Madeleine Hull
Attention Deficit Hyperactivity Disorder (ADHD) is a common neurodevelopmental disorder in children, and there is a growing body of evidence suggesting that diet may play a role in its management. While there is no specific diet for treating ADHD, research has shown that eating nutritious meals helps our brains function, and a healthy diet may support overall health and brain health. Certain foods may worsen ADHD symptoms, and supplements can help children deficient in vitamins and minerals. However, the relationship between diet and ADHD is complex, and further research is needed to establish clear links.
| Characteristics | Values |
|---|---|
| ADHD symptoms | Hyperactivity, inattention, and impulsivity |
| Dietary patterns | "Processed", "Snack", and "Vegetarian" |
| Dietary interventions | Nutritional supplements, gut microbiome-targeted interventions with biotics, and elimination diets |
| Nutritional supplements | Zinc, iron, magnesium, vitamin B, omega-3 fatty acids, vitamin D |
| Nutritional deficiencies | Omega-3 fatty acids, vitamin D |
| Foods to avoid | Sugar, artificial additives, preservatives, food colorings, caffeine, high-fructose corn syrup |
| Healthy diet | Fruits, vegetables, whole grains, beans, lean meat, fish |
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What You'll Learn
Nutritional supplements
Some studies have suggested that nutritional supplements can ease ADHD symptoms, especially for children who are deficient in certain vitamins and minerals. These supplements include zinc, iron, magnesium, vitamin B, omega-3 fatty acids, melatonin, and vitamin D.
Zinc, for example, has been found to reduce the severity of some ADHD symptoms, such as hyperactivity and impulsivity. Similarly, studies have shown that omega-3 fatty acid supplements have positive effects on ADHD symptoms, with lower impulsiveness scores after adding more omega-3s to the diet for 8 weeks.
It is important to consult a doctor or dietitian before starting any new supplement, as high doses of certain vitamins and minerals can be toxic. Additionally, supplements may not be necessary if a child is already eating a balanced diet.
Research has also shown that dietary patterns may influence the risk of ADHD, with "processed" and "snack" dietary patterns positively associated with ADHD symptoms, and a vegetarian pattern negatively correlated. Elimination diets have also been proposed as a coadjuvant treatment, where specific foods are eliminated to see if symptoms improve.
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Elimination diets
An elimination diet involves removing one or more foods from a person's diet for a period of time to identify food sensitivities that may impact ADHD symptoms. Elimination diets are based on the hypothesis that some children with ADHD may show sensitivity or allergic reactions to certain foods. These sensitivities differ from allergies, as the former cannot be detected through skin or blood tests.
The three main types of elimination diets are "oligoantigenic", "multiple food", and "single food". The "oligoantigenic" or "few foods" diet is the most common in research studies, as it consists of a very small number of foods. This diet is difficult to maintain, and it requires strict discipline. In this diet, an individual picks a particular food or ingredient they think might be worsening their symptoms and stops eating anything containing that ingredient. If the symptoms improve or disappear, the individual continues to avoid that food.
Some common trigger foods that are removed from diets include gluten, soy, wheat, dairy, nuts, and artificial food dyes. A well-known example of a neurotoxin found in food is tetrodo-toxin, which is found in Fugu fish commonly consumed in Japan. Another example is the common food additive, MSG, which may have excitotoxic effects on the nervous system.
Research on the effectiveness of elimination diets is ongoing and inconclusive. A 2011 study published in The Lancet found that children with ADHD who followed a strict diet similar to the oligoantigenic elimination diet saw a 64% improvement in their symptoms after five weeks. However, experts have criticized this research for not being sufficiently blinded. Other double-blind studies, including one published in 1997, concluded that around 30% of children with ADHD responded positively to elimination diets.
It is important to consult with a pediatrician before starting an elimination diet to ensure that important nutrients are not being eliminated from the diet.
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Healthy vs. unhealthy diets
Healthy diets are typically defined as those consisting of fruits and vegetables, whole grains, beans, lean meats, and fish. A healthy diet may also include complex carbohydrates, lean proteins, and healthy fats.
