ADHD Nutrition 101

The Importance of Proper Nutrition for Individuals with ADHD

Attention Deficit Hyperactivity Disorder (ADHD) is a neurological condition that can often pose significant challenges in one’s ability to maintain their attention and stay focused on a given task such as listening to a lecture or reading a book. There are many medications that can be useful for individuals with ADHD, such as Adderall and Vyvanse, but I strongly believe that medications alone aren’t enough for the vast majority of the millions of children and adults worldwide affected by this condition. There is another strategy for managing ADHD that I believe should be considered every bit as essential to the overall treatment plan for individuals with ADHD besides medications: Proper Nutrition.

WHY NUTRITION MATTERS

Regardless of whether or not someone has ADHD, I think we can all agree that eating healthy is always a smart choice. However, despite that common sense knowledge, people often aren’t very mindful about how their daily diet actually impacts their brain and body. People become accustomed to eating certain foods regularly, and so they also become accustomed to how their body feels after eating those foods. In other words, their brain and body might not actually be functioning optimally due to subpar dietary choices, but they don’t realize it because they’re just used to feeling that way all the time.

For individuals with ADHD, by specifically looking at how the brain is affected by the nutrients it takes in, there is potential to improve their cognitive functioning in ways that could enhance their ability to maintain concentration and improve their quality of life beyond what medications can do alone.

ESSENTIAL NUTRIENTS FOR THE BRAIN

According to studies done on the impact of nutrition and cognitive health, nutrients such as Polyunsaturated Fatty Acids (PUFAs), Omega-3 Fatty Acids, and B-Vitamins are all essential for proper brain development and healthy cognitive function (Puri et al., 2023).

Omega-3 Fatty Acids

Omega-3 Fatty Acids, which are composed of both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have been shown to modify neurotransmission, reduce neuro-inflammation and promote neuronal survival and neurogenesis (Bazinet & Layé, 2014).

Of these two, DHA is particularly beneficial for those with ADHD. It has been shown that DHA is essential for numerous processes in the brain that affect neurotransmitter systems, which greatly enhance the brain’s ability to regulate attention, inhibition, and impulsivity (Puri et al., 2023).

Polyunsaturated Fatty Acids (PUFAs)

PUFAs are an important nutrient for the proper regulation and function of the structure of neurons and the various cells within the body that support those neurons (Puri et al., 2023). Because of this, PUFAs are considered by many medical professionals to be an effective coadjuvant (a.k.a. assistant) in the treatment of ADHD when combined with medications (Pinto et al., 2022).

B-Vitamins

Vitamin B-12 is extremely important to avoid having a deficiency in, especially during pregnancy and early childhood, as this may negatively impact proper childhood growth and brain development (Puri et al., 2023).

NUTRITIONAL CHOICES TO AVOID

There are a handful food ingredients that some studies suggest may exacerbate ADHD symptoms in certain individuals.

Sugar

It’s probably not surprising that one of the most commonly discussed food ingredients in regards to its impact on ADHD is sugar. High sugar intake can lead to spikes in energy followed by crashes, which may worsen hyperactivity and inattention.

Additives

Artificial additives, such as colors and preservatives found in many processed foods, have been linked to increased hyperactivity in some children. Common examples include artificial sweeteners and synthetic dyes like Red 40 and Yellow 5.

Additional Considerations

Furthermore, some individuals may have sensitivities to certain foods, such as dairy or gluten, which can lead to behavioral changes. Also, Omega-6 fatty acids, prevalent in processed oils, may potentially contribute to inflammation, which can have a negative impact on ADHD symptoms. Lastly, excessive caffeine intake can interfere with sleep and exacerbate restlessness. It’s important to note that individual responses to these ingredients can vary widely, so dietary changes should be approached with care and ideally discussed with a healthcare professional.

MEAL FREQUENCY OPTIONS TO CONSIDER

There are numerous ways to go about how you schedule your meals. Between the classic three meals a day, eating smaller meals more frequently, or all the ways of doing some type of fasting diet, it can seem overwhelming to decide what’s best for you.

For individuals with ADHD, the choice between eating small meals every few hours and engaging in fasting can depend on personal preferences and how their bodies respond to different eating patterns. Regularly consuming small, balanced meals can help maintain stable blood sugar levels, which is crucial for managing energy and focus throughout the day. This approach often leads to more consistent energy levels, preventing the spikes and crashes that can worsen ADHD symptoms such as inattention and irritability. Nutrient-dense snacks, rich in protein and healthy fats, can also provide essential nutrients that support brain health and cognitive function.

On the other hand, some emerging research suggests that intermittent fasting might offer cognitive benefits, including improved concentration and mental clarity. Fasting periods may enhance neuroplasticity and the brain’s ability to adapt and function efficiently, potentially benefiting individuals with ADHD. However, fasting can also lead to low energy levels, irritability, and difficulty concentrating if not done mindfully, especially if individuals struggle with hunger or fluctuating blood sugar levels.

Ultimately, the effectiveness of either approach can vary significantly among individuals. It’s essential for those with ADHD to monitor their responses to different eating patterns and consider consulting with a healthcare professional or a registered dietitian to tailor a plan that aligns with their unique needs and lifestyle.

CONCLUSION

Overall, it is safe to say that regardless of how severe an individual’s ADHD symptoms may be, proper nutrition can have a meaningful impact. The cognitive and physical health benefits that come from eating a nutritious diet can greatly impact a person’s overall quality of life, which may have a direct impact on an individual with ADHD’s ability to manage their symptoms.

Making sure an individual with ADHD’s diet is sufficient in certain nutrients such as B-Vitamins, Polyunsaturated Fatty Acids, and Omega-3 Fatty Acids, while minimizing the intake of sugar, additives, and Omega-6 Fatty Acids, might not be the cure for ADHD, but it certainly doesn’t hurt.

Lastly, it is clear that there is still a lack of clarity on whether or not any particular type of meal frequency is best for the management of ADHD, which means it is best to just listen to your body, assess your quality of life and the severity of your current ADHD symptoms, and know when to decide if it may be time to try something else.

Contributions

I would like to thank Tatiana Rivera Cruz, LICSW, for her wonderful contributions to the researching and writing that went into this article! She found great research about what food ingredients those with ADHD should avoid and brought great wisdom to the table in regards to the topic of meal frequency.

REFERENCES

Bazinet, R. P., & Layé, S. (2014). Polyunsaturated fatty acids and their metabolites in brain function and disease. Nature Reviews Neuroscience, 15(12), 771–785. https://doi.org/10.1038/nrn3820

Johnson, M., et al. (2011). The role of micronutrients in the treatment of ADHD: A systematic review. Journal of Attention Disorders, 15(1), 12–21.

Li, D., et al. (2017). Diet and ADHD: A systematic review. Nutrients, 9(5), 568.

Pinto, S., Correia-de-Sá, T., Sampaio-Maia, B., Vasconcelos, C., Moreira, P., & Ferreira-Gomes, J. (2022). Eating Patterns and Dietary Interventions in ADHD: A Narrative Review. Nutrients, 14(20), 4332. https://doi.org/10.3390/nu14204332

Puri, S., Shaheen, M., & Grover, B. (2023). Nutrition and cognitive health: A life course approach. Frontiers in public health, 11, 1023907. https://doi.org/10.3389/fpubh.2023.1023907