ADHD, Alcoholism and Nutrient Deficiencies

This will probably be the last blog post on the ADHD and alcoholism connection. We have investigated the connection between ADHD and alcoholism with regards to:

• Size and function of specific brain regions, such as the corpus callosum.


• The prevalence of ADHD in children of male alcoholics


• The theory behind omega-3 fatty acids, which are often deficient in ADHD and maintain cell structure and function


• How specific genes which encode for desaturase enzymes, can actually interact with alcohol and and omega-3 fatty acids and all combine to influence the likelihood of ADHD.

Now we will investigate another potential connection between the disorders of ADHD and alcoholism, which involves alcohol-induced deficiencies of key vitamins and minerals which are often deficient in individuals with ADHD. We will list some of these key nutrients below:


Magnesium: (Here are recommended daily magnesium intake levels)

We have posted on this nutrient extensively in the past. For example, there is relatively strong evidence of a connection between magnesium deficiency and childhood ADHD. Additionally, there are a number of disorders which occur alongside of ADHD, which are called comorbid disorders. Magnesium levels are thought to influence some of these ADHD comorbid disorders as well. Co-treatment with vitamin B6 has been shown to boost magnesium's effects for ADHD treatment as well. Finally, I have outlined some other nutrient treatment combinations thought to boost the effectiveness of magnesium for ADHD.

Magnesium deficiencies are also common in chronic alcoholics. There are several potential reasons for this including decreased absorption and increased urinary loss of magnesium, dietary deficiencies as alcohol calorically replaces magnesium-rich foods, and decreased retention due to liver dysfunction. Unfortunately, the actual process of quitting alcohol use can also result in magnesium shortages. This is due to the alcohol withdrawal process in which results in fatty acid composition changes and the buildup of compounds in a process called ketoacidosis. These compositional changes during the alcohol withdrawal process can result in products which bind to magnesium and reduce its serum levels. A review by Krishnel and coworkers on the efficacy of intravenous vitamins for alcoholics in the emergency department touted the benefits of oral magnesium supplementation for admitted alcoholic patients.


Thiamine (also spelled "thiamin"): (Here are recommended daily thiamin intake levels).

There are several studies pointing towards a connection between chronic alcohol abuse and thiamine deficiency, although the scope of these effects is still under debate. Thiamine deficiency has been implicated for a disorder called Wernicke's encephalopathy. Wernicke's encephalopathy does have some overlap in symptoms with ADHD, such as impaired short-term memory, but beyond this, there is little connection between the two disorders. One thing to note about thiamine is that while there is minimal research done on the possible connection between its deficiency and ADHD, thiamine does play a major role in the process of glucose metabolism. Individuals with ADHD have often shown sub-average blood glucose levels to several key brain regions. Some studies have even implicated a potential risk of thiamine depletion caused by rapid glucose administration (such as through IV treatment).


Vitamin B-6: (Here are recommended daily vitamin B-6 intake levels)

Vitamin B-6 has had numerous implications for both the causes and treatment of ADHD. B6 has been shown to assist and boost the effects of magnesium in treating ADHD. Vitamin B6 has an "active form", which is often referred to as pyridoxal phosphate (PLP).

Chronic alcoholism can lead to a condition known as hyperhomocysteinemia. This disorder is the result of excessive buildup of the compound homocysteine. Homocysteine has been implicated as a major factor in a number of cardiovascular and inflammatory diseases and is a leading culprit of stroke and arterial damage. In addition to these disorders, high homocysteine levels are thought to play an indirect role in the onset of ADHD.

Vitamin B-6, vitamin B-12 and folic acid all play a role in regulating homocysteine levels. In fact, there is thought to be a minimal level for each of vitamin B6, B12 and folate to combat excessive homocysteine levels. Below is a rough sketch of how homocysteine is converted to the more benign and extremely important bodily antioxidant glutathione. This is important, because ADHD individuals have often been shown to have lower than normal levels of this ubiquitous antioxidant (as well as antioxidant levels in general). Upping the conversion of homocysteine to glutathione through B vitamin-dependent pathways therefore presents two different therapeutic measures for the ADHD sufferer.


At this point, there is no need to familiarize yourself with the intermediate steps in the process, just note that the "active" form of vitamin B-6, Pyridoxal phosphate or PLP is needed in not one, but two different steps of this conversion process. Low levels of this key nutrient can lead to a backup of homocysteine as this process is severely hampered.

