Dante Carrillo
There is a growing body of research investigating the link between diet and Attention Deficit Hyperactivity Disorder (ADHD). While the evidence is not yet clear-cut, some studies have found that certain diets and supplements may help to alleviate ADHD symptoms in children. For instance, a Korean study found that a high intake of sweetened desserts, fried foods, and salt was positively associated with learning, attention, and behavioral problems, whereas a balanced diet with regular meals and a high intake of dairy products and vegetables was negatively associated with these problems. Other studies have shown that children with ADHD may have lower levels of essential fatty acids, and that omega-3 supplements may help to improve symptoms. However, it is important to note that not all studies agree, and some experts caution against the use of supplements, particularly in children who are not deficient in certain vitamins or minerals. Overall, while there is no one-size-fits-all approach to managing ADHD through diet, experts agree that a healthy, balanced diet is always beneficial.
| Characteristics | Values |
|---|---|
| Diets | Supplementation diet, Elimination diet, Mediterranean-style diet, Feingold Diet |
| Diet composition | High-protein, Balanced diet, High intake of dairy products and vegetables, High intake of sweetened beverages, High intake of fresh fruits and vegetables |
| Nutrients | Omega-3 fatty acids, Iron, Zinc, Magnesium, Vitamin D, Vitamin B |
| Food additives | Artificial colors, flavors, preservatives, food dyes, sugar, caffeine |
| Effects | Lower impulsiveness scores, Reduced emotional, conduct, and peer problems, Improved attention and behavior |
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What You'll Learn
Omega-3 fatty acids
Several studies have found that omega-3 fatty acids can help reduce the symptoms of ADHD. A systematic review of 16 randomised controlled trials, including a total of 1,514 children and young people with ADHD, found that 13 of the studies reported favourable benefits on ADHD symptoms, including improvements in hyperactivity, impulsivity, attention, visual learning, word reading, and working/short-term memory.
Israeli researchers studied 78 ADHD children (ages nine to 12) with sleep problems, giving them either an omega-3/omega-6 supplement or a placebo. After 10 weeks, the children taking the supplement slept better, were less tired during the day, and were better able to cooperate with others.
German researchers found that supplementing with omega-3s improved "working memory" - the short-term recall that is key to learning. Australian researchers also found that children with ADHD who took an omega-3 supplement every day for four months experienced improvements in memory, learning, and a range of symptoms, including less inattention, less hyperactivity, less disobedience, and less hostility.
However, it is important to note that not all studies have found a clear benefit of omega-3 fatty acids for ADHD. One randomised, double-blind, placebo-controlled trial found that omega-3/6 supplements had no clinical beneficial effects on inattentive symptoms, suggesting a limited role for omega-3/6 supplements in children with mild ADHD.
While the results of omega-3 supplementation studies have been mixed, there is some evidence to suggest that omega-3 fatty acids may be particularly beneficial for individuals with ADHD who have a deficiency in these fatty acids. For example, one study found that children with ADHD had a 60 to 70 percent greater likelihood of having a variation in a gene necessary to metabolize fatty acids, resulting in lower blood levels of omega-3s.
Overall, while omega-3 fatty acids may not be effective for all individuals with ADHD, they may be a valuable adjunctive therapy for those with specific metabolic or nutritional needs. As always, it is important to consult with a healthcare professional before starting any new supplement or dietary regimen.
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Vitamin and mineral supplements
While medication is the most effective way of managing ADHD symptoms, many parents are concerned about starting their young children on drugs. As such, they often look for ways to improve their child's overall brain health and emotional regulation through nutrition and supplements.
Some experts recommend that people with ADHD take a 100% vitamin and mineral supplement each day. However, other nutrition experts argue that if a person eats a normal, balanced diet, they do not need vitamin or micronutrient supplements. They argue that there is no scientific evidence that vitamin or mineral supplements help all children with ADHD.
Indeed, research on the effectiveness of supplements for ADHD is limited and mixed. While some studies have shown that supplements can help, others have found no benefit. For example, while some studies have shown that vitamin D supplements can improve attention in children with ADHD who have low blood levels of vitamin D, other studies have found no benefit. Similarly, while some studies have found that omega-3 fatty acid supplements can have positive effects on ADHD symptoms, one study found no beneficial effects of omega-3/6 on inattentive symptoms.
However, it is important to note that many children with ADHD have unhealthy diets, which can contribute to their symptoms. Western and junk food diets, which are high in refined grains, processed foods, and sugar, have been linked to ADHD. On the other hand, a balanced diet, with regular meals and a high intake of dairy products and vegetables, has been associated with fewer learning, attention, and behavioral problems.
Therefore, while supplements may be beneficial for some children with ADHD, it is essential to prioritize a healthy, balanced diet first. If parents are considering giving their child supplements, they should work closely with their doctor, as high doses of certain vitamins and minerals can be harmful.
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Food additives and colouring
The link between food additives and colouring and ADHD has been a subject of debate since 1975, when an allergist first proposed that artificial colours, flavours, and preservatives might lead to hyperactivity in some children. While some experts argue that the idea of eliminating these substances from a child's diet is unfounded and unsupported by science, others point to studies that suggest a link between food additives and adverse effects on children with ADHD.
Research in this area has produced mixed results. Some studies have found that artificial food dyes, such as Red Dye 40, and certain preservatives, can exacerbate symptoms of ADHD in sensitive children. For example, a 2004 study showed that healthy preschoolers who were given a mix of artificial dyes and the preservative sodium benzoate exhibited significantly increased hyperactivity compared to those who received a placebo. Similarly, a 2007 study found that both hyperactive and non-hyperactive children experienced increased hyperactivity when exposed to artificial food colours and additives. These findings suggest that artificial dyes and additives may contribute to hyperactive behaviour in children, regardless of whether they have ADHD.
