Can diet and nutrition really help adult ADHD?
I am frequently asked this so I hope this answers a few questions for you.
I know first-hand how chaotic things can get when you’ve got ADHD (hello, 20 tabs open and forgetting why I walked into a room). But here’s some great news: What we eat can actually help our ADHD brains function better! 🎉
If you’ve ever wondered why some days you feel more “on it” and other days you’re just spinning in circles, it might not be just the coