Attention deficit hyperactivity disorder (ADHD) is associated with inattention, hyperactivity, and impulsive behaviors that typically begin in childhood and persist into adulthood.
While more research is needed, it appears that certain food additives, nutritional deficiencies, and a high-carb or ultra-processed diet may exacerbate ADHD symptoms.
Learn about common ADHD symptoms and their potential connection to diet and discover key ADHD nutrition tips to support healthy neurological development and brain function.
What is ADHD?
ADHD is a neurodevelopmental condition that usually begins affecting children between the ages of 3 and 6 and often persists into adulthood.
This common disorder is characterized by frequent behaviors that disrupt daily life, making it challenging to maintain relationships or focus on certain tasks. This can lead to poor performance in various settings, such as school or the workplace.
There are three recognized types of ADHD:
- Inattentive ADHD
- Hyperactive-impulsive ADHD
- Combined presentation ADHD
Inattentive ADHD involves difficulties focusing or staying on task with no obvious impulsive or hyperactive behavior.
Those diagnosed with hyperactive-impulsive ADHD may find paying attention less challenging. However, those affected often talk excessively, have trouble sitting still, and intrude on activities or conversations inappropriately.
Combined presentation ADHD is the most common diagnosis, with symptoms of both hyperactivity and inattentiveness.
Watch the video below to learn more about the link between nutritional deficiencies and ADHD.
Symptoms of ADHD
ADHD symptoms are defined as a pattern of inattention, hyperactivity, and impulsive behaviors.
Common signs of ADHD include:
- Aggression
- Moving at inappropriate times
- Feeling restless or fidgety
- Difficulty paying attention or staying on task
- Interrupting others
- Excessive chatter
- Mood swings
- Low frustration tolerance
- Poor time management
- Disorganization
- Forgetfulness
- Careless or dangerous risk-taking
Symptoms can range from mild to severe and may affect children and adults differently, change, or partially alleviate as a person ages.
If you’re concerned that you or your child may have ADHD, contact your healthcare provider for a proper diagnosis and appropriate treatment plan.
Can nutrition impact ADHD symptoms?
Yes, dietary habits influence overall health, including brain health and central nervous system functions. Poor nutrition could affect ADHD symptom severity and inhibit healthy neurodevelopment and neurological function.
Deficiencies in specific nutrients, such as B vitamins, iron, magnesium, and zinc, may worsen hyperactivity and inattention due to their roles in neurotransmitter synthesis and metabolism.
Neurotransmitters are chemical messengers that transport messages across brain cells and play a crucial role in regulating several bodily functions, including memory, learning, attention, and mood.
Unhealthy diets are linked to worsening ADHD symptoms. In contrast, healthy dietary patterns, such as those rich in vegetables, berries, healthy fats, and high-quality protein, are positively associated with better brain health.
A study published in Nutrients concluded, “…dietary patterns appear to play a significant role in the risk of developing or aggravating disease symptoms. Altered levels of nutrients, such as vitamin D, iron, zinc, and polyunsaturated fatty acids, have also been associated with the aggravation and progression of ADHD.”1
While some evidence suggests a connection between diet and this neurodevelopmental disorder, it’s important to consult your doctor before stopping ADHD medication or making significant lifestyle changes.
8 ADHD nutrition tips
More than 40 essential nutrients cannot be synthesized by the body in sufficient quantities, which means they must be obtained from the diet.
Adopting a nutrient-dense diet is vital for supporting nervous system development and brain function, and certain nutrients may be especially beneficial for individuals with ADHD symptoms.
Here are eight ADHD diet tips to support neurological functions.
1. Regularly consume fatty fish
Fatty fish, such as salmon, tuna, and sardines, are rich sources of omega-3 fatty acids, a group of health-promoting polyunsaturated fats crucial for optimal nerve and brain function.
Docosahexaenoic acid (DHA), a type of omega-3 fat, is strongly linked to brain health and makes up about 25 percent of the brain’s total gray matter. This gray matter is essential for memory, emotional regulation, and cognitive function.
A study published in Child and Adolescent Psychiatric Clinics of North America highlights the potential benefits of omega-3 fatty acids in supporting focus, attention, and overall brain health in children with ADHD.2
2. Prioritize vitamin B-rich foods
Individuals with ADHD often display B vitamin deficiencies, particularly in vitamins B2, B6, and B9, all of which are vital nutrients for neuronal health.
Evidence published in The British Journal of Psychiatry suggests that B vitamins may support ADHD symptom management by helping regulate the production of serotonin, dopamine, and other key neurotransmitters.3
Nutritional yeast, pork, pasture-raised poultry, wild-caught fish, eggs, avocado, and leafy green vegetables are essential ADHD brain function foods, as they are rich in B vitamin complex nutrients.
3. Enjoy caffeine in moderation
While their effects can vary, caffeinated beverages, such as black coffee and tea, may help increase attention, learning, and memory in adults with ADHD.
This is likely due to its ability to boost dopamine and norepinephrine, two key neurotransmitters that regulate motivation, attention, and focus, similarly to stimulant medications often used in ADHD treatment.
