Shrinks In Sneakers

Tag: supplements

  • Evidence-Based Diets for ADHD: Insights from Randomized Controlled Trials (RCTs)

    Evidence-Based Diets for ADHD: Insights from Randomized Controlled Trials (RCTs)

    Diet plays a significant role in brain health and behavior, making it a promising area for ADHD symptom management. While dietary changes are not a substitute for standard treatments, several dietary interventions have shown evidence-based benefits in improving ADHD symptoms.

    1. Omega-3 Fatty Acid Supplementation

    • Why: Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are crucial for brain development and function.
    • Evidence:
      • A 2018 meta-analysis of RCTs found that omega-3 supplementation improved attention and reduced hyperactivity in children with ADHD.
      • Higher EPA-to-DHA ratios (e.g., 3:1) were more effective.
    • How to Implement:
      • Include fatty fish (e.g., salmon, mackerel, sardines) 2–3 times per week.
      • Consider omega-3 supplements (1–2 grams daily with a high EPA content).

    2. Elimination Diets

    • Why: Some children with ADHD may react adversely to specific foods or additives, exacerbating symptoms.
    • Evidence:
      • The Restricted Elimination Diet (RED), such as the oligoantigenic diet, has been tested in RCTs. A 2011 RCT published in The Lancet found significant symptom reductions in 64% of children who followed a restricted diet for 5 weeks.
      • Foods commonly eliminated include dairy, wheat, soy, eggs, and food additives.
    • How to Implement:
      • Work with a healthcare provider or dietitian to guide the process.
      • Reintroduce foods one at a time to identify triggers.

    3. Additive-Free and Preservative-Free Diets

    • Why: Artificial food colorings, preservatives, and sweeteners may worsen hyperactivity in some children.
    • Evidence:
      • A meta-analysis published in Pediatrics (2012) found that artificial food coloring elimination reduced ADHD symptoms in a subset of children.
    • How to Implement:
      • Avoid processed foods with artificial dyes (e.g., Red 40, Yellow 5).
      • Read ingredient labels and choose whole, minimally processed foods.

    4. Mediterranean Diet

    • Why: The Mediterranean diet is rich in nutrients critical for brain health, such as omega-3s, antioxidants, and vitamins.
    • Evidence:
      • A 2017 study in Pediatrics suggested that children who adhered to a Mediterranean diet had fewer ADHD symptoms compared to those with poor adherence.
    • How to Implement:
      • Focus on fruits, vegetables, whole grains, nuts, seeds, fish, and olive oil.
      • Limit red meat, processed foods, and added sugars.

    5. Low-Glycemic Index (GI) Diet

    • Why: High-GI foods (e.g., sugary snacks) cause rapid blood sugar spikes and crashes, which may worsen hyperactivity and inattention.
    • Evidence:
      • A small RCT found that a low-GI diet improved behavior in children with ADHD by stabilizing energy levels and focus.
    • How to Implement:
      • Choose whole grains, legumes, and non-starchy vegetables.
      • Avoid sugary drinks, white bread, and refined snacks

    6. High-Protein Diets

    • Why: Protein supports the production of neurotransmitters like dopamine, which is often dysregulated in ADHD.
    • Evidence:
      • Some studies suggest that protein-rich breakfasts improve attention and reduce impulsivity during the day.
    • How to Implement:
      • Include protein-rich foods (e.g., eggs, yogurt, lean meats, nuts) in each meal.
      • Avoid skipping breakfast to maintain consistent energy levels.

    Micronutrient Supplementation

    • Why: Nutrient deficiencies (e.g., zinc, magnesium, iron) are linked to ADHD symptoms.
    • Evidence:
      • RCTs show that zinc and magnesium supplementation improves hyperactivity and impulsivity, particularly in children with low baseline levels.
      • Iron supplementation benefits those with low ferritin levels.
    • How to Implement:
      • Have nutrient levels tested by a healthcare provider.
      • Include nutrient-rich foods like spinach (iron), nuts (magnesium), and seafood (zinc).

    Recommendations

    1. Prioritize Whole Foods: Focus on unprocessed, nutrient-dense foods.
    2. Limit Sugars and Additives: Avoid foods with high sugar content, artificial sweeteners, or additives.
    3. Monitor Responses: Keep a food and symptom journal to identify potential triggers or improvements.
    4. Consult Professionals: Work with a dietitian or healthcare provider to ensure nutritional adequacy and tailor dietary changes to individual needs.

  • Complementary Alternative Medicine (CAM) in Psychiatry

    Complementary Alternative Medicine (CAM) in Psychiatry

    This is one of the most popular topics patients ask about. Often psychiatry gets a bad reputation for prescribing medication without addressing lifestyle and “natural” options for the treatment of psychiatric illness.

    A 2007 National Health Interview Survey (NHIS) reported 4 out of 10 American adults and 1 out of 9 children used CAM. The most commonly cited reasons for using CAM are depression, insomnia, anxiety, and chronic pain. Typically, integrative care involves the use of traditional medical therapy with appropriate evidence-based CAM. This is not always the case, and often times you will find many people who are not licensed medical doctors offering advice on CAM. What I hope to accomplish in this post is to introduce some of the CAM options that are evidence based for depression.