Unhealthy diets, on the other hand, are often characterized by a high intake of ultra-processed foods, sugary drinks, and candy. These diets tend to be high in sugar, artificial sweeteners, artificial colors, caffeine, and other stimulants.
There is some evidence to suggest that unhealthy diets are positively associated with ADHD symptoms, while healthy diets are negatively associated. For example, a large-scale study in China found that a "processed" dietary pattern was positively associated with ADHD symptoms, while a "vegetarian" pattern was negatively correlated.
Additionally, some research suggests that children with ADHD may have low levels of essential fatty acids like omega-3s, and that omega-3 supplementation may lead to lower impulsiveness scores. However, there is conflicting evidence regarding the effectiveness of omega-3 supplementation, with some studies finding no significant link between omega-3 intake and ADHD symptoms.
While there is no specific diet proven to manage ADHD symptoms, a nutritious diet may provide benefits and support overall health. Experts recommend consulting with a pediatrician or healthcare professional before making any significant changes to a child's diet.
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Omega-3 fatty acids
Several studies have found a correlation between omega-3 fatty acid deficiencies and ADHD symptoms. Research has shown that children with ADHD tend to have lower levels of omega-3 fatty acids in their blood. One particular study found that children with ADHD who took omega-3 fatty acid supplements for 8 weeks had lower impulsiveness scores. Another study of 92 children with ADHD found that those with low levels of the omega-3 fatty acid EPA showed improvement in their abilities to focus and maintain attention after taking omega-3 supplements.
The American Heart Association recommends consuming fatty fish at least twice a week to ensure adequate intake of omega-3 fatty acids. However, it is important to consult with a healthcare professional before starting any new supplement, especially for children. Omega-3 fatty acid supplementation may be a preferable option for children with ADHD who are unable to tolerate standard stimulant treatments.
The potential benefits of omega-3 fatty acids for children with ADHD are promising, but more research is needed to fully understand their effectiveness. It is important to note that individual responses to omega-3 supplementation may vary, and the effectiveness may depend on the dose, ratio of fatty acids, and individual differences.
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Sugar and artificial additives
Sugar is a prevalent ingredient in many foods and drinks, and its overconsumption can have negative effects on children with ADHD. Sugar stimulates dopamine in the brain, similar to stimulant drugs, and can cause cravings. It can also affect gut health, which may already be a concern for children with ADHD. While sugar does not cause ADHD, it can worsen symptoms by increasing brain dysregulation. Therefore, it is recommended that sugar intake be monitored closely for children with ADHD.
Research has shown that some food colourings and preservatives can make some children more hyperactive, with the effects varying according to age and additives. The American Academy of Pediatrics agrees that cutting out preservatives and food colourings is a reasonable option for children with ADHD. Some studies have specifically linked hyperactivity to the preservative sodium benzoate.
Artificial sweeteners, such as aspartame, can also negatively impact children with ADHD, leading to headaches or learning problems. They can also increase sugar cravings and make ADHD symptoms worse. Artificial colourings and flavourings can disrupt brain functioning, and some countries require warning labels on foods containing these additives.
Overall, while sugar and artificial additives may not directly cause ADHD, they can exacerbate symptoms and negatively impact the health of children with the disorder. Therefore, it is advisable to limit their consumption and opt for healthier alternatives.
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Frequently asked questions
Diet influences numerous aspects of health, and according to some research, it may also affect mental health. While there is no specific diet to manage the symptoms of ADHD, a nutritious diet may provide some benefits and support overall health. A healthy diet may also help reduce ADHD symptoms in some cases.
There are a few general dietary recommendations for children with ADHD. These include the inclusion of fruits and vegetables, whole grains, beans, lean meat, and fish. The Mediterranean diet is also recommended, consisting mainly of fruits and vegetables, lean proteins, healthy fats, and complex carbohydrates.
Many ADHD diets recommend avoiding additives, food colorings, and preservatives. Energy drinks, sugary drinks, and candy should also be avoided as they contain ingredients that may worsen ADHD symptoms, such as sugar, artificial sweeteners, and caffeine.
