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Nourishing the Brain: Diet and ADHD Symptoms

  • Writer: Hawley Campbell
    Hawley Campbell
  • Jul 13
  • 5 min read
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The connection between diet and ADHD symptoms is a growing area of research. While diet alone is not a cure for ADHD, emerging evidence suggests that certain eating patterns can either exacerbate or alleviate symptoms.


Foods to Limit or Avoid

Research consistently points to the detrimental effects of "unhealthy" dietary patterns, often characterized by highly processed foods, on ADHD symptoms. These include:

  • Sugary Foods and Drinks: While sugar doesn't cause ADHD, its consumption can lead to rapid blood sugar fluctuations that may intensify existing hyperactivity and inattention in individuals with ADHD (Child Mind Institute, n.d.). Diets high in sugar, often found in processed snacks and sugary beverages, are positively associated with ADHD (Arias-Montaño et al., 2024).

  • Processed Foods: Foods that are heavily processed, often containing high levels of unhealthy fats, simple carbohydrates, and artificial additives, have been linked to an increased risk and worsening of ADHD symptoms (Arias-Montaño et al., 2024; Child Mind Institute, n.d.).

  • Artificial Food Colors and Additives: Some studies, though with mixed results, suggest a link between artificial food colors (particularly red and yellow dyes) and certain food additives (like sodium benzoate, MSG, and nitrites) and increased hyperactivity in sensitive individuals with ADHD. While the research isn't conclusive enough to make broad recommendations, some experts suggest limiting these (WebMD, n.d.; Abhishek et al., 2024).

  • Simple Carbohydrates: Beyond sugar, simple carbohydrates found in white flour products, white rice, and potatoes (without skins) can lead to rapid blood sugar spikes, potentially impacting focus and energy regulation (WebMD, n.d.).


Foods to Embrace

Conversely, "healthy" eating patterns, rich in whole, unprocessed foods, are inversely associated with ADHD symptoms and can support optimal brain function. Consider incorporating:

  • High-Protein Foods: Protein-rich foods like beans, cheese, eggs, meat, and nuts can be beneficial, especially in the morning and as snacks. They may help improve concentration and potentially extend the effectiveness of ADHD medications (WebMD, n.d.).

  • Complex Carbohydrates: These include fruits (e.g., oranges, pears, apples, kiwis) and vegetables, which provide sustained energy and essential nutrients. Consuming them in the evening may also aid sleep (WebMD, n.d.).

  • Mediterranean-Style Diet: Adherence to a Mediterranean-style diet, rich in fruits, vegetables, lean proteins, healthy fats, and complex carbohydrates, has been inversely associated with ADHD symptoms and is generally recommended for overall brain health (Child Mind Institute, n.d.; Arias-Montaño et al., 2024).

  • Few-Foods Diet (Oligoantigenic Diet): For some children with ADHD, eliminating individually identified food items through a few-foods diet has shown substantial improvement in behavior and cognitive functioning (Lange, 2020; Arias-Montaño et al., 2024). This approach should be undertaken under professional guidance due to the risk of nutritional deficiencies.


Supplementary Support for Brain Function


While a balanced diet is foundational, certain supplements have shown promise in supporting brain function and ameliorating ADHD symptoms, particularly in individuals with deficiencies. It's crucial to consult with a healthcare professional before starting any new supplements.

  • Omega-3 and Omega-6 Fatty Acids (PUFAs): Found abundantly in fish oil, these essential fatty acids are vital for neurotransmitter and overall brain function. Studies and meta-analyses suggest that omega-3 supplementation, particularly a four-to-one ratio of EPAs to DHAs, may moderately reduce the severity of ADHD symptoms, especially hyperactivity, impulsivity, and inattention (ADDitude, n.d.; Arias-Montaño et al., 2024; The Sutcliffe Clinic, n.d.). Food sources include fatty fish (salmon, tuna), walnuts, flaxseed, and chia seeds.

  • Zinc: Zinc plays a role in dopamine regulation, a neurotransmitter often implicated in ADHD. Some research indicates that zinc supplementation may reduce hyperactivity and impulsivity, and potentially enhance the effectiveness of stimulant medication (ADDitude, n.d.; The Sutcliffe Clinic, n.d.). However, evidence on zinc's direct impact on ADHD symptoms remains somewhat mixed, and high levels can be dangerous, necessitating blood level checks before supplementation (Lange, 2020; ADDitude, n.d.).

  • Iron: Iron is essential for the production of neurotransmitters like dopamine and for brain myelination. Iron deficiency has been linked to ADHD pathophysiology. Supplementation has shown promise in improving ADHD symptoms, especially in those with diagnosed deficiencies (Arias-Montaño et al., 2024; The Sutcliffe Clinic, n.d.). Similar to zinc, iron levels should be checked, as excessive intake can be harmful (The Sutcliffe Clinic, n.d.).

  • Magnesium: This mineral regulates neurotransmitters and has a calming effect on the nervous system, potentially reducing hyperactivity and agitation. Studies have shown improvements in emotional states and social indices in children with ADHD when supplemented with magnesium and vitamin D (Abhishek et al., 2024; The Sutcliffe Clinic, n.d.).

