Attention Deficit Hyperactivity Disorder (ADHD) is a neuro-developmental condition characterised by persistent patterns of inattention, hyperactivity, and impulsivity, which can significantly impact focus, executive function, and overall cognitive performance. An increasing number of studies highlight the role that diet and nutrition can play in managing ADHD symptoms. This blog looks at how specific nutrients, dietary changes, and supplements can support brain health and executive functioning in individuals with ADHD.
The brain requires a good supply of nutrients to function optimally. For individuals with ADHD, maintaining stable blood sugar levels and providing the brain with adequate energy can make a noticeable difference in focus and executive function. Minimising crashes in blood glucose can support concentration and energy levels. Food intolerances and sensitivities can affect blood glucose levels too, so it’s worth identifying if this is an issue for you.
Protein and fibre are essential for balancing blood sugar, but protein is also needed to build neurotransmitters such as dopamine and norepinephrine. Specific sources such as lean meats, eggs, and legumes are protein-rich. At the same time, whole grains, fruits, and vegetables provide the fibre needed to slow glucose absorption and maintain stable energy levels. Including these foods in meals can enhance focus and cognitive performance. With low levels of these, focus becomes difficult. It’s about more than just eating enough protein; how well we break down and absorb protein is crucial here. Our stomach acid breaks down protein into individual amino acids, and if digestion is compromised, this may not happen efficiently, leaving neurotransmitter levels low or imbalances. Signs that digestion is affected include heartburn/reflux, bloating, IBS, constipation or loose bowel movements. Optimising digestion is an integral part of brain health.
Studies have shown that omega-3 fats benefit people with ADHD, improving focus and mood by supporting brain cell communication and reducing inflammation, which can positively influence neurotransmitter activity. They will also help with brain signals for neurotransmitters. This may partially explain the rise in people struggling with ADHD-type symptoms. Out diets are rich in omega 6 fats which affects the uptake of omega 3, whats more is western diets can be critically low in omega 3 fats. Some people struggle to convert omega 3 fats found in plant-based foods like walnuts and chia seeds and instead need the longer chain fats found in oily fish like salmon and sardines. This group of people are more likely to struggle with mood, focus issues and neuroinflammation in general.
Deficiencies in vitamins and minerals like zinc, iron, magnesium, and vitamin B6 have been linked to ADHD symptoms. Zinc can be found in foods like pumpkin seeds, chickpeas, and beef, while iron is abundant in spinach, red meat, and lentils. Magnesium is present in almonds, dark leafy greens, and whole grains, and vitamin B6 can be sourced from bananas, poultry, and potatoes. Including these nutrient-rich foods in the diet may help address potential deficiencies. Zinc supports dopamine production and this can be low in meat-free diets, during periods of high stress or where digestion is compromised. Low ferritin has also been linked to increased ADHD symptoms and magnesium is important for regulating anxiety. B vitamins are also important for supporting the building of neurotransmitters. Antioxidants such as those found in berries, spinach, and nuts, combat oxidative stress in the brain, which may play a role in ADHD-related neuroinflammation.
During menopause, declining estrogen levels can significantly affect cognitive function, including focus and memory. These cognitive changes are often characterized by difficulties in concentration and forgetfulness, which can mimic symptoms of ADHD. This overlap in presentation may lead to misdiagnosis, highlighting the importance of understanding hormonal influences on brain function. Addressing hormonal imbalances through medical guidance, along with supportive dietary changes and lifestyle modifications, can help mitigate these cognitive challenges. Estrogen plays a vital role in neurotransmitter regulation and cerebral blood flow, which are essential for maintaining sharp mental faculties. Many women report difficulty concentrating and forgetfulness during this time, symptoms that can sometimes be mistaken for ADHD. Addressing hormonal imbalances through medical guidance, along with supportive dietary changes and lifestyle modifications, can help mitigate these cognitive challenges.
There is a further connection between gut health and ADHD, beyond breaking down and absorbing nutrients. The gut-brain axis, a bidirectional communication network between the gut and the brain, is heavily influenced by the composition of gut bacteria. Imbalances in gut microbiota, known as dysbiosis, can impact neurotransmitter production, inflammation, and even mood regulation. Certain strains of probiotics have been shown to support cognitive function and reduce hyperactivity in individuals with ADHD. Including fermented foods like yogurt, kefir, and sauerkraut, or supplementing with high-quality probiotics, can promote a healthier gut environment. Additionally, a fiber-rich diet supports beneficial gut bacteria, further enhancing this critical connection between gut health and brain function.
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