However, it’s recommended to consume caffeine in moderation. Daily intake over 400 milligrams (mg) can worsen symptoms, such as anxiety, restlessness, irritability, and difficulty focusing, in those with ADHD.
4. Consider an elimination diet
An elimination diet is a short-term approach to identify food sensitivities and reduce gut inflammation. It involves removing common allergens from the diet and gradually reintroducing them to observe any reactions.
Foods typically eliminated include:
- Dairy
- Soy
- Wheat
- Eggs
- Peanuts
- Seafood
Identifying and avoiding trigger foods can support gut health, reduce neuroinflammation, and positively influence brain function. This connection between the digestive system and the brain is known as the gut-brain axis.
The gut-brain axis allows the brain and gut to communicate and influence bidirectional functions, including digestion, mood, and mental health, which may influence ADHD severity.
5. Avoid sugar and refined carbohydrates
There may be a link between diets high in refined carbohydrates, such as bread, pasta, and cereals, as well as sugary foods, and ADHD symptom severity.
This is likely due to the impact these foods have on blood glucose, leading to rapid spikes and crashes in blood sugar levels.
When the brain relies on glucose as a primary fuel source, fluctuations in blood sugar balance can quickly lead to mood instability and difficulties focusing, two hallmarks of ADHD. Increased hyperactivity has also been associated with higher dietary sugar intake.
Additionally, sugar and refined carbohydrates may deplete B vitamins, which are essential nutrients for optimal neurological development and performance.
6. Focus on minimally processed whole foods
Nutritious whole foods, such as wild-caught or grass-fed meat, organic vegetables, low-carb fruits, and full-fat dairy, are rich sources of essential vitamins and minerals that support brain and overall health.
Individuals with ADHD are often deficient in a wide range of nutrients, including iron, zinc, and magnesium, which are found in various animal and plant foods.
Additionally, consuming foods rich in minerals and the amino acid L-tyrosine promotes dopamine release and may help maintain normal brain function.
“L-tyrosine is a precursor to dopamine found in meat, eggs, cheese, and fish,” explains Dr. Berg. “A boost in dopamine can greatly improve focus, particularly in children consuming a high-carb, ultra-processed diet.”
In addition, non-starchy vegetables and berries offer potent antioxidants. These natural compounds can enhance the body’s ability to protect the brain from free radical damage and oxidative stress, which are believed to be contributing factors to the development of ADHD and other neurological conditions.
7. Promote optimal vitamin D levels
Vitamin D is involved in several biological processes involving the central nervous system, which directly impact brain function and neurotransmitter activity.
Vitamin D plays a key role in regulating dopamine levels, a neurotransmitter often found to be low in individuals with ADHD.
Research published in BMC Pediatrics suggests a potential role of vitamin D in supporting emotional balance, behavior regulation, and social functioning in children with ADHD.4
Maintaining healthy vitamin D levels through regular sunlight exposure and vitamin D-rich foods such as egg yolks, beef liver, salmon, and tuna may support overall well-being in individuals with ADHD.
8. Avoid artificial dyes and preservatives
Research suggests that artificial food colorings and preservatives may be associated with worsening ADHD symptoms, potentially by affecting neurotransmitter function or contributing to neuroinflammation.
A study published in Nutritional Neuroscience confirms this and reports that artificial food coloring exposure can affect brainwave activity and symptom severity in those with ADHD.5
Key takeaways
Although more research is needed, evidence suggests a potential link between dietary habits, nutritional deficiencies, and ADHD symptom severity.
Implementing ADHD nutrition tips, such as reducing sugar consumption and prioritizing foods rich in B vitamins, vitamin D, and omega-3 fatty acids, may support neurological health and benefit those with ADHD.
Additionally, removing common allergens and artificial ingredients may support gut health, which is believed to have a direct impact on brain function.
FAQ
What is the ADHD-nutrition connection?
Deficiencies in specific nutrients, such as B vitamins, iron, zinc, and magnesium, may worsen attention deficit hyperactivity disorder (ADHD) symptoms, such as hyperactivity and inattention. This is likely due to their roles in neurotransmitter synthesis and metabolism, which regulate crucial cognitive functions including memory, learning, and attention.
Which nutrient deficiencies can contribute to ADHD symptoms?
Deficiencies in B vitamins, vitamin D, and minerals such as iron, zinc, and magnesium may contribute to ADHD symptoms, as these nutrients are crucial for neurological development and brain functions.
Are vegetables good for ADHD?
Yes, vegetables are an essential part of any healthy diet, including for those with ADHD. Non-starchy vegetables are rich sources of essential vitamins and minerals like magnesium, which play a vital role in supporting brain development and function.
Can sugar make ADHD worse?
Yes, sugar and refined carbohydrates can exacerbate ADHD by causing blood sugar fluctuations, which may contribute to increased hyperactivity, difficulty concentrating, and mood instability.
What nutrients are good for ADHD?
A diet rich in healthy fats, high-quality proteins, and non-starchy vegetables can provide essential nutrients needed to maintain cognitive health and function. These include omega-3 fatty acids, B vitamins, vitamin D, iron, magnesium, and zinc.