  • Vitamin D: Lower vitamin D levels have been observed in children with ADHD. While direct improvement of ADHD symptoms from vitamin D supplementation isn't consistently proven, it's crucial for overall health, nutrient absorption, and nerve connections to the brain (ADDitude, n.d.; Abhishek et al., 2024). Supplementation is recommended if levels are low or borderline low (ADDitude, n.d.).

  • Probiotics: The gut-brain axis is increasingly recognized for its influence on mental health. Some preliminary evidence suggests that probiotics might offer novel strategies to prevent or treat ADHD, with specific strains like Lactobacillus rhamnosus GG showing potential (Lange, 2020; Arias-Montaño et al., 2024).


The Power of Movement: Exercise and ADHD


Beyond diet and supplements, physical activity emerges as a potent non-pharmacological intervention for ADHD. Regular exercise can significantly impact brain function and alleviate core ADHD symptoms.


  • Improved Executive Functions and Attention: Consistent physical exercise has been shown to enhance executive functions, attention, inhibitory control, and cognitive flexibility in individuals with ADHD (Abhishek et al., 2025; Arias-Montaño et al., 2025). Both acute (single sessions) and chronic (long-term) exercise can positively impact inhibitory control in adults with ADHD (Zhu et al., 2025).

  • Neurotransmitter Regulation: Exercise can increase levels of key neurotransmitters, including dopamine and norepinephrine, which are often dysregulated in individuals with ADHD (Arias-Montaño et al., 2025).

  • Reduced Core Symptoms: Engaging in regular physical activity has been associated with reductions in inattention, hyperactivity, and impulsivity (Arias-Montaño et al., 2025). Aerobic exercise, in particular, has demonstrated benefits for sustained attention and emotional regulation (Arias-Montaño et al., 2025).

  • Enhanced Motor Skills: Long-term exercise can significantly improve motor skills in children with ADHD, which can positively influence their self-esteem, social interactions, and academic performance (Sun et al., 2025).

  • Complementary Treatment: Physical activity is increasingly viewed as a valuable complementary therapy that can address both core ADHD symptoms and associated comorbidities, potentially optimizing therapeutic outcomes (Abhishek et al., 2024; Arias-Montaño et al., 2025).


In conclusion, integrating a balanced, whole-food-based diet, considering targeted supplementation under professional guidance, and incorporating regular physical activity can be powerful tools in supporting brain functioning and managing ADHD symptoms. While these approaches are not a substitute for conventional medical treatments, they offer a holistic pathway to empower individuals with ADHD to thrive.


HC Telepsych NP
HC Telepsych NP

References


Abhishek, F., Gugnani, J., Kaur, H., Meenakshi, S., Sachdeva, A., Seth, N., & Suri, S. (2024). Dietary Interventions and Supplements for Managing Attention-Deficit/Hyperactivity Disorder (ADHD): A Systematic Review of Efficacy and Recommendations. Cureus, 16(9). Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC11491108/


ADDitude. (n.d.). 10 Supplements and Vitamins for Brain Health. Retrieved from https://www.additudemag.com/vitamins-minerals-adhd-treatment-plan/ 


Arias-Montaño, M., García-Algar, O., García-Pérez, L., & Calvo-Lerma, J. (2024). Eating Patterns and Dietary Interventions in ADHD: A Narrative Review. Nutrients, 14(20), 4332. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC9608000/


Arias-Montaño, M., García-Algar, O., García-Pérez, L., & Calvo-Lerma, J. (2025). The Role of Physical Activity in ADHD Management: Diagnostic, Digital and Non-Digital Interventions, and Lifespan Considerations. Diagnostics, 12(3), 338. Retrieved from https://www.mdpi.com/2227-9067/12/3/338


Child Mind Institute. (n.d.). What We Know About ADHD and Food. Retrieved from https://childmind.org/article/what-we-know-about-adhd-and-food/


Lange, K. W. (2020). Micronutrients and Diets in the Treatment of Attention-Deficit/Hyperactivity Disorder: Chances and Pitfalls. Frontiers in Psychiatry, 11, 102. Retrieved from https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2020.00102/full


Sun, X., Guo, Y., Du, X., & Wu, X. (2025). The impact of long-term exercise on motor skills in children with ADHD: a three-level meta-analysis. Journal of Neurodevelopmental Disorders, 17(1), 16. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC12219924/


The Sutcliffe Clinic. (n.d.). The Latest Science on Supplements For ADHD. Retrieved from https://www.sutcliffeclinic.com/the-latest-science-on-supplements-for-adhd


WebMD. (n.d.). ADHD Diet and Nutrition: Foods To Eat & Foods to Avoid. Retrieved from https://www.webmd.com/add-adhd/adhd-diets


Zhu, X., Li, B., Chen, S., & Li, R. (2025). The impact of physical activity on inhibitory control of adult ADHD: a systematic review and meta-analysis. Frontiers in Psychology. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC11907377/

 
 
 

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