Additionally, a 2012 meta-analysis of studies concluded that colour additives can influence hyperactive behaviour in children, although the sample sizes were small and further research was recommended. Furthermore, studies have shown that removing processed foods containing artificial dyes from the diet can effectively reduce hyperactivity in children with ADHD. However, it is important to note that the improvements in symptoms have been modest, and some studies have relied on parent reporting, which may not be objective.
While the exact mechanism is not fully understood, it is believed that the gut microbiota plays a crucial role in brain function and communication. Alterations in gut microbiota have been associated with various neurological disorders, including ADHD. Therefore, dietary interventions that target the gut microbiome, such as nutritional supplements and elimination diets, have been proposed as potential coadjuvant treatments for ADHD.
It is worth noting that the impact of food additives and colouring on ADHD may be influenced by individual sensitivity. Some children may be more susceptible to the effects of these substances, while others may not experience any noticeable differences in symptoms. Additionally, the overall dietary patterns and nutritional intake are important factors to consider, as a balanced diet with regular meals, dairy products, vegetables, and lean proteins has been associated with improved learning, attention, and behaviour in children with ADHD.
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High-protein diet
While there is limited research on the impact of diet on ADHD symptoms, some studies suggest that a high-protein diet may be beneficial.
Protein-rich foods such as beans, cheese, eggs, meat, and nuts are recommended by some experts for improving concentration and possibly making ADHD medications work longer. A study from Korea found that children with ADHD who increased their intake of vegetable protein showed an improvement in symptoms. Animal protein, on the other hand, showed a positive correlation with attention deficit prevalence.
Protein helps to keep blood sugar levels steady, which can prevent the mental declines that come from consuming too many simple carbohydrates. A study on children's memory-related school tasks showed that those who ate protein-rich oatmeal performed better than those who ate sugary cereal.
A high-protein diet should be considered in the context of a balanced diet, including complex carbohydrates, fruits, and vegetables. While a high-protein breakfast is recommended, it is important to note that this does not need to consist of large quantities of food.
In addition to a high-protein diet, some studies have shown that supplementing with specific vitamins and minerals, such as vitamin D, magnesium, zinc, and iron, can improve symptoms in children with ADHD, particularly in cases where there is a deficiency. However, there is no evidence that supplements are beneficial for children who are not deficient, and high doses of certain vitamins and minerals can be harmful.
It is always recommended to consult with a pediatrician or doctor before making any significant changes to a child's diet.
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Mediterranean-style diet
Attention-deficit/hyperactivity disorder (ADHD) is one of the most common neurodevelopmental disorders in childhood, characterised by poor attention, impulsive behaviour, and hyperactivity. While the precise causes of ADHD are unclear, previous research has associated the condition with nutrient deficiencies and "unhealthy" diets.
The Mediterranean diet is considered by many as the optimal diet for good health, with studies linking this eating pattern to reduced risk of heart disease, Alzheimer’s disease, and some types of cancer. It is a plant-based diet rich in fruit, vegetables, whole grains, legumes, "good fats", and fatty fish, while limiting processed foods and saturated fats.
Several studies have examined the relationship between the Mediterranean diet and ADHD in children and adolescents. One study, published in the February 2017 issue of Pediatrics, compared the diets of 120 children, half of whom had ADHD. Researchers found that children with ADHD had a diet that was considerably less "Mediterranean" than their peers without ADHD. Another study, conducted in Iran, examined the association between adherence to a Mediterranean diet and the odds of ADHD in 360 children aged 7-13 years old.
The results of these studies suggest that there may be a link between low adherence to a Mediterranean diet and an increased risk of ADHD diagnosis. Children with ADHD were found to consume less fish, fruit, vegetables, pasta, and rice, and more cola, candy, and fast food. However, it is important to note that these studies do not prove causation. The authors of the studies suggest that children with ADHD may have a poor diet because of the condition, especially if they struggle with impulsive eating.
While there is no definitive ADHD diet, some research suggests that following a Mediterranean diet may play a role in managing ADHD symptoms. The Mediterranean diet is considered a safe diet for people with ADHD and is known for its benefits to heart and brain health. It is recommended that clinicians focus on diet, not with the expectation of dietary changes improving behaviour, but with the concern that children with ADHD may be more likely to eat unhealthy diets, which can impact their overall health.
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Frequently asked questions
Attention Deficit Hyperactivity Disorder (ADHD) is a common neurodevelopmental disorder in children, affecting around 7% of children and adolescents.
There is no clear evidence that diet can help children with ADHD. However, some studies suggest that a healthy diet may help ease symptoms. A balanced diet, with regular meals, and a high intake of dairy products, fruits, vegetables, and whole grains is recommended for children with ADHD.
A high-protein diet is recommended for children with ADHD. Good sources of protein include beans, cheese, eggs, meat, and nuts. Complex carbohydrates are also recommended as they help promote the release of serotonin, a neurotransmitter that regulates mood.
Yes, it is recommended to avoid refined carbohydrates, such as simple carbs and processed snack foods like chips, crackers, and fruit snacks. Sugar, a simple carb, has been linked to ADHD symptoms. Caffeine should also be avoided as it has been associated with a greater number of ADHD symptoms and lower well-being.
Some experts recommend daily vitamin and mineral supplements for children with ADHD. However, others believe that a normal, balanced diet provides sufficient nutrients, and there is no evidence that supplements help all children with ADHD. Omega-3 fatty acid supplements have shown positive effects on ADHD symptoms, and vitamin D supplements have been found to improve hyperactivity, inattention, and behavior scores in some studies.
