When I was a child, no one had ever heard of attention deficit or attention deficit with hyperactivity disorder (ADD/ADHD). These diagnoses were not in their current form until the late 1980s and were not frequently used until the 1990s. But there were always children (and adults) that were delightful whirligigs of constantly shifting thought who were smart as can be but couldn’t remember the day of the week. People who couldn’t sit still. People who struggled to focus long enough to read two pages, let alone a chapter in a book. Sometimes these folks were labeled as disruptive because they moved around and sometimes talked. A lot.
We can debate for hours about how our education system often sets up curricula and classroom rules based on certain conformist ideas that do not apply to people with ADD/ADHD. We can also debate the merits of labeling children as having a “disorder.” We can also condemn many of the Frankenfood ingredients in processed food as playing a big role in disrupting young brain function. The way our electronic culture does not support outdoor physical activity. Those are valid discussions for another time and place. Today, I want to focus on what young (and grown up) brains need to thrive. There are nutrient interventions that can help with calm, focus, memory and attention. It usually doesn’t come down to one specific compound singing a solo, but an entire orchestra of powerful nutrients that work together and make each other stronger. That is when you produce some beautiful music.
Omega-3s Are Foundational
Omega-3s are healthy fats, also called “essential fatty acids.” They are called “essential” because you must get them from your food as your body doesn’t make them. Two of the beneficial omega-3 fatty acids found in fish are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). It may surprise you to learn that 60 percent of the brain is fat, and that 90 percent of the omega-3 content of the brain is DHA omega-3. Omega fatty acids are the building blocks of brain cells. I cannot think of nutrients that are more important to brain health than DHA and EPA.
Low DHA levels are linked to depression, anxiety, ADD/ADHD and learning disabilities.
It is an essential component for building healthy brain cells and keeping brain signaling active and clear. DHA is also a precursor to a compound called synaptamide, which helps stimulate the development of and protection for brain cells. It also improves mood.
When it comes to learning and behavior, the earlier that omega-3s are incorporated into a child’s diet, the better. Clinical research has demonstrated the efficacy of DHA especially. A recent study found that higher DHA levels in children younger than age 7 corresponded with improved reading and spelling scores. Another clinical study of young boys (ages 8 to 10) showed DHA supplementation improved attention span and may even impact the cortical attention networks in the brain in as little as eight weeks. Other clinical research with children ages 7 to 9 found that DHA supplementation improved reading scores for students falling in the lowest percentile.
As for EPA, low levels have been associated with aggression and impulsivity. So, while it is not as dominant in brain health as DHA, it still plays an important role.
Closely related to omega-3s are phospholipids, and one of the most critical for learning, memory, focus and concentration is phosphatidylserine (PS). In the brain, this nutrient works in harmony with DHA. Unfortunately, like DHA, it is often lacking in the diet. There are omega-3 extracts (not oil) from salmon that contain naturally occurring phospholipids, including PS. Salmon omega-3 extracts also contain bioactive fish peptides that protect fragile blood vessels in the brain by fighting oxidative damage. These compounds are not found in fish oil or krill oil. These are newer and more effective ways to deliver omega-3 fatty acids.
Another benefit for phospholipids is that they help build the myelin sheath that surrounds your nerve cells. They support brain signals firing properly. There is also a positive benefit for mood.
Recent study reports that long-term use (four months or more) may be required before maximum benefits are perceived, so using omega-3s may take a while. Don’t give up. Your patience will be rewarded.
DMAE
We know that our diets contribute greatly to difficulties with focus and concentration. Sugar, artificial flavors and colors, and processed foods create an inflammatory and excitatory state that makes concentration more difficult. Combined with a lack of key nutrients, a sense of agitation and confusion increases. There is a nutrient that helps give children a sense of calm and improves their ability to learn. It is called dimethylaminoethanol (what a mouthful!), commonly known as DMAE. This precursor to choline helps the brain utilize acetylcholine, a neurotransmitter compound in the brain that is essential for learning and memory. DMAE fights the damaging effects of free radicals in the brain and nervous system. DMAE works well in combination with an anti-inflammatory and antioxidant-rich diet to reduce the excitatory impacts of processed foods that may have previously been a barrier to clear thinking and learning.