    While the use of CAM is widespread, randomized controlled trials for specific CAM interventions have issues with their study design. They are usually conducted for short durations, and have a small number of participants. Despite these limitations, many CAM research studies report positive benefits for depression. Likewise finding high quality products with appropriate dose of active ingredient can also be a challenge. There are many companies and not all of them are reputable. 

    It’s unlikely that CAM will be enough to treat severe cases of major depressive disorder alone. For mild to moderate cases of depression, it may be effective based on the evidence detailed below.

    Below are the options I would consider CAM for primary treatment of depression. In the next post I will talk about adjunctive treatment for people who have had response to antidepressants but not remission of symptoms.

    Hypericum Perforatum (St. John’s Wort) 

    St. John’s Wort (SJW) is a medical herb with antidepressant activity. The exact mechanism by which this herb improves mood is not fully understood. SJW is known to inhibit monoamine reuptake, and down regulate monoamine receptors in the brain. In 2005 Linde et.al conducted a meta-analysis of 37 randomized double-blind placebo-controlled trials (RCT) which demonstrated superiority of SJW to placebo. It’s important to note SJW was equivalent to antidepressant treatment for mild cases and inferior for severe depression. In 2017 Ng QX et al. conducted a meta-analysis which found a similar result. They looked at 27 clinical trials and a total of 3808 patients, comparing the use of SJW with SSRIs for the treatment of depression. They concluded that for mild to moderate depression, SJW had comparable efficacy and safety when compared to SSRIs.

    How does SJW stack up against traditional SSRIs? Fava et al. conducted a randomized double-blind trial of SJW, fluoxetine and placebo for major depressive disorder. SJW was significantly more effective than fluoxetine and showed a trend toward superiority over placebo. Sarris et al. analyzed date from a 26-week RCT that studied SJW vs. Sertraline and placebo for major depressive disorder. The comparison between all treatments was not significant. Both SJW and sertraline were therapeutically effective, but they could not say one was superior to the other. 

    Although SJW is effective for the treatment of depression, it’s not my favorite choice. SJW is a known inducer of the cytochrome P450 enzymes. SJW can increase clearance of medications including antiretrovirals, oral contraceptives, benzodiazepines, digoxin, and phenobarbital. When SJW is combined with other antidepressant medication there is increased risk of serotonin syndrome. 

    S-Adenosyl-Methionine (SAMe)

    SAMe is an amino acid that is distributed widely throughout the brain and is the major methyl donor required for the synthesis of monoamine neurotransmitters. It’s available in the United States over the counter. Studies indicate that SAMe levels may be reduced in patients with MDD.

    Several reviews of the literature on SAMe and depression have been conducted. Most of the reviews conclude that SAMe is generally effective for the treatment of depression. However, more carefully designed higher quality studies need to be conducted. A meta-analysis that looked at 28 studies concluded that SAMe was superior to placebo for the treatment of depression, and it was found to be statistically significant. Again, this study did not find a difference between SAMe and traditional antidepressant treatment. Another review of 11 studies concluded that SAMe resulted in a reduction in depressive symptoms and was superior to placebo. One study showed benefits of SAMe as an adjunctive therapy to SSRIs in patients who were non-responders.

    SAMe does have some associated side effects including mild gastrointestinal (GI) problems and insomnia. There is risk of inducing a manic episode in patients with bipolar disorder, and SAMe should be avoided in this population. Patients taking medication for Parkinson’s disease may have reduced efficacy of the medication when taken in conjunction with SAMe. Thus, we should avoid SAMe in this population as well. 

    References: 

    1. Linde K, Berner MM, Kriston L. St John’s wort for major depression. Cochrane Database Syst Rev. 2008;2008(4):CD000448. Published 2008 Oct 8. doi:10.1002/14651858.CD000448.pub3
    2. Ng QX, Venkatanarayanan N, Ho CY. Clinical use of Hypericum perforatum (St John’s wort) in depression: A meta-analysis. J Affect Disord. 2017;210:211-221. doi:10.1016/j.jad.2016.12.048
    3. Fava M, Alpert J, Nierenberg AA, et al. A Double-blind, randomized trial of St John’s wort, fluoxetine, and placebo in major depressive disorder. J Clin Psychopharmacol. 2005;25(5):441-447. doi:10.1097/01.jcp.0000178416.60426.29
    4. Sarris J, Fava M, Schweitzer I, Mischoulon D. St John’s wort (Hypericum perforatum) versus sertraline and placebo in major depressive disorder: continuation data from a 26-week RCT. Pharmacopsychiatry. 2012;45(7):275-278. doi:10.1055/s-0032-1306348
    5. Galizia I, Oldani L, Macritchie K, et al. S-adenosyl methionine (SAMe) for depression in adults. Cochrane Database Syst Rev. 2016;10(10):CD011286. Published 2016 Oct 10. doi:10.1002/14651858.CD011286.pub2
    6. Sharma A, Gerbarg P, Bottiglieri T, et al. S-Adenosylmethionine (SAMe) for Neuropsychiatric Disorders: A Clinician-Oriented Review of Research. J Clin Psychiatry. 2017;78(6):e656-e667. doi:10.4088/JCP.16r11113