How Nutrition Can Help Your ADHD: Get The Facts

Can What You Eat Help Manage ADHD Symptoms?

Published on
August 1, 2023

Ready to venture into the thrilling realm of ADHD and nutrition? You know, when we talk about tackling ADHD, our minds often drift to the usual suspects like medication and ADHD coaching. But guess what? There's a sneaky little secret weapon that doesn't get enough credit—yep, you guessed it: food! That's right, what you put on your plate can have a wild impact on your brain's performance. It's not just about looking fit; it's about being razor-sharp mentally too!

TLDR: It’s a common misconception that ADHD is caused or cured by specific foods; however, diet can play a role in health for individuals with ADHD. Here are a few quick facts:

  • There are no official dietary guidelines or recommendations for adults with ADHD
  • Studies suggest people with ADHD may be more prone to deficiencies in certain nutrients, including omega-3 fatty acids, magnesium, iron, zinc, and B vitamins
  • Food sensitivities can mimic ADHD symptoms
  • Sugar has not been shown to cause ADHD. However, whether or not you have ADHD, sugar does cause rapid changes in blood sugar levels. This, in turn, can cause highs and lows in focus, concentration, and energy.

The Power of a Well-Balanced Diet

Now, let's imagine this delightful scenario: you're sitting down to a scrumptious meal, and your brain does a little happy dance, going, "Thank you, my awesome friend! I needed those vital vitamins, minerals, and antioxidants to rule this body like a boss!"

Some scientific studies have hinted that a well-balanced diet might just help you manage those pesky ADHD challenges like focus and productivity. It's not a magical cure, but boy, oh boy, it's one heck of a handy trick up your sleeve!

Omega-3 Fatty Acids: Brain's Superhero Sidekicks

Not all fats are evil villains lurking in the shadows. In fact, some fats are like superhero sidekicks for your brain, and they go by the name Omega-3 fatty acids. Omega-3’s help regulate serotonin and dopamine levels - two neurotransmitters that play a role in ADHD symptoms.

Where can you find these mighty Omega-3s? Oh, they hang out in cool places like fish (salmon, tuna, sardines—party at sea!), nuts and seeds (chia seeds, flaxseed, hemp seeds—nutty goodness), avocado (avo-lovers unite!), and even those fancy plant oils. And guess what? These good fats do more than just jazz up your brain—they also reduce heart issues and speed up your metabolism. Now that's a power-packed punch!

The Dynamic Duo: Iron and Zinc

But hey, we're not done yet! Our brains adore a healthy dose of minerals too. Meet the dynamic duo: Iron and Zinc! They're like the brain's personal cheerleaders, working their magic to produce and regulate those crucial neurotransmitters. And here's the cool part: when you get enough of these rockstar minerals, your ADHD symptoms might just take a chill pill.

So, time to gobble up some red meat (steak night, anyone?), beans (hello, burritos!), lentils (soup time!), spinach (Popeye would be proud), and other goodies. Your brain will be doing a victory dance—yay for happy neurotransmitters! For more information on the neurotransmitter dopamine, and how to keep it boosted, check out this article.

Nix the Artificial Gunk

Alright, it's time to get real with you all. Some of those processed foods with artificial gunk might not be the best buddies for ADHD. We're still unravelling this mystery, but there's a growing hunch that cutting back on artificial food colorings, sugars, and preservatives could be a game-changer for  ADHD. So, how about we ditch the fake stuff and embrace the wonders of whole, unprocessed foods? Your brain will surely thank you with a virtual high-five!

Harnessing the Power of a Food Journal

Now, gather 'round, Shimmer Fam—I've got a pro-tip for you! Keep a food journal, just like a personal diary for your taste buds! Jot down what you eat, when you eat it, and how it makes you feel. It's like unlocking secret codes about your body and brain. You'll discover what triggers you, when you feel like a superhero on a mission, or when you turn into a sleepy sloth. Armed with this invaluable intel, you can craft a personalized approach to your diet that's tailor-made for your brain's happiness!

Download our simple ADHD Nutrition Log template here!

Food Log Planner (Shimmer).pdf

Nutrition as Your Sidekick

You know, the link between ADHD and nutrition is like an epic puzzle we're still piecing together. But guess what? You don't need to be a nutrition guru to level up your life. Just a few simple changes to your diet can have a major impact on your ADHD journey. Nutrition is your sidekick in this adventure, empowering you to take on ADHD head-on and rock your world! Of course, a little help from medication, and ADHD coaching by someone who gets your superhero struggles, is a winning combo that'll set you on the path to triumph!

Unleash Your Inner Superhero

So, my awesome friends, let's harness the power of food and fuel our brains to be the ultimate versions of ourselves. With a little superhero nutrition on our side, we'll manage ADHD like a boss and conquer life like champs! You got this! It's time to unleash the superhero within!

Looking for some easy ADHD-friendly recipes? CHADD has you covered - check out their cookbook here.

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