Manage your ADHD symptoms with these seven nutritional tips
What are the healthiest foods and supplements for an ADHD brain? Learn how to get smart about nutrition here.
Article by Sandy Newmark, MD Verified. Medically reviewed by ADDitude's ADHD Medical Review Panel. Updated 0n July 11, 2022.
Why should adults and children with ADHD think about nutrition?
Health, food, and nutrition can make a difference for children and adults diagnosed with ADHD. Studies show that a high-protein, low-sugar, no-additive ADHD diet combined with supplements like fish oil and Zinc can help keep symptoms in check.
I have used nutritional interventions for hundreds of patients with ADHD during the past 24 years. In many cases, dietary changes have improved the symptoms of hyperactivity, concentration, and impulsivity as well as calming them.
Many adults and parents of children with ADHD are eager to try foods and supplements to help manage symptoms, but often, they don’t know where to start. Below, you can learn how to find healthy food for yourself and your kids — foods to add to daily meals and things to eliminate — to deliver significant symptom relief.
ADHD nutritional tip #1: stop blood sugar spikes
The most important thing I recommend to patients — especially parents of children with ADHD — is to decrease the amount of sugar consumed daily.
However, many people don’t know that eating simple (processed) carbohydrates, like white bread, is almost the same as eating sugar! Your body digests these processed carbs into glucose (sugar) so quickly that the effect is virtually the same as eating sugar from a spoon. Surges in blood sugar increase hyperactivity.
A breakfast consisting of French toast with syrup, or even just a glass of juice, causes blood sugar to rise quickly. The body responds by producing insulin and other hormones that drive sugar down to too-low levels, causing the release of stress hormones. The result? By mid-morning, you and your child are hypoglycaemic, irritable, and stressed. This result can worsen ADHD symptoms or make some children who don’t have ADHD act like they have the condition. Having a simple-carb, low-protein lunch will cause the same symptoms in the afternoon.
Instead, try breakfasts and lunches high in protein, complex carbs, and fibre — such as oatmeal and a glass of milk or peanut butter on a piece of whole-grain bread. The sugars from these carbohydrates get digested more slowly because when protein, fibre, and fat get digested together, the result is a more gradual and sustained blood sugar release. The result? A child can concentrate and behave better at school, and an adult can make it through that long morning meeting.
In addition, foods rich in protein, such as lean beef, pork, poultry, fish, eggs, beans, nuts, soy, and low-fat dairy products, will help the body produce brain-awakening neurotransmitters - the chemicals released by brain cells to communicate with each other.
Combining protein with complex carbs that are high in fibre and low in sugar will help you or your child manage ADHD symptoms better during the day, irrespective of whether ADHD medication is taken or not.
ADHD nutritional tip #2: go for the fish oil
Research suggests that children with ADHD have lower blood levels of omega-3s than kids without ADHD. Omega-3s are essential fats that are important for normal brain function. They're also known as “essential” fats because our bodies cannot make them - we must get them from the foods we consume.
Omega-3s can improve several aspects of ADHD behaviour: hyperactivity, impulsivity and concentration. Unless you or your child are dedicated fish eaters, you’ll have to supplement, usually with fish oil, to achieve healthy levels. I recommend that all children with ADHD take omega-3 fatty acids.
Several studies on omega-3s and ADHD have shown a positive effect. In a 2009 study from Sweden, 25 per cent of children who had daily doses of omega-3s had a significant decrease in symptoms after three months; by six months, almost 50 per cent experienced better symptom management. This result is impressive for a safe nutritional supplement with few side effects.
How much omega-3 should your child get, and in what form? What's the best omega-3 supplement for me? It’s a little complicated.
Look for eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) fatty acids in your omega-3 supplements. Omega-3 products that contain more EPA than DHA may result in increased benefits. I recommend a daily dose of 700 to 1,000 mg for younger children and 1,500 to 2,000 mg for older children.
Omega-3s come in capsule, liquid, and chewable forms. Unfortunately, gummies and chewable forms don’t have much fish oil. Ensuring the proper dosage is expensive and time-consuming . Most children, who are too young to swallow capsules, can take the liquid, although you’ll have to be creative about getting them to take it. It's OK to mix liquid omega-3s in just about anything. Orange juice and smoothies are a couple of favourites.
I’ve seen some children improve within a few days, while others didn’t show improvement for a few months. My advice to parents is always to be patient and not to give up on an omega-3 regimen too soon.
ADHD nutritional tip #3: maintain iron levels
Many parents and professionals are unaware of the importance of iron in controlling ADHD symptoms.
