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ADHD and Nutrition: What You Eat Can Make a Difference

ADHD and Nutrition: What You Eat Can Make a Difference

ADHD affects more than just focus and attention. It can influence everything from energy and sleep to appetite and food choices. For many people living with ADHD, eating well can feel like a daily challenge. You might forget to eat, crave sugar when you are tired, or find it hard to plan regular meals. 

While there is no single “ADHD diet,” the foods we eat can still play an important role in how our brains function. Research shows that balanced nutrition can support mood, concentration, and overall wellbeing. 

To learn more, we spoke with Kirsten Beynon, a Registered Clinical Nutritionist, about how nutrition can support people living with ADHD. 

 

What does good nutrition look like for ADHD? 

Kirsten’s overall advice for how to eat when you have ADHD is not all that different from how to eat to make any happy, healthy human. 

That said, the ideas she discusses are all shown to have positive effects for those of us with ADHD brains. 

The basics of a healthy, happy human’s food choices prioritise healthy proteins, fats, fruits and vegetables of all colours, nuts, and seeds. “Live” foods containing probiotics are also really important, and we are learning more about their benefits all the time. 

Foods to focus on 

Protein is key for keeping blood sugar levels steady. ADHD symptoms often worsen when blood sugar fluctuates. Proteins are also essential for producing neurotransmitters that support focus and mood. Kirsten recommends including a protein-rich food with every meal or snack. 

Complex carbohydrates found in vegetables, fruit, whole grains, and legumes digest slowly and help to stabilise blood sugar and energy levels. 

Healthy fats also support steady energy. In particular, omega-3 fats are crucial for brain structure and function. You will find them in tuna, salmon, nuts, olive oil, grass-fed beef, and supplements. For those who do not eat fish or meat, Kirsten suggests an algal EPA/DHA supplement, as nuts and olive oil alone are not enough. 

Colourful fruits and vegetables are packed with vitamins, minerals, fibre, and antioxidants, all vital for brain and body health. “Eat the rainbow,” Kirsten says, “and you will have a great variety of nutrients.” 

Probiotic foods such as kombucha, kefir, yoghurt, and fermented vegetables help maintain good gut bacteria. Early research suggests a link between gut health and ADHD, so including these foods daily can be beneficial.  

Foods to eat less of 

Simple carbohydrates such as sugar and white flour can cause sharp blood sugar spikes followed by crashes, which may increase irritability and worsen ADHD symptoms. 

Artificial colours, flavours, sweeteners, and preservatives can also be a problem for some people. “Not everyone with ADHD reacts to these,” Kirsten explains, “but some report noticeable effects.” These additives are common in highly processed foods, which are best enjoyed only occasionally.  

Nutrients worth paying attention to 

Iron: Low iron levels can worsen ADHD symptoms, particularly in children. Iron-rich foods include red meat, poultry, fish, mussels, organ meat, egg yolks, legumes, dark leafy vegetables, nuts, and seeds. Iron from plant-based foods is harder to absorb, so it is important to check your levels if you follow a vegetarian or vegan diet. Supplements should only be taken if a deficiency is confirmed. 

Zinc: This mineral supports focus and behaviour regulation. You will find it in shellfish, meat, eggs, dairy, legumes, nuts, seeds, whole grains, quinoa, mushrooms, kale, peas, and dark chocolate. As with iron, balance is key because too much zinc can be harmful. 

Magnesium: Known for its calming properties, magnesium helps regulate the nervous system and supports sleep, both of which are important for ADHD brains. A supplement at night or an Epsom salt bath can improve sleep quality. 

Vitamin D: Low vitamin D levels are linked to more severe ADHD symptoms. For those of us living far from the equator, Kirsten recommends taking a vitamin D/K2 supplement in winter and getting safe sun exposure in summer. 

Other helpful additions 

L-theanine is a calming amino acid found in green tea that can help with focus and relaxation, especially when taken alongside caffeine. 

Lion’s Mane mushroom is another supplement some people find beneficial for concentration, though research is still emerging. 

Caffeine, used mindfully, can also help with focus for some adults with ADHD. 

A high-quality multivitamin can fill nutritional gaps caused by soil depletion and modern diets. Look for one containing the active form of vitamin B9, 5-MTHF (not folic acid).  

If you use ADHD medication 

Stimulant medications often suppress appetite, making it harder to eat enough during the day. If this is a concern, Kirsten recommends having a hearty breakfast before medication takes effect and a balanced dinner once it wears off. Keep easy, nutritious snacks on hand for when you do feel hungry, prioritising protein, healthy fats, fruits, vegetables, nuts, seeds, and probiotic foods whenever possible. 