Vitamin B-12: (Here are recommended daily vitamin B-12 intake levels)

As mentioned above, vitamin B-12 also plays a critical role in maintaining homocysteine levels. It, along with folate (the "nutritionally active" form of folic acid), actually work together, along with a third compound called betaine) in converting potentially dangerously high levels of homocysteine back to the amino acid methionine. Keep in mind that deficiencies of vitamin B-12 can cause problems with regards to homocysteine buildup as an under balance of vitamin B12 with respect to folate can boost homocysteine levels. Keep this in mind when we proceed to the folic acid discussion, as isolated supplementation with folate can offset the desired B12/folate balance and be counterproductive. A brief diagram of this process can be seen below:

A quick note: If you look at the diagram above, you can see that the process of removing homocysteine by converting it to methionine can actually continue on to another important compound, S-Adenosylmethionine (SAMe). There has been a lot of discussion surrounding SAMe as a possible supplement used to treat ADHD. We will save this discussion for a later time, but it is at least worth mentioning that there have been some very positive things said about this nutrient. Additionally, SAMe has been shown to help protect against liver damage (even to the point of reversing the process), which, as we know, is extremely common in alcoholics. Also note that betaine supplementation can also help offset alcohol-induced liver damage, so the betaine mentioned in the above process is multifunctional with regards to ADHD and alcoholism.

In addition, there may be a connection between vitamin B-12 deficiencies and food allergies (which are often associated with a rise in ADHD-like behaviors themselves). This is in part, due to the connection between B-12 deficiencies and pernicious anemia. This is characterized by a reduction of gastric acid secretion through damage to cells in the stomach called parietal cells. Food allergies, which have been associated with ADHD, can be exacerbated by weak stomach acid levels, as food allergens which are normally broken down by sufficient acid are now present at higher levels. We have seen the effects of damage to the stomach and other digestive organs in the case of our earlier post on celiac disease and its correlation with ADHD symptoms.

***Keep in mind that this B-12/food allergy and ADHD connection is more hypothetical at this point, relatively little published information is available to confirm this indirect connection. Nevertheless, I personally believe that this possible association is at least worth mentioning.

Folic Acid/Folate: (Here are recommended daily folate intake levels)

As alluded to above, we have seen the intricate connection between vitamin B-12 and folate (folic acid is the synthetic form of folate used in food fortification. Within the scope of this post, I am using the two terms interchangeably). With regards to cognitive function and relevant disorders such as ADHD, there is also an important relationship regarding the balance of these two nutrients. For example, a relatively recent study found that for vitamin B-12 deficient individuals, folate is actually connected to folate and reduced cognitive function. However, when ample B-12 levels were available, higher folate levels were protective against cognitive impairment. Thus we see that folate can potentially be a double-edged sword in the war against high homocysteine levels and reduced cognitive function, and that folate's effectiveness is grossly dependent on an adequate vitamin B-12 balance.

Aside from the homocysteine/B-12 connection, it also appears that folate plays other critical roles which can indirectly affect the severity of negative symptoms associated with ADHD. Additionally, folic acid has been found to have a protective effect against formic acid, a neurotoxin. This relationship actually stems from the neurotoxic effects of methanol, which is often found in alcoholic beverages either as a congener (essentially a side product in alcoholic beverages, which actually play a factor in the hangover process), or through endogenous formation (within the body). One of the problems with methanol is that it shares the same enzyme system as ethanol (the main form of alcohol in beverages), but is slower to clear due to a less-efficient metabolic process and can build up to toxic levels in heavy drinkers. However, adequate folate levels in the liver can expedite the methanol metabolism and clearance and reduce levels of the neurotoxin formic acid. In addition to the liver, there is some evidence that folate-derived formic acid metabolism occurs in the mammalian brain as well. Folate is also thought to be connected to the key compound in regulating levels of SAMe (S-Adenosylmethionine). Folate deficiency can lead to reduced levels of SAMe. This is of importance, because in numerous studies S-Adenosylmethionine has been implicated as a potential treatment option for ADHD.


A quick word on homocysteine: We have spent a fair amount of time highlighting the connection between alcohol consumption and homocysteine levels. In fact, chronic alcoholics reported double the serum homocysteine levels as nondrinkers. Hyperhomocysteinemia has also been associated as a major culprit in the process of alcoholism-induced brain shrinkage.