A study done in 2004 showed that the average iron level of children with ADHD (measured as ferritin) was 22, compared with 44 in children who did not have ADHD. Another study showed that increasing iron levels in children with ADHD improved their symptoms almost as much as taking a stimulant.
The children in these studies were not anaemic. Even if you or your child has a normal “blood count” it does not mean the ferritin levels are normal. The ferritin test is a blood test used to check the levels of iron stored in your body. But because too much iron is dangerous, I don't recommend giving iron without first checking the ferritin level. Ask your doctor or paediatrician to test it.
If iron levels are low, below 35, say, talk with your doctor or paediatrician about starting your child on an iron supplement or increasing consumption of iron-rich foods, which include lean red meat, turkey and chicken, shellfish, and beans. Look to recheck the ferritin level in a few months.
ADHD nutritional tip #4: check zinc and magnesium levels
At least 25 per cent of the children I see, are low in zinc.
Zinc regulates the neurotransmitter dopamine, and may make methylphenidate more effective by improving the brain’s response to dopamine.
In addition, magnesium is used to make the neurotransmitters involved in attention and concentration and has a calming effect on the brain.
Zinc and magnesium are minerals that may play an important role in controlling ADHD symptoms. Both are essential to normal health, and a surprising number of children and adults, with and without ADHD, don’t get enough of them. It might be worthwhile asking your doctor or paediatrician to check your or your child’s magnesium and zinc levels when you test ferritin levels.
Studies on the effects of these minerals on ADHD do not provide the clear-cut results we saw in the studies done on omega-3s and iron.
ADHD nutritional tip #5: cut back on chemicals
Several studies have shown that artificial additives can make children without ADHD hyperactive. The same studies also show these additives result in worse hyperactive symptoms for children with ADHD. The European Union requires a warning label on food packaging that contains additives: “This food may have an adverse effect on activity and attention in children.” Examples of foods containing artificial colours and preservatives include Gatorade, cheese puffs, and candy. But additives and colours are found in other foods - for example, avoid colourful cereals, like Fruit Loops.
The first step in avoiding additives is to read food ingredient labels until you’ve found a wide range of additive-free foods. Cheerios are better and lower in sugar. Replace soft drinks and fruit punches, most of which are artificially coloured and flavoured, with 100 per cent fruit juice.
Today you can find bread, cereal, cookies, pizza, and just about anything else made without additives. Generally, fresh, unprocessed foods are your best bet, as they contain few additives.
ADHD nutritional tip #6: watch for food sensitivities
Some research studies have shown that many adults and children with ADHD are sensitive to certain common foods. These sensitivities make their ADHD symptoms significantly worse. One recent study showed that, of the 50 children placed on a restricted diet for five weeks, 78 per cent had significant improvements in ADHD symptoms!
In my practice, I've seen improvements in many children when they stopped eating foods to which they were sensitive. The most common culprits are dairy, wheat, and soy.
It’s important to know that children with ADHD do not necessarily have “food allergies” in the strict medical sense. Results when testing for food allergies are usually negative in these kids. The only way to know whether food sensitivities affect you or your child is to remove certain foods from daily consumption and observe the reaction. Food sensitivities may appear similar to allergy symptoms, like hay fever, asthma, eczema, or GI problems. But I have seen children with none of these problems respond well to a change in what they eat.
If you suspect one or two foods is making your or your child’s ADHD symptoms worse, eliminate one for two or three weeks and observe the ADHD symptoms during that time. If you want to start a restrictive plan, find a professional to guide you. I know changes are tough to engineer in a child with ADHD, but many families have done it successfully and are happy with the results.
ADHD nutritional tip #7: helpful herbs
Several recommended herbs for managing ADHD symptoms include ginkgo, St. Johns Wort, Rhodiola, and ginseng. Most have been poorly researched, with two exceptions.
In a large European study on hyperactivity and sleep problems, a combination of valerian and lemon balm helped to relax children with ADHD by reducing anxiety. I use these herbs regularly for kids who deal with these problems. Consult a naturopathic doctor to find the appropriate dose for your child.
A new herbal product called "Nurture & Clarity" was developed to improve attention and carefully tested by a team of practitioners in Israel. The children taking it demonstrated significant improvement, as measured by their performance on the Test of Variables Attention, a computerised measurement of attention. I would not make definitive recommendations based on one study but this product is worth considering. You can read more about it at ADHD-clarity.com.
Finally, pycnogenol, an extract made from French maritime pine bark, has improved ADHD symptoms in a few studies. I have found that the herb helps improve concentration in some children.
One last thought: the quality of herbal products varies greatly, and some contain contaminants. You should find a knowledgeable professional to help you identify reliable sources of pure, standardised herbs.
