Leena Watts
Attention Deficit Hyperactivity Disorder (ADHD) is a common neurodevelopmental disorder, and while medication and behavioural therapy are common treatment options, diet can also play a significant role in managing symptoms. Research suggests that a diet rich in protein, vitamins, fruits, vegetables, and complex carbohydrates can help control symptoms of ADHD. Omega-3 fatty acids, found in fatty fish like salmon, may also support brain health and help manage ADHD symptoms. Additionally, staying hydrated and limiting sugar, artificial flavours, common allergens, and saturated fats can be beneficial. While there is no definitive ADHD diet, adopting healthy eating habits can improve mental and physical wellness. Consulting a healthcare professional is recommended before making any drastic dietary changes.
| Characteristics | Values |
|---|---|
| Carbohydrates | Consume complex carbohydrates such as whole grains, fruits, and vegetables |
| Avoid simple carbohydrates like sugar and white flour | |
| Proteins | Include protein-rich foods such as beans, eggs, lean meat, fish, cheese, milk, nuts, soy, and low-fat yogurt |
| Fats | Limit intake of foods high in saturated fats and trans fats |
| Include foods with omega-3 and omega-6 fatty acids, such as fatty fish, walnuts, Brazil nuts, and certain oils | |
| Vitamins and Minerals | Consider taking vitamin and mineral supplements, especially if there are known deficiencies |
| Vitamins D, iron, and zinc have been specifically mentioned as possibly beneficial | |
| Water | Ensure adequate hydration throughout the day to support better behavior and concentration |
| Caffeine | Limit caffeine intake, especially if it causes anxiety, sleep issues, or stomach problems |
| Artificial Ingredients | Avoid artificial ingredients and additives, as they can worsen ADHD symptoms |
| Food Dyes | Avoid synthetic food dyes, as they may contribute to hyperactivity |
| Sugar | Limit sugar intake, as it can affect mood and energy levels, and is linked to higher hyperactivity and attention deficiency |
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What You'll Learn
Consume more omega-3 fatty acids
Omega-3 fatty acids are essential for brain health and function. Sixty percent of the brain is made up of fat, which means that it relies on a steady supply of dietary fat for its health and wellbeing. Omega-3 fatty acids are thought to be particularly beneficial for people with ADHD, as they may boost the body's synthesis of dopamine, the neurotransmitter that ADHD medications act to increase.
Research has shown that people with ADHD may have lower levels of omega-3 fatty acids in their blood, which can negatively impact attention, focus, mood, and working memory. Studies have found that supplementing with omega-3s can consistently lessen hyperactivity and inattention in children with ADHD. For example, in a study of nearly 200 schoolchildren, those who ate a diet low in omega-3s had a 31 percent higher risk of being diagnosed with ADHD.
To increase your intake of omega-3 fatty acids, you can consume more fatty fish like salmon, tuna, and other cold-water white fish. The American Psychiatric Association recommends that people with ADHD supplement their daily diets with at least 1 gram of fish oil. You can also find omega-3 fatty acids in walnuts, Brazil nuts, and olive and canola oils. If you don't eat fish or other sources of omega-3s, you may want to consider taking an omega-3 supplement. However, be sure to consult with your doctor before taking any new supplements.
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Eat more complex carbohydrates
While there is no one-size-fits-all approach to managing ADHD through diet, some experts believe that nutrition can have a direct impact on ADHD symptoms. Complex carbohydrates are an important part of a balanced diet and can be particularly beneficial for people with ADHD.
Carbohydrates are essential for the body as they are converted into glucose, which is used for energy. However, not all carbohydrates are created equal. Simple carbohydrates, like sugar and white flour, are quickly absorbed by the body, causing a spike in blood sugar levels. This can lead to an energy crash, resulting in less energy, poor concentration, and a grumpy mood.
On the other hand, complex carbohydrates are less likely to cause a spike in blood sugar levels. They help keep you feeling fuller for longer, which may improve your focus and attention. Complex carbohydrates can be found in a variety of foods, including oatmeal, bran, higher-fiber cereals and pastas, legumes (such as soybeans, kidney beans, and lentils), milk, yogurt, and fruits like oranges, tangerines, pears, grapefruits, apples, and kiwis.
To incorporate more complex carbohydrates into your diet, try swapping out refined grains for whole grains, such as brown rice, quinoa, and whole wheat bread. Opt for legumes instead of processed meats, and choose fruits with edible skins, like apples and plums, which also provide the antioxidant quercetin. Additionally, you can include dairy products like milk and yogurt, but plain and unsweetened options are generally healthier choices.
By making these dietary changes, you may find that you have improved focus and attention, as well as more stable energy levels throughout the day.
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Limit sugar, saturated fats, and refined carbs
While there is no definitive ADHD diet, adopting healthy eating habits is the best way to elevate your mental and physical wellness. Limiting sugar, saturated fats, and refined carbs can be beneficial.