Overall, day-to-day experiences can vary. People with predominantly inattentive ADHD may be more likely to forget meals or snacks, while those with hyperactive-impulsive symptoms might find impulse eating or food choices harder to manage. In both cases, consistent, balanced meals and practical preparation strategies can help maintain stable energy and attention throughout the day. 

ADHD can make mealtimes unpredictable, and that is okay. Eating well does not have to mean rigid rules or perfect planning. Even small shifts, like adding a source of protein to breakfast or reaching for whole foods more often, can make a meaningful difference in how you feel and function. 

If you are finding it hard to manage your nutrition or want to explore how diet could support your ADHD, speaking with a Clearhead clinician or a qualified nutritionist like Kirsten can be a great next step. Together, you can find a plan that works with your lifestyle, not against it. 


 Kirsten Beynon is a registered Clinical Nutritionist with a BSc (Hons) in Biomedical Sciences, a Master’s in Toxicology, and a Diploma in Nutrition. She is an advisory board member at the Holistic Performance Institute, a tutor for the Advanced Micronutrition and Pharmacology modules and a clinical mentor in the Certified Holistic and Performance Nutritionist programme. With a strong background in biochemistry, cellular biology, toxicology and clinical nutrition, she specialises in helping clients with complex medical conditions. She recently qualified as a Menopause Coaching Specialist.  You can learn more about Kirsten at: https://www.kbn.kiwi 


References:  

  1. Iron, zinc, magnesium, vitamin D, omega 3, probiotics 
  2. Lange KW, Lange KM, Nakamura Y, Reissmann A. Nutrition in the Management of ADHD: A Review of Recent Research. Curr Nutr Rep. 2023 Sep;12(3):383-394. doi: 10.1007/s13668-023-00487-8. Epub 2023 Jul 28. PMID: 37505402; PMCID: PMC10444659. 
  3. Lange KW, Lange KM, Nakamura Y, Reissmann A. Nutrition in the Management of ADHD: A Review of Recent Research. Curr Nutr Rep. 2023 Sep;12(3):383-394. doi: 10.1007/s13668-023-00487-8. Epub 2023 Jul 28. PMID: 37505402; PMCID: PMC10444659. 

Omega 3: 

  1. Derbyshire E. Do Omega-3/6 Fatty Acids Have a Therapeutic Role in Children and Young People with ADHD? J Lipids. 2017;2017:6285218. doi: 10.1155/2017/6285218. Epub 2017 Aug 30. PMID: 28951787; PMCID: PMC5603098. 
  2.  Ng, Q. X., Ho, C. Y. X., Chan, H. W., Yong, B. Z. J., & Yeo, W. S. (2019). Managing childhood and adolescent attention-deficit/hyperactivity disorder (ADHD) with dietary interventions: A systematic review. Translational Psychiatry. https://doi.org/10.1038/s41398-019-0633-0  

Healthy diet vs elimination diet: 

  1. Stevens, A. J., & Prescott, C. (2023). ADHD and diet: Where are we in 2023? JCPP Advances. https://doi.org/10.1002/jcv2.12257  

Blood sugar levels and ADHD 

  1. https://www.addrc.org/the-potential-impact-of-brain-glucose-levels-on-the-manifestation-of-adhd-symptoms/ 

Theanine and caffeine 

  1. Kahathuduwa C, Wakefield S, West B, Blume J, Mastergeorge A. L-theanine and Caffeine Improve Sustained Attention, Impulsivity and Cognition in Children with Attention Deficit Hyperactivity Disorders by Decreasing Mind Wandering (OR29-04-19). Curr Dev Nutr. 2019 Jun 13;3(Suppl 1):nzz031.OR29-04-19. doi: 10.1093/cdn/nzz031.OR29-04-19. PMCID: PMC6574559. 

Theanine 

  1. https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-024-06285-y  

Probiotics 

  1. https://www.nature.com/articles/s41598-024-73874-y 
  2. https://pmc.ncbi.nlm.nih.gov/articles/PMC12113503/#sec3-metabolites-15-00335 

Protein and blood sugar 

  1. Basturk B, Koc Ozerson Z, Yuksel A. Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals. Iran J Public Health. 2021 Feb;50(2):280-287. doi: 10.18502/ijph.v50i2.5340. PMID: 33747991; PMCID: PMC7956086.

 

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