Article by Sandy Newmark, MD Verified. Medically reviewed by ADDitude's ADHD Medical Review Panel. Updated 0n July 11, 2022.
Why should adults and children with ADHD think about nutrition?
Health, food, and nutrition can make a difference for children and adults diagnosed with ADHD. Studies show that a high-protein, low-sugar, no-additive ADHD diet combined with supplements like fish oil and Zinc can help keep symptoms in check.
I have used nutritional interventions for hundreds of patients with ADHD during the past 24 years. In many cases, dietary changes have improved the symptoms of hyperactivity, concentration, and impulsivity as well as calming them.
Many adults and parents of children with ADHD are eager to try foods and supplements to help manage symptoms, but often, they don’t know where to start. Below, you can learn how to find healthy food for yourself and your kids — foods to add to daily meals and things to eliminate — to deliver significant symptom relief.
ADHD nutritional tip #1: stop blood sugar spikes
The most important thing I recommend to patients — especially parents of children with ADHD — is to decrease the amount of sugar consumed daily.
However, many people don’t know that eating simple (processed) carbohydrates, like white bread, is almost the same as eating sugar! Your body digests these processed carbs into glucose (sugar) so quickly that the effect is virtually the same as eating sugar from a spoon. Surges in blood sugar increase hyperactivity.
A breakfast consisting of French toast with syrup, or even just a glass of juice, causes blood sugar to rise quickly. The body responds by producing insulin and other hormones that drive sugar down to too-low levels, causing the release of stress hormones. The result? By mid-morning, you and your child are hypoglycaemic, irritable, and stressed. This result can worsen ADHD symptoms or make some children who don’t have ADHD act like they have the condition. Having a simple-carb, low-protein lunch will cause the same symptoms in the afternoon.
Instead, try breakfasts and lunches high in protein, complex carbs, and fibre — such as oatmeal and a glass of milk or peanut butter on a piece of whole-grain bread. The sugars from these carbohydrates get digested more slowly because when protein, fibre, and fat get digested together, the result is a more gradual and sustained blood sugar release. The result? A child can concentrate and behave better at school, and an adult can make it through that long morning meeting.
In addition, foods rich in protein, such as lean beef, pork, poultry, fish, eggs, beans, nuts, soy, and low-fat dairy products, will help the body produce brain-awakening neurotransmitters - the chemicals released by brain cells to communicate with each other.
Combining protein with complex carbs that are high in fibre and low in sugar will help you or your child manage ADHD symptoms better during the day, irrespective of whether ADHD medication is taken or not.
ADHD nutritional tip #2: go for the fish oil
Research suggests that children with ADHD have lower blood levels of omega-3s than kids without ADHD. Omega-3s are essential fats that are important for normal brain function. They're also known as “essential” fats because our bodies cannot make them - we must get them from the foods we consume.
Omega-3s can improve several aspects of ADHD behaviour: hyperactivity, impulsivity and concentration. Unless you or your child are dedicated fish eaters, you’ll have to supplement, usually with fish oil, to achieve healthy levels. I recommend that all children with ADHD take omega-3 fatty acids.
Several studies on omega-3s and ADHD have shown a positive effect. In a 2009 study from Sweden, 25 per cent of children who had daily doses of omega-3s had a significant decrease in symptoms after three months; by six months, almost 50 per cent experienced better symptom management. This result is impressive for a safe nutritional supplement with few side effects.
How much omega-3 should your child get, and in what form? What's the best omega-3 supplement for me? It’s a little complicated.
Look for eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) fatty acids in your omega-3 supplements. Omega-3 products that contain more EPA than DHA may result in increased benefits. I recommend a daily dose of 700 to 1,000 mg for younger children and 1,500 to 2,000 mg for older children.
Omega-3s come in capsule, liquid, and chewable forms. Unfortunately, gummies and chewable forms don’t have much fish oil. Ensuring the proper dosage is expensive and time-consuming . Most children, who are too young to swallow capsules, can take the liquid, although you’ll have to be creative about getting them to take it. It's OK to mix liquid omega-3s in just about anything. Orange juice and smoothies are a couple of favourites.
I’ve seen some children improve within a few days, while others didn’t show improvement for a few months. My advice to parents is always to be patient and not to give up on an omega-3 regimen too soon.
ADHD nutritional tip #3: maintain iron levels
Many parents and professionals are unaware of the importance of iron in controlling ADHD symptoms.