Sugar is linked to an increased risk of heart disease, diabetes, and other health issues. The World Health Organization (WHO) recommends a limit of 2 teaspoons (50 grams) of sugar per day for adults. High sugar consumption is also associated with a higher chance of having ADHD and may be linked to inattention and impulsivity in adults. Therefore, reducing sugar intake is generally advisable, regardless of whether one has ADHD.
Saturated fats, typically solid at room temperature, negatively impact cholesterol levels, increasing the risk of heart disease. The American Heart Association recommends limiting saturated fat intake to 5%-6% of daily calorie consumption, or around 120 calories out of a 2,000-calorie diet. Foods fried or baked with saturated fats, such as butter, ghee, lard, coconut oil, and palm oil, should be avoided or limited. Additionally, high-fat dairy products like cream, yogurt, cheese, and whole or 2% milk are rich in saturated fats and should be consumed in moderation.
Refined or simple carbohydrates, like sugar and white flour, can cause spikes in blood sugar levels, affecting focus and attention. Instead, opt for complex carbohydrates, which are less likely to cause blood sugar spikes and provide a more sustained source of energy. Whole grains, such as quinoa, brown rice, and whole oats, are excellent sources of complex carbohydrates and should be prioritized over refined grain products like white bread.
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Consider supplements like iron, zinc, magnesium, and vitamin D
Several studies have shown that vitamin D supplementation can help with particular symptoms of ADHD. Vitamin D has been shown to improve some behavioural problems and reduce impulsivity. It may also be used to complement other therapies. However, it is important to note that vitamin D supplementation has not been shown to have a therapeutic impact on indicators of oxidative stress in children with ADHD.
Magnesium is another supplement that may be beneficial for people with ADHD. Research has shown that people with ADHD have lower magnesium levels in the blood than those without ADHD. Magnesium supplementation may help improve certain symptoms of ADHD in children and adults. It is important to consult a doctor before taking magnesium supplements, as they can interact with certain ADHD medications.
Iron supplements may also be beneficial for children with ADHD, helping to manage symptoms like sleeplessness, restlessness, and inattention. A 2004 study found that 84% of children with ADHD had significantly lower levels of iron compared to children without ADHD. It is important to consult a doctor before taking iron supplements, as too much iron can block the absorption of other important minerals.
Zinc supplementation has been shown to have beneficial effects in alleviating hyperactivity symptoms in zinc-deficient ADHD subjects. A daily dosage of 150 mg of zinc for 12 weeks led to a significant reduction in symptoms of hyperactivity, impulsivity, and impaired socialization.
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Drink more water
Drinking more water is an easy way to help lessen ADHD symptoms. Staying hydrated has been shown to improve cognition and mental attention. In one study, children performed better on memory and attention tests after drinking water. Mild dehydration can impair cognition, so it is important to drink enough water throughout the day.
Drinking water can also help with other bodily functions, such as digestion, circulation, nutrient absorption, and the creation of saliva. It is a simple task, but one that is often forgotten, which can lead to poor cognition and mental attention.
For adults and children with ADHD, staying hydrated can be a helpful way to manage symptoms. When you are tired or hungry, ADHD symptoms can flare up, and drinking water can help combat this. Drinking water can also help with brain fog, a common symptom of ADHD.
It is recommended that you pay attention to your body and its needs, and staying hydrated is a simple way to help manage your ADHD symptoms.
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Frequently asked questions
There is no definitive ADHD diet, but eating patterns and dietary interventions can influence the risk of ADHD. A healthy, balanced diet can provide an effective complementary approach to alleviating some symptoms of ADHD. It is recommended to increase your intake of fruits, vegetables, whole grains, and healthy proteins while limiting sugar, refined carbs, and saturated fats.
Some foods that may help with ADHD include those rich in protein and vitamins, complex carbohydrates, and omega-3 fatty acids. Specific examples include eggs, lean meat, fish, beans, cheese, nuts, soy, low-fat yogurt, and fruits and vegetables such as oranges, tangerines, apples, and kiwis.
Foods high in sugar, unhealthy saturated fats, and simple carbohydrates should be limited. This includes foods fried or baked using saturated fats such as butter, ghee, lard, coconut oil, and palm oil, as well as dairy products such as cream, yogurt, cheese, and whole or 2% milk. Caffeine and eggs should also be consumed in moderation.
Some experts recommend daily vitamin and mineral supplements, especially vitamin D, magnesium, and zinc supplements if you have a known deficiency. However, other experts believe that a normal, balanced diet provides sufficient nutrients, and there is limited evidence for the effectiveness of elimination diets.
It can be challenging to make sudden changes to your diet, so it is recommended to consult your healthcare professional before making any drastic changes. Small and consistent changes are more likely to be sustainable and beneficial in the long run. Meal planning and cooking at home can be great strategies to ensure you are consuming fresh and healthy ingredients.
