what supplements are trustworthy.
  • Hi, Stephanee. Thank you for your comment. It looks like this particular zinc supplement is no longer available. Please refer to the Resources page for the list of zinc supplements for kids with ADHD. https://natural-alternative-adhd-treatment.com/resources/ Let me know if you need anything else. Anna

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