If your child has ADHD, or you think they might, wanting to start gently is a completely natural instinct. Many parents would rather try routines, sleep, food, calm parenting strategies and natural ingredients like saffron before turning to prescription medicine. The good news is that this is often where expert guidelines start too. Here's how to take the natural route step by step, what the research on saffron says, and how to know when it's time to talk about other options.
The short version
- Natural, drug-free support (steady routines, good sleep, daily movement, regular meals and parent coaching) is a recommended starting point, and it's the first step guidelines suggest for children under 6.
- Saffron is a natural spice with promising early research in children with ADHD symptoms, including studies comparing it with methylphenidate (Ritalin).
- Start with a check-up, so your child's doctor knows what's going on and can support your plan.
- Give each change a few weeks, keep notes, and review together. If your child already takes medication, don't stop it without talking to their doctor.
Why so many parents start natural
Every parent wants their child to feel calm, focused and confident, and a lot of parents also want to understand what's really going on before reaching for a prescription. That's a reasonable place to start.
The experts agree more than you might think. For children aged 4 to 5, the American Academy of Pediatrics recommends parent training in behaviour management as the first step, and the CDC notes it works about as well as medication for young children, who also tend to get more side effects from medicine. For school-aged children, behaviour support and healthy habits are part of every recommended plan.
Going natural first doesn't mean doing it alone. It means building a strong foundation at home and school, with your child's doctor in the loop.
Step 1: Get a clear picture
Book a check-up with your GP, paediatrician or psychologist. Only a health professional can diagnose ADHD, and they can also look for other things that cause similar struggles, such as poor sleep, anxiety, or trouble with hearing, vision or learning.
Before the appointment, keep a simple diary for a week or two: mornings, school, after school, bedtime, sleep and food. It helps you spot patterns, and it gives you a baseline to compare against once you start making changes.
Step 2: Build a calm routine
This is the heart of the natural route. None of these steps needs a prescription, and they help every child, ADHD or not.
- Keep days predictable. Same order every morning, after school and at bedtime. Picture charts help younger kids know what's next.
- Protect sleep. A regular bedtime, a wind-down routine and screens off an hour before bed make a real difference to focus and mood the next day.
- Move every day. Outdoor play, sport, a scooter ride or a walk after school helps burn off energy and settle the body.
- Keep meals regular. Breakfast, lunch and snacks with protein, fruit and vegetables keep energy steady. The CDC notes that good nutrition, regular physical activity and enough sleep can help keep ADHD symptoms from getting worse.
- Break it down. One instruction at a time, short tasks, timers and checklists. Then praise the effort, not just the result.
- Learn the parenting tools. Parent training programs teach calm, consistent ways to set expectations and handle big moments. Ask your doctor or school about programs near you.
- Team up with school. Clear routines, movement breaks and seating changes in class can help a lot. Share what works at home.
For more ideas, read our tips for calmer mornings, pickups and bedtimes.
Step 3: Consider saffron
Saffron is the golden spice from the Crocus sativus flower, and it has been used for centuries. Researchers became interested in it for ADHD because early lab work suggests it may act on dopamine and norepinephrine, the same brain messengers many ADHD medicines work on. Here's what the clinical studies in children have found so far:
- Saffron compared with methylphenidate (2019). In a 6-week study of 54 children aged 6 to 17, children taking saffron capsules (20 to 30 mg a day, depending on weight) improved about as much as children taking methylphenidate, according to both parents and teachers. Fewer children in the saffron group reported a poor appetite or trouble sleeping (16% vs 46%), although that difference wasn't statistically significant.
- Saffron in everyday clinic care (2022). In a 3-month study in Spain, families of 63 children and teens aged 7 to 17 chose either a saffron extract (30 mg a day) or methylphenidate. Both groups improved, with no significant difference between them.
- Saffron added to methylphenidate (2021). In an 8-week study of 70 children and teens aged 6 to 16, those taking saffron alongside their medicine had lower symptom scores than those taking the medicine alone.
A 2024 review of four trials, including these three, concluded that saffron looked comparable to methylphenidate on its own, may add benefit alongside it, and raised no significant safety concerns. It also noted that saffron may particularly help with hyperactivity and sleep.
What to keep in mind
- The research is still early. The studies were small (a few dozen children each) and short (6 weeks to 3 months), and none compared saffron with a placebo. The researchers say bigger studies are needed.
- Doses matter. The studies used specific saffron extracts at 20 to 30 mg a day. Results from a study don't automatically apply to every saffron product.
- Quality matters. Choose products that list exactly what's inside and how much, and that are third-party tested.
- Check first. Saffron isn't an approved ADHD treatment. Talk to your child's doctor or pharmacist before starting any supplement, especially if your child takes medication.