A study done in 2004 showed that the average iron level of children with ADHD (measured as ferritin) was 22, compared with 44 in children who did not have ADHD. Another study showed that increasing iron levels in children with ADHD improved their symptoms almost as much as taking a stimulant.
The children in these studies were not anaemic. Even if you or your child has a normal “blood count” it does not mean the ferritin levels are normal. The ferritin test is a blood test used to check the levels of iron stored in your body. But because too much iron is dangerous, I don't recommend giving iron without first checking the ferritin level. Ask your doctor or paediatrician to test it.
If iron levels are low, below 35, say, talk with your doctor or paediatrician about starting your child on an iron supplement or increasing consumption of iron-rich foods, which include lean red meat, turkey and chicken, shellfish, and beans. Look to recheck the ferritin level in a few months.
ADHD nutritional tip #4: check zinc and magnesium levels
At least 25 per cent of the children I see, are low in zinc.
Zinc regulates the neurotransmitter dopamine, and may make methylphenidate more effective by improving the brain’s response to dopamine.
In addition, magnesium is used to make the neurotransmitters involved in attention and concentration and has a calming effect on the brain.
Zinc and magnesium are minerals that may play an important role in controlling ADHD symptoms. Both are essential to normal health, and a surprising number of children and adults, with and without ADHD, don’t get enough of them. It might be worthwhile asking your doctor or paediatrician to check your or your child’s magnesium and zinc levels when you test ferritin levels.
Studies on the effects of these minerals on ADHD do not provide the clear-cut results we saw in the studies done on omega-3s and iron.
ADHD nutritional tip #5: cut back on chemicals
Several studies have shown that artificial additives can make children without ADHD hyperactive. The same studies also show these additives result in worse hyperactive symptoms for children with ADHD. The European Union requires a warning label on food packaging that contains additives: “This food may have an adverse effect on activity and attention in children.” Examples of foods containing artificial colours and preservatives include Gatorade, cheese puffs, and candy. But additives and colours are found in other foods - for example, avoid colourful cereals, like Fruit Loops.
The first step in avoiding additives is to read food ingredient labels until you’ve found a wide range of additive-free foods. Cheerios are better and lower in sugar. Replace soft drinks and fruit punches, most of which are artificially coloured and flavoured, with 100 per cent fruit juice.
Today you can find bread, cereal, cookies, pizza, and just about anything else made without additives. Generally, fresh, unprocessed foods are your best bet, as they contain few additives.
ADHD nutritional tip #6: watch for food sensitivities
Some research studies have shown that many adults and children with ADHD are sensitive to certain common foods. These sensitivities make their ADHD symptoms significantly worse. One recent study showed that, of the 50 children placed on a restricted diet for five weeks, 78 per cent had significant improvements in ADHD symptoms!
In my practice, I've seen improvements in many children when they stopped eating foods to which they were sensitive. The most common culprits are dairy, wheat, and soy.
It’s important to know that children with ADHD do not necessarily have “food allergies” in the strict medical sense. Results when testing for food allergies are usually negative in these kids. The only way to know whether food sensitivities affect you or your child is to remove certain foods from daily consumption and observe the reaction. Food sensitivities may appear similar to allergy symptoms, like hay fever, asthma, eczema, or GI problems. But I have seen children with none of these problems respond well to a change in what they eat.
If you suspect one or two foods is making your or your child’s ADHD symptoms worse, eliminate one for two or three weeks and observe the ADHD symptoms during that time. If you want to start a restrictive plan, find a professional to guide you. I know changes are tough to engineer in a child with ADHD, but many families have done it successfully and are happy with the results.
ADHD nutritional tip #7: helpful herbs
Several recommended herbs for managing ADHD symptoms include ginkgo, St. Johns Wort, Rhodiola, and ginseng. Most have been poorly researched, with two exceptions.
In a large European study on hyperactivity and sleep problems, a combination of valerian and lemon balm helped to relax children with ADHD by reducing anxiety. I use these herbs regularly for kids who deal with these problems. Consult a naturopathic doctor to find the appropriate dose for your child.
A new herbal product called "Nurture & Clarity" was developed to improve attention and carefully tested by a team of practitioners in Israel. The children taking it demonstrated significant improvement, as measured by their performance on the Test of Variables Attention, a computerised measurement of attention. I would not make definitive recommendations based on one study but this product is worth considering. You can read more about it at ADHD-clarity.com.
Finally, pycnogenol, an extract made from French maritime pine bark, has improved ADHD symptoms in a few studies. I have found that the herb helps improve concentration in some children.
One last thought: the quality of herbal products varies greatly, and some contain contaminants. You should find a knowledgeable professional to help you identify reliable sources of pure, standardised herbs.