Rhodiola rosea
Adaptogens work to help us survive and thrive. One of the best adaptogens for these concerns is rhodiola. Rhodiola has been clinically proven to boost concentration and focus, reduce fatigue and promote resilience amid a fast-paced learning environment. For example, one clinical study showed that rhodiola improved mental performance in young physicians on night duty. Other research has shown the ability of rhodiola to improve test taking and to help reduce feelings of stress, anxiety and depression. Rhodiola appears to act on noradrenalin, dopamine, serotonin and cholinergic receptors, so it has a direct, positive impact on brain chemistry and the way it affects mood and focus.
There is some research that suggests that it also boosts the expression of something called neuropeptide-Y (NPY), a naturally occurring amino acid peptide that calms the central nervous system and is reported in higher levels in individuals with a great degree of self-confidence. Rhodiola can strengthen motivation, social ease and healthy mental energy.
Grape Seed Extract OPCs
Oligomeric proanthocyanidins (OPCs) (another mouthful!) from French grape seed are highly effective for many areas of health, including attention span. Grape seed OPCs have been available for some time as nutritional supplements, but they haven’t always been effective, because the OPCs come in a variety of sizes. Big OPCs are not dangerous, but they are not absorbed. That is why it is important to use a French grape seed extract that is standardized to only small size OPCs. If they are not absorbed, they cannot provide their benefits.
Grape seed OPCs have been shown to help reduce symptoms of ADHD. A placebo-controlled, double-blind study published in European Child & Adolescent Psychology found that after just one month, OPCs boosted attention span, reduced hyperactivity and improved motor coordination. The researchers stated that after discontinuation, the symptoms gradually returned to pre-treatment levels in about four weeks.
Grape seed extract OPCs have great potential to enhance focus and reduce behaviors associated with ADHD, in part, because of their anti-inflammatory and antioxidant actions that preserve glutathione and other natural compounds that benefit the brain and nervous system.
Cannabinoids From Echinacea angustifolia
Lastly, many children struggle with feeling anxious in addition to many of the issues we have discussed. A form of therapy called Cognitive Behavioral Therapy (CBT) can be useful in older children, but it is not always enough—sometimes extra help is needed. There are cannabinoid compounds found in Echinacea angustifolia that can bind to specific brain CB1 receptors that can reduce anxiety. These compounds, called alkamides, have mild effects on CB1 receptors, moderate impact on endocannabinoid degradation; inhibition of the FAAH enzyme (which preserves anandamide) and strong effects on TRPV1 receptor.
The cannabinoids in echinacea are quite different than those found in cannabis (hemp and marijuana). They work in different ways. The kind of echinacea used for cold and flu season does not work for anxiety, as the alkamides must be extracted and concentrated to provide noticeable benefits. These alkamides trigger calm and relieve anxiety without affecting consciousness (thinking, judgement, perception). They do not cause drowsiness, changes in appetite or dependence. There are seven published studies on these alkamides which includes three human clinical trials. The studies showed effects on the first day, but those results improved with continued use. There were no significant adverse effects, and this botanical extract is safe for children and approved down to the age of 4.
Summary
There are so many more supplements that can provide positive benefits. For example, just incorporating a high-quality daily multivitamin and mineral supplement with active (methylated) B vitamins can be very useful. Research on autism spectrum disorders has highlighted a role for active glutathione in the body. The best thing we can do for our children is to keep open to new research, work on improving health and dietary options, and do our best to remove the challenges that are contributing to problems in the first place. Also, if you, as an adult, experience issues with attention, focus or other aspects of ADD/ADHD, these supplements are beneficial to you as well. You may want to slightly increase dosing as an adult.VR
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Cheryl Myers is an integrative health nurse, author, and an expert on natural medicine. She is a nationally recognized speaker who has been interviewed by the New York Times, Wall Street Journal and Prevention magazine. Her many articles have been published in such diverse journals as Aesthetic Surgery Journal and Nutrition in Complementary Care, and her research on botanicals has been presented at the American College of Obstetrics and Gynecology and the North American Menopause Society. Myers is the head of scientific affairs and education for EuroPharma, Inc.