Where SmartKidz fits
We made SmartKidz Mood Gummies for families who want a gentle, natural addition to their daily routine. Each berry-flavoured gummy is made with saffron, passion flower, GABA, St. John's Wort and vitamin D2, and they're third-party tested and made in a FDA-registered facility. They're designed to support everyday mood and focus as part of a healthy routine.
Mood Gummies are a dietary supplement, not a treatment for ADHD. If your child has ADHD or takes any medication, check with their doctor or pharmacist before starting them. St. John's Wort in particular can interact with some medicines.
See exactly what's in every gummy on our Our Story page, or learn more about Mood Gummies.
Step 4: Check in and adjust
Give each change a few weeks and keep up your diary. Look for small wins: smoother mornings, fewer meltdowns after school, easier bedtimes, better reports from school. Then review with your child's doctor.
If your child is still struggling at school, with friendships or with how they feel about themselves, it's worth talking about next steps. For some children that includes medication. Stimulant medicines help 70 to 80% of children with ADHD, according to the CDC, and they're usually used alongside the routines and support you've already built. Choosing medication later isn't a failure. It's one more tool, and your natural foundations keep helping either way.
Natural route vs medication: side by side
Starting the natural way
- Routines, sleep, movement, food and parent coaching are low-risk and good for every child
- The recommended first step for children under 6
- Builds skills and habits that last
- Saffron: promising early results in small studies, with doses and quality that vary between products
- Takes consistency and a few weeks to see changes
Adding medication
- Well studied, with stimulants helping most children
- Works within hours of a dose, though finding the right dose can take a few weeks
- Common side effects include a smaller appetite and trouble sleeping
- Prescribed and reviewed by a doctor, usually alongside behaviour support
Questions to ask your child's doctor
- Can we start with routines, behaviour strategies and lifestyle changes first?
- Are there parent training programs you'd recommend?
- Is it OK to try a saffron supplement? Could any of its ingredients interact with a medicine my child takes?
- How will we know if things are working, and when should we review?
- What support can my child's school put in place?
Common questions
Can we try natural remedies before medication?
For many families, yes. Routines, sleep, movement, food and parent coaching are a sensible place to start, and they're the recommended first step for children under 6. Do it with your child's doctor in the loop so you can review progress together. If your child already takes medication, don't stop or change it without talking to their doctor.
Is saffron a replacement for ADHD medication?
Not on current evidence. Early studies are encouraging, and some found saffron worked about as well as methylphenidate over a few weeks, but they were small and short, and saffron isn't an approved ADHD treatment. Talk to your child's doctor about whether it suits your child.
Is saffron safe for kids?
In the studies above, which ran from 6 weeks to 3 months, saffron was generally well tolerated at the doses used. Like any supplement, more isn't better: stick to the directions on the label, and keep gummies out of reach, as children can mistake them for lollies.
Sources
- Baziar S, et al. Crocus sativus L. versus methylphenidate in treatment of children with attention-deficit/hyperactivity disorder: a randomized, double-blind pilot study. J Child Adolesc Psychopharmacol. 2019;29(3):205–212. doi:10.1089/cap.2018.0146
- Khaksarian M, et al. A comparison of methylphenidate (MPH) and combined methylphenidate with Crocus sativus (saffron) in the treatment of children and adolescents with ADHD: a randomized, double-blind, parallel-group, clinical trial. Iran J Psychiatry Behav Sci. 2021;15(3):e108390. doi:10.5812/ijpbs.108390
- Blasco-Fontecilla H, et al. Effectivity of saffron extract (Saffr'Activ) on treatment for children and adolescents with attention deficit/hyperactivity disorder (ADHD): a clinical effectivity study. Nutrients. 2022;14(19):4046. doi:10.3390/nu14194046
- Seyedi-Sahebari S, et al. The effects of Crocus sativus (saffron) on ADHD: a systematic review. J Atten Disord. 2024;28(1). doi:10.1177/10870547231203176
- Wolraich ML, et al. Clinical practice guideline for the diagnosis, evaluation, and treatment of attention-deficit/hyperactivity disorder in children and adolescents. Pediatrics. 2019;144(4):e20192528. doi:10.1542/peds.2019-2528
- May T, et al. The Australian evidence-based clinical practice guideline for attention deficit hyperactivity disorder. Aust N Z J Psychiatry. 2023;57(8):1101–1116. doi:10.1177/00048674231166329
- Centers for Disease Control and Prevention. Treatment of ADHD. cdc.gov/adhd/treatment
This article is general information, not medical advice. Please talk to your child's doctor about diagnosis and treatment. SmartKidz Mood Gummies are a dietary supplement. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.