To cope with ADHD naturally without relying on medication, you can consider the following lifestyle changes: Nutrition In general, you should avoid: Caffeine and sugar , as these may magnify ADHD symptoms. Irregular meals and food rich in simple carbohydrates , as these may affect your blood sugar levels and lead to irritability or attention issues. Processed food , as they tend to contain the following additives as flavour enhancers: Sodium Artificial sweeteners Monosodium glutamate (MSG) Hydrolysed vegetable protein (HVP) Yeast extract In contrast, the following vitamins and minerals are helpful for people with ADHD: Vitamin B6. This is essential in the production of neurotransmitters such as norepinephrine, serotonin, and dopamine. A deficiency in Vitamin B6 may cause poor memory, trouble concentrating and increased activity. Magnesium. A deficiency in magnesium can result in increased instances of aggression, fatigue, lack of concentration and irritability. Iron. This is essential for the production of dopamine. A deficiency in iron has been associated with ADHD symptoms. However, it is not advisable to take an iron supplement without a doctor's advice. Zinc. This mineral regulates dopamine. A deficiency in zinc may lead to a poor attention span. Vitamin C. This is essential for the brain to function well and produce neurotransmitters. Omega-3. Studies show that people with ADHD have lower levels of omega-3. Therefore, taking omega-3 supplements may help improve attention span and memory. Sleep Getting enough rest every night can help to improve your ability to focus and concentrate. Although ADHD symptoms can undermine good sleep habits and make sleeping hard, you should try to make sleeping a priority and change your habits around sleep. Exercise Exercise has been found to improve ADHD symptoms and executive functions. As an adult, any type of exercise that you enjoy doing regularly will suffice. Children with ADHD may benefit from energetic play such as martial arts, organised sports, jumping on a trampoline or cycling. However, if your child continues to have severe symptoms which affect their daily functioning at home or at school, there are medications to treat ADHD effectively. Speak to your doctor about this.