However, it is worth noting that the source of the alcohol may play a critical role with regards to homocysteine levels. A study found that beer consumers had notably lower levels of homocysteine than did consumers of wine or other spirits. While this association was not thoroughly addressed, this is possibly due to the relatively high levels of B vitamins in certain forms of brewer's yeast (which is used in the beer-making process). This is right in line with our study on vitamins B-6 and B-12.

In addition to the nutrients listed above, there are thought to be other nutritional factors at play. For example, chronic alcoholics who are faced with alcohol withdrawal are at increased risk of omega-3 fatty acid oxidation. This oxidative damage can disrupt the omega-6/omega-3 fatty acid balance, which we addressed in an earlier post as being a critical factor in cell membrane integrity. Additionally, alcoholism has been linked to deficiencies in antioxidants such as vitamin C (remember that individuals with ADHD generally have lower total antioxidant levels than their non-ADHD peers). Alcoholic liver damage has also been linked to zinc deficiency. We have investigated the zinc connection to ADHD earlier, namely in the potential ability of zinc to boost the effectiveness of Ritalin, a common ADHD stimulant medication.

Finally, I have alluded a bit to the compound S-Adenosylmethionine (SAMe) in this post. It is an ADHD treatment method of great potential interest. We will be discussing the possible merits of SAMe in the near-future.

Magnesium Combination Treatments for ADHD

The previous 3 posts have all addressed the role of magnesium in the causes and treatment of ADHD and related disorders. Here I will address some of the guidelines as to how to boost the effectiveness of magnesium treatments in ADHD patients. This will include information on which forms are the best and which other compounds or nutrients, when used in combination with magnesium, can help the absorption and processing of this key mineral. Please keep in mind that these are recommendations and findings compiled from hundreds of medical journal articles and clinical studies. Do not take these suggestions as medical advice until you consult with your physician!

Some guidelines are listed below:

• Based on age, gender and a few other factors, recommended amounts of magnesium levels range from 80 to 420 mg/day. For a detailed breakdown on the amount recommended for you, please check out this link here. Due to the role of estrogen, which helps in the retention of magnesium, females typically require less of this nutrient than males.



• Several forms of magnesium are available. These include magnesium chloride, magnesium oxide, magnesium lactate and magnesium aspartate. A study on human absorption patterns showed that magnesium oxide had much poorer absorption than the other three forms. Other forms include magnesium sulfate, magnesium hydroxide, magnesium acetyltaurinate, magnesium citrate, and magnesium carbonate.


• Of potential interest is the form magnesium acetyltaurinate. This form contains both magnesium and a chemically modified version of the substance taurine. Taurine, which is often seen in energy-boosters and “memory” drinks, has been shown to aid the absorption of magnesium into cells in mammals (as do several other compounds such as vitamin B6). It is important to note that this study was done in rats as opposed to humans, but, due to the high crossover of nutrient absorption and metabolism between the two species, I feel that this finding is at least worth mentioning. Although a rarer (and often more expensive) form of the mineral, magnesium acetyltaurinate may essentially provide “two-for-one” deal, thereby making it superior to other magnesium forms. Note that this conclusion is merely hypothetical at this point and should be treated as such. Nevertheless, with the support of your physician, it may be a strategy worthy of investigation for treatment of ADHD and related disorders.

• In a recent post, we have seen how elevated levels of the compound kynurenine can lead to numerous difficulties and exacerbate the symptoms of ADHD and related disorders. A derivative of niacin (short for nicotinic acid or vitamin B3), which is called nicotinamide, has been shown to reduce the unwanted high levels of kynurenine, especially in the brain. Additionally, it has also been shown to reduce spasms in the blood vessels, thereby improving blood flow to the brain and reducing the likelihood of a brain hemorrhage and stroke. These findings are summarized in a journal article by BL Grimaldi (an abstract of the article can be found here).

• As previously mentioned, vitamin B6 (pyridoxine) can boost the absorption of magnesium. We have seen in an earlier post that zinc can be used to boost the effectiveness of methylphenidate (Ritalin, Concerta), in certain cases. Additionally, zinc is required for optimal function of certain enzymes needed to process vitamin B6 such as pyridoxal kinase. Not surprisingly, zinc deficiencies are common in individuals with ADHD and related comorbid disorders. Vitamin B6 boosts the effectiveness of magnesium, vitamin B3 helps offset the buildup of unwanted levels of kynurenine, which is often seen in magnesium deficient individuals, and zinc aids in the processing of vitamin B6. Thus we're beginning to see how all of these vital nutrients do not act merely in isolation, but rather how they can work together to reduce the negative symptoms of ADHD and related disorders.

