Fueling Focus: How Nutrition Impacts ADHD and Brain Health

With the rise in diagnoses of ADHD in children and adults over the past 20 years, most people know someone with the basic symptoms and challenges of ADHD; inattention, impulsivity, executive function and working memory issues, anxiety, OCD, and sometimes hyperactivity. To help with the challenges of ADHD, we at Stronger Wellness and Nutrition, know that nutrition can significantly help manage its challenges. We emphasize the importance of diet and nutrients that can support the functional and emotional   aspects of brain health along with supporting life balance, optimal sleep and stress management. 

How can “out of balance” nutrition affect  those with ADHD? 

The following metabolic factors involving suboptimal nutrition can have impact on symptoms: 

• Nutrient deficiencies absolutely can play a role in many of these symptoms - especially focus, memory, anxiety, fatigue, and sleep disturbances.

• Unbalanced dopamine, norepinephrine, and neurotransmitters involved in ADHD may not have adequate nutrient support from diet and helpful supplements.

• Unbalanced glucose metabolism can affect focus, impulsivity, and lower energy.

• Increased oxidative stress and inflammation from excessive “less healthy foods” may affect the nervous system.

• Inadequate protein intake or disruptions in amino acids like glutamate may contribute to ADHD.  

• Gut Microbiome: Gut health plays a role in ADHD, with imbalances potentially worsening symptoms.

Diet and ADHD

A balanced diet that is not only realistic but includes foods people enjoy is the best approach.  We are passionate about helping to create this balance.  Also, recommending personalized and specific nutrients after a clinical interview can be very helpful. 

Individuals with ADHD may crave sugary foods to boost dopamine and serotonin temporarily.  A balanced diet with the right macronutrients (proteins, carbohydrates, fats, and fiber) can support brain health and temper cravings.   Micronutrients also should be supported based on suspected or confirmed deficiencies, physical and brain health symptoms reported, and those nutrients found to be low when reviewing a 3 day food journal.

Gut Health: The Second Brain

Emerging research suggests the gut-brain connection impacts ADHD symptoms. An imbalanced microbiome can cause inflammation that affects brain function. Studies link certain gut bacteria with ADHD.  Adequate fiber and a diet rich in prebiotics and probiotics (onions, garlic, bananas, artichokes, oats, beans) may help.

Inflammation and ADHD: What’s the Link?

Increased inflammation may worsen ADHD. Research suggests inflammation disrupts neurotransmitters, impairs brain development, and may lead to ADHD symptoms. Anti-inflammatory foods such as fruits, veggies, healthy Omega 3 fats, turmeric, garlic, ginger and green tea can help manage these effects. And ideally ways to eat less of the inflammatory foods we may find in the diet. 

Sauna and Red Light Therapy

Emerging therapies like infrared sauna and red light therapy can also support brain health by reducing stress, detoxification, improving circulation, improved mitochondrial and cognitive function. These short and non-invasive therapies have also shown potential benefits in reducing ADHD symptoms. 

Myelin Growth: Strengthening Brain Communication

Myelin aids brain communication as it is an essential component of transporting information through the spinal cord and brain. To promote its growth, a diet rich in omega-3 fatty acids and regular exercise is beneficial. Good sources of omega-3s include fish, nuts, seeds, and leafy greens.

What Are Some of the Important Nutrients? 

This graphic below lists some of these important nutrients - these nutrients can be tested or a good clinical interview and symptom discussion with our registered dietitian can help lead the way.  In addition to these nutrients shown below specific for ADHD - there are nutrient deficiencies that can indirectly affect ADHD - for example nutrients involved in poor sleep, insomnia, anxiety, OCD, fatigue, and energy.

Key nutrients for ADHD management:

Supporting those with ADHD

If you are a parent or loved one of someone with ADHD your positive support no matter the age is crucial. We have found at Stronger Wellness and Nutrition that empowering our clients and working together with realistic goals creates success.  It can be powerful for a teen or young adult to work with us (taking some pressure off the parent and hearing ideas from someone other than a parent can be the magic).  We use positive encouragement just as you do: patience, reframing situations to the positive, dietary adjustments like adding foods mentioned above.  

In addition lifestyle tips like time blocking, calendars, notes system (app or post it notes) or accountability to support those with ADHD can help prevent shame and depression. I have heard one teenager tell her parents “Just think of my leave behinds as little love notes to you” when forgetting to pick up her socks, water glasses, etc and leaving them around the house. While we need to be considerate of others, those with ADHD are not intentionally trying to upset anyone…and have beautiful gifts you can try to recall at challenging times. 

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