• We have seen above that vitamin B3 can offset the buildup of unwanted kynurenine, which can be induced through magnesium deficiency. However, there are other key nutrients which are often reduced through prolonged periods of inadequate magnesium intake. Depleted levels of many antioxidants are often seen and need to be replenished. Among these are vitamin C, vitamin E and glutathione.

• Glutathione, which is manufactured in the body, is among the most widespread and potent antioxidants used in the body. However, in order to stay in it's "de-oxidized" functional form, it needs help from dietary antioxidants. Vitamins C and E work with each other as well as with glutathione to keep adequate "pools" of glutathione available for the body's natural antioxidant defenses. Inadequate levels of glutathione can lead to the onset of numerous diseases, damage to the outer covering of cells and tissues, allergies, asthma, neural dysfunction and a wide array of other disorders. Magnesium deficiencies place unwanted stress on the body and reduce the body's available levels of glutathione. Thus, vitamin C and E are needed to "repair" this damage. Recommended levels of these two vitamins can be found here for vitamin E and here for vitamin C. These levels reflect recent changes in which the recommended doses of both vitamins have been bumped up.

• ***Blogger's note: You may have read a number of references or seen a number of websites for ADHD and multiple other ailments touting the benefits of compounds such as pycnogenol (also known as French Maritime Pine Bark Extract), and grape-seed extract. As of now, I am neutral as far as using products such as these. However, it is important to note that the majority of the benefits derived from treatments such as these are due to their antioxidant effects, which are quite powerful by the way (however, other functions besides mere antioxidant effects have been suggested and are entirely possible). Additionally, these supplements can be quite costly. It is this blogger's opinion that similar effects and benefits can be seen with vitamin C and E supplementation for a cheaper price. Nonetheless, the large number of studies supporting the effectiveness of pycnogenol and grape-seed extract does warrant further investigation and potential success as an ADHD treatment option. With you're doctor's permission, pycnogenol or grape seed extract may be worthy of a trial run.
  

• One final ingredient which is highly recommended for adding to the "pile" of nutrients for ADHD and related treatments is lecithin. The reason I personally hold in in such high regards is that it restores multiple components which may have been compromised by prolonged magnesium deficiency. Among these are essential omega 3 fatty acids (which are often found to be compromised in a wide range of diseases and disorders such as depression, heart disease, asthma, allergies, blood clotting and strokes, ADHD, multiple other neural disorders, Tourette's, chronic inflammation, and a whole slew of other ailments) such as alpha-linolenic acid, which is sometimes abbreviated as ALA.

• Additionally, lecithin provides rich levels of inositol which is a special type of sugar which is often listed as a B-vitamin (however, by definition, it is not, since inositol, unlike vitamins, can be synthesized in the body. Nevertheless, it functionally behaves in a manner similar to several other B vitamins and is therefore sometimes classified as such), as several key agents necessary for proper cellular structure and neuronal function. These agents include phosphatidylcholine (which is needed to maintain cell structure, helps regulate breakdown of fats, and is also used to help cells communicate with each other), phostphatidylinositol (which is also required for cell communication or signaling), and phosphatidyl ethanolamine (which is a fatty tissue found in high concentrations in the brain, spinal cord and throughout the nervous system). Inositol itself is also a key "messenger" by facilitating cell-cell communication.

• In addition to their utilization for cell structure and cell membrane integrity, some of these agents (namely inositol) have been shown to be effective antidepressants, having similar effectiveness and modes of action to the SSRI (selective serotonin re-uptake inhibitor) class of antidepressant medications. A summary of some of these findings can be found in a review by Grimaldi (abstract of article listed here). There is no official recommended amount for lecithin, but two tablespoons of the granular form are often administered by physicians. For good natural sources of lecithin, please click here.

• While it provides many absorption-related benefits, magnesium can reduce the absorption and effectiveness of certain antibiotics such as tetracylcine. If you are taking this antibiotic for a short period of time, you may want to consider temporarily reducing your magnesium intake/supplementation.



• Additionally, people with kidney disorders often have difficulty processing and removing magnesium from the system. It is imperative that this is discussed with a physician before deciding on magnesium supplementation.

The main idea of this post is to introduce to you the importance of including all of the pieces of the nutrient puzzle for treating ADHD and related disorders. A quick list of nutrients which must often be used in conjunction include: magnesium, vitamin B6, vitamin B3 (niacin), zinc, antioxidants (vitamin C and E, pycnogenol, grape-seed extract), and multiple components of lecithin (inositol, omega-3 fatty acids, and neuro-regulating agents and their derivatives). To summarize:

1. Magnesium deficiency is thought to be a common underlying cause to ADHD and related comorbid disorders. Increasing magnesium intake via diet or supplementation can offset some of these problems. Recommended magnesium levels and natural sources can be found here.
2. Vitamin B6 boosts the uptake of magnesium into cells. Additionally, an enzyme which helps absorb vitamin B6, called alkaline phosphatase, requires magnesium to function properly. Therefore, vitamin B6 and magnesium function in a cooperative manner, and enhance each other's effectiveness. Recommended vitamin B6 levels and natural sources can be found here.
3. In addition to magnesium, several enzymes required for the processing and proper metabolism of vitamin B6 need adequate zinc levels to function properly. Recommended zinc levels and natural sources can be found here.
4. Deficiencies of magnesium can lead to a harmful buildup of kynurenine. Treatment with vitamin B3 (niacin), can offset some of these harmful effects. Recommended vitamin B3 (niacin) levels and natural sources can be found here.
5. Magnesium deficiency can cause a depletion of antioxidants (especially glutathione) in the body. Increasing the intake of antioxidants such as vitamin C and vitamin E (which complement each other and work great together in tandem), grape-seed extract or pycnogenol can replenish and restore the proper antioxidant balance to the system. Recommended levels and natural sources can be found here for vitamin C and here for vitamin E. No official levels for grape-seed extract or pycnogenol have been established, but common treatment levels and dosage information can be found here for pycnogenol and here for grape-seed extract.
6. Low magnesium levels can also result in depleted amounts of several key fats or fatty-like substances necessary for proper nerve (as well as other types of) cell structure and function, as well as proper cell-cell communication. Lecithin is a great source of many of these deficient components, and is a good replacement method of treatment. There is no official recommended daily amount for lecithin, but for more information on common dosage levels of lecithin please click here.

You have hopefully seen how these key ingredients all work together and how a deficiency in even one of these can inhibit the effectiveness of the other nutritional agents.

Keep in mind that all of these can be obtained from natural food sources. It is not my intention to turn anyone into a "supplement popper". However, if your dietary patterns leave you prone to deficiencies in any of these nutrients, I do recommend supplementation. However, please check with your doctor before doing any of these treatment suggestions. Also, keep in mind that this list is not extensive. I will be discussing some other essential nutrients (such as iron, whose low levels are often connected to ADHD and related disorders) in future blog posts.

Dietary Magnesium and ADHD Comorbid Disorders

This is the third in a three-part series on the effects of magnesium intake on ADHD. We have seen previously how ADHD can be associated with dietary magnesium deficiencies, and how supplementation with magnesium can prove helpful. We have also seen that taking in vitamin B6 can boost magnesium's absorption into cells, improving its effectiveness for treating ADHD. The co-dependence of magnesium and vitamin B6 is reciprocated, as the enzyme alkaline phosphatase helps absorb the usable form of vitamin B6 into tissues in the body. This important enzyme requires magnesium to function properly.


We have also seen in previous posts that ADHD is often not an isolated condition. Accompanying symptoms such as Tourette's, bedwetting, sleep disorders, depression, allergies and an array of other comorbid disorders are often seen alongside ADHD. Some of these disorders also show statistically-low blood levels of key nutrients. Although this does not guarantee a common underlying nutritional deficiency as the root cause of both ADHD and these other disorders, it does suggest that we give a closer look to some of these overlapping factors.


In the case of ADHD and Tourette's, we see a shared deficiency in the essential mineral magnesium. Keep in mind that Tourette's has a huge overlap with both the OCD (Obsessive Compulsive Disorder) and ADHD. In fact, some estimates place up to 90% of individuals with Tourette's in the ADHD category. While I personally find that figure to be a little high, it is important that we see the magnitude of overlap of these two comorbid disorders, especially since they both share a noticeable connection with low magnesium levels.


Most of this post draws from information from an article in the journal Medical Hypotheses by BL Grimaldi. A summary can be found here. As the name of the journal suggests, this information is not based on a controlled clinical study, but rather a literature investigation combing through over a dozen different disorders and abnormalities commonly associated with Tourette's. ADHD is one of them, as are other common ADHD comorbid disorders such as allergies, Restless Leg Syndrome, seizures, depression, migraine headaches, teeth-grinding and obsessive compulsive disorder.


While all of these symptoms have some sort of connection to a magnesium or vitamin B6 deficiency, three of the strongest tell-tale signs are migraine headaches, allergies (especially on the skin), and hypersensitivity/hyperexcitability (negative over-reactions to stimuli such as touch. Erratic, jerky movements (not seizure-like, or tic-like, but rather rigid, jerky movements in he body, and the hands in particular) can also be caused by low magnesium levels. A study on magnesium-deficient rats showed high levels of inflammation and redness, especially in the ears. While a similar study (at least to the best of this author's knowledge) has not been done on humans, the prominence and rapid onset of this potentially key tell-tale sign should not be overlooked.


Some other key findings of the article are listed below:

• Magnesium deficiencies correlate with muscle spasms and over-excitability. In the last post, we saw that magnesium deficiencies were more associated with the impulsive or hyperactive components of ADHD than the inattentive component of the disorder.

• Estrogen helps the body take up and store magnesium, which is a big reason why men need higher levels of this key mineral than do women. Interestingly, the relative occurrence of both ADHD and Tourette's is much higher in males than in females.

• There is a genetic region on the 11th chromosome called 11q23 which has been linked to both magnesium retention and loss as well as Tourette's. Interestingly, this genetic region is relatively close to another region called 11q22, which is possibly connected with ADHD, based on some studies. This suggests that, the magnesium deficiency connection may not be entirely dietary, as there may be an underlying genetic factor at work behind low magnesium levels, Tourette's and ADHD. This relationship is relatively strong with magnesium and Tourette's, with the relationship with ADHD being more tenuous.

• We have seen in the last post how vitamin B6 and magnesium serve as complementary ADHD treatments. Additionally, this article mentions that both these key nutrients are essential for an important enzyme called kynurenase. Kynurenase breaks down the compound kynurenine. We do not want to have high levels of kynurenine around, because high levels of this interfere with the balance of a number of brain chemicals which, at imbalanced levels are connected with ADHD, Tourette's and various other related disorders. Two of these important brain chemicals that need to be balanced are GABA (which will be discussed in future posts) and dopamine, which are extremely important neurochemicals tied in to ADHD in a number of different ways.

• Additionally, low levels of kynurenase (and thus high levels of kynurenine) can indirectly result in low levels of the important brain chemical serotonin (which is very important for both specific types of ADHD as well as depression and Obsessive Compulsive Disorders). Several individuals with specific types of ADHD or depression take the supplement L-tryptophan, which is converted to serotonin in the body. Low levels of the enzyme kynurenase can result in a poor tryptophan to serotonin conversion, so inadequate kynurenase levels can invalidate L-tryptophan supplementation effectiveness. Therefore, low levels of magnesium and vitamin B6 can result in compromised activity of a key enzyme that helps maintain balanced levels of important chemicals in key brain regions which are often unbalanced in individuals with ADHD.

• Hormonal surges, especially those that occur during puberty (such as testosterone), can also can lead to an unwanted increase in kynurenine (see previous 2 points for the negative effects of this). This is especially true for vitamin B6 deficiencies. Therefore, it it imperative that adolescents, especially those with or prone to disorders such as ADHD, OCD or Tourette's to make sure they have adequate levels of vitamin B6, either through diet or supplementation. Additional information on sources and recommended levels of this vitamin can be found here.

• Additionally, kynurenine can result in constriction of blood vessels, reducing blood flow to key areas. Since individuals with ADHD often have restricted blood flow to specific brain regions (the frontal region behind the forehead is a common site), higher levels of kynurenine due to magnesium and vitamin B6 deficiencies can contribute to or worsen one of the underlying causes of the disorder.

• Finally, high levels of kynurenine can increase uncontrolled hyperactive behavior and amplify some of the negative effects of caffeine.

• In addition to affecting serotonin levels, low magnesium levels can alter the targets of serotonin, also called serotonin receptors. This can result in migraine headaches, making migraines a possible warning sign of low magnesium levels (it is suggested that up to 50% of migraine cases are connected to significantly low levels of a key form of magnesium).

• For Tourette's-like behavior, stimulant medications used to treat ADHD can exacerbate tics and other symptoms of Tourette's (see a related post on this topic here). This may pose as a problem for the large number of individuals who suffer from both Tourette's and ADHD. These effects are magnified even further if the individual is under some type of physical or emotional stress. Unfortunately, low magnesium levels can also prolong stress or anxiety by tripping some key target regions in the brain such as the amygdala (which is located in the center of the brain and is an important site of emotions and memory generation). As a result, low magnesium levels, combined with ADHD stimulant medications can both lead to and increase the duration of negative anxiety and stress in the body. This in turn can worsen tics and other negative symptoms associated with Tourette's Syndrome.

• Following approximately 2 weeks of magnesium deficiency, histamine and other pro-inflammatory agents begin to appear. The result is often some type of allergic reaction. Not surprisingly, allergies are a common side effect of both ADHD and Tourette's. Interestingly, some of these agents, such as histamine, can counteract some of the functions of vitamin B6, thereby propagating the negative magnesium/B6 deficiency cycle. On top of this, the heightened allergic response can stimulate the anxiety regions in the brain (see the previous point), which in turn, boosts prolonged anxiety and stress levels even further.

• Finally, low magnesium levels can trigger a product called Substance P, which, among other things, can boost itching of the skin, the desire to use profanity (one of the less-frequent, but most-associated signs of Tourette's), and even unhealthy sexual obsession. Not surprisingly, individuals with both Tourette's and ADHD are much more prone to risky sexual behavior. Substance P also reduces the body's ability to absorb an important nutrient called inositol, which is essentially a cross between a sugar and a B vitamin. Inositol plays a number of critical roles, including neural function, balancing fat stores in the liver, detoxifying the body, and preventing cholesterol buildup in arteries. As we can see, reducing the presence or activity of this key nutrient and limiting its absorption into cells due to magnesium and vitamin B6 deficiencies (as well as other factors) can have prolific and far-reaching negative effects on many of the body's systems.

Due to the current length of this post, I will stop here. In the next post, I will wrap up a few more things with magnesium and accompanying nutrients and their critical role in ADHD and related disorders. I just wanted to highlight the fact that these effects are far-reaching, and can have serious implications in the overall health of an individual. One month ago, I knew next-to-nothing about the many roles of magnesium, but as of now, I consider it one of the most underrated nutrients out there. Stay tuned for the next blog post, where we will discuss which forms of this key mineral are the best for supplementation, as well as which other ingredients to take alongside of it to maximize its effectiveness for treating ADHD and some of its comorbid disorders.

Treating ADHD with Magnesium and Vitamin B6

In the last post, we examined how magnesium levels are tied to ADHD and how supplementation with magnesium can potentially help for the disorder. We will be adding one more step to this process by including the role of vitamin B6 into the mix of magnesium treatment for ADHD. Vitamin B6 has been shown to improve the absorption of magnesium as well as other minerals into cells, allowing higher levels of this key mineral to be attained. Essentially, this allows smaller doses of magnesium to be taken by making the intake process more efficient. Additionally, B vitamins have their own set of properties and numerous studies have linked the B vitamin family to improved mental function.

A study was done on the effectiveness of the Magnesium/Vitamin B6 combination treatment for ADHD. While the subjects of this study were young children, many of these results can carry over to adult cases of ADHD. A quick synopsis of the original publication can be found here. I will summarize some of the key points here:

• Individuals with ADHD have lower than normal levels of magnesium inside their blood cells than do individuals without the disorder. However, magnesium levels in the serum (liquid part of the blood which does not include the blood cells) were not tied to ADHD. Since Vitamin B6 helps get the magnesium into the blood cells, it is a key ingredient in treating ADHD with Magnesium.

• Low magnesium levels can also lead to irritability (which is also a potential side effect of Vitamin B6 supplementation by itself. This is another reason why taking Magnesium and B6 together can be useful). Hyperactivity, inattention, aggressive behavior and sleep problems are also associated with low magnesium levels. It also has been tied to reduced blood flow to the brain, which is a common phenomena frequently seen in brain scans of ADHD individuals.

• Treatment with magnesium and vitamin B6 reduced negative symptoms of inattention, aggressiveness and hyperactivity in a study of young children (average age around 6-7 years old). The amounts used were 6 mg/kg/day for magnesium and 0.6mg/kg/day for vitamin B6. This is roughly 100-200 mg of magnesium, which is in line with the recommended amounts (see here for these numbers) and around 10-20 mg for Vitamin B6.

• Although most ADHD symptoms were improved with Magnesium/Vitamin B6 treatment, the most improvement was seen in hyperactivity. Thus this Magnesium/Vitamin B6 treatment combination would likely have the most success in the Hyperactive Impulsive or Combined ADHD subtypes.

• Symptom improvements were seen the most in individuals who had higher (closer to normal) magnesium levels to begin with. This suggests that there may be some type of minimum threshold in cells or tissues that must be attained to achieve the desired results. This supports the idea that Magnesium/Vitamin B6 should be more of a long-term treatment strategy for ADHD, as opposed to a "quick fix".

• It also suggests that it may take awhile (2 months or more, based on some of the study's parameters) for the full effectiveness to kick in. This was further supported by the fact that when treatment was discontinued, the undesired ADHD symptoms returned within a few weeks. The good news behind this is that missing a day will not have the pronounced immediate effects of missing a day of a stimulant medication for ADHD.

• Speaking of stimulant medications, the article referenced other studies which noted that stimulant medications such as dextroamphetamine and methylphenidate boost magnesium levels in the blood. This is important to note, especially for individuals who already take ADHD stimulant medications. It is possible that combining these meds with magnesium/vitamin B6 supplementation can lead to magnesium levels above the upper limit. Please consult your physician before taking Magnesium/Vitamin B6, especially if you are already taking stimulant medications for ADHD. For more information on magnesium overdose and its symptoms, please click here.

This study presents compelling evidence that deficits in just one mineral can be a major factor in the onset of ADHD. It also suggests that a relatively simple treatment via slight dietary changes or supplementation can produce significant results in treating ADHD. Although the study had some flaws (relatively short duration, few test subjects and minimal placebo controls), the results are difficult to overlook.

In our next post, we will investigate the role of magnesium in some of the other disorders that frequently occur alongside ADHD, also known as ADHD comorbid disorders.

Magnesium Deficiency and Childhood ADHD

Magnesium Levels and the Connection to ADHD
In the last blog post, we talked about how an iodine deficiency in pregnant women can lead to ADHD and other cognitive dysfunctions in children. Iodine is just one of the many key nutrients that have been correlated with a worsening of ADHD-like symptoms. The effects of deficiencies for more well-known minerals such as iron and zinc are widely published. Low levels of both of these minerals have been associated with the onset of ADHD, and will be discussed in later posts. However, a lesser-known but equally important mineral relevant to ADHD and overall brain function is magnesium. There have been multiple studies linking low levels this key nutrient to an increased onset of ADHD.

Signs and Symptoms of Inadequate Magnesium Intake
Magnesium actually shares a functional overlap with iodine as far as proper bodily function is concerned. It plays a crucial role in maintaining function in a number of enzymes and other essential proteins. Additionally, like iodine, magnesium is essential for adequate bone health as well as maintaining adequate body temperature and energy levels. There are a number of signs of magnesium deficiencies which actually mask symptoms of other diseases, but some of the most distinctive signs of low magnesium levels are unexplained ulcers in the mouth area. Additionally, while allergies and asthma occur at higher levels in individuals with ADHD as comorbid disorders, the presence of ADHD, allergies, asthma and fibromyalgia (high levels of constant pain and sensitivity to touch) can be due to inadequate magnesium levels in the body.

Frequency of Magnesium Deficiencies and Recommended Daily Amounts
Like iodine, magnesium deficiencies are relatively common in industrialized countries. In children, these trends are even more ominous, with some estimates placing up to 90% of children in the magnesium deficient category. Recommended amounts typically fall within 280 to 400 mg per day, with men requiring slightly higher amounts than women. Seeds and nuts are among the best sources of this vital nutrient, with one of the best options being pumpkin and squash seeds (1 ounce provides about a third of the recommended daily amount).

**Please keep in mind that the recommended magnesium levels of 280 to 400 mg are for adults and older children. For newborns (around 30 mg/day) to children under 9 (130 mg/day), the requirements are lower. While there are no "food-based" upper limits for magnesium, there are for supplements. This is due to in part to different absorption patterns of the different magnesium forms in supplements as opposed to foods. Please click here to see some tables for recommended and upper limits of magnesium for children. Also, keep in mind that certain antacids and laxatives contain high levels of magnesium already, so please follow the upper limit max for supplements.

Treating ADHD with Magnesium Supplementation
Given the relatively low consumption of these foods by individuals in westernized countries, as well as the prevalence of nut allergies, supplementation with magnesium is another good option.
While both of the main components of ADHD (inattention and impulsivity/hyperactivity) are both associated with low levels of magesium, it appears that the hyperactivity factor is even more pronounced. The effectiveness of magnesium treatment is boosted by another key nutrient in the family of B vitamins, namely Vitamin B6. My next blog post will go into more detail about this treatment combination for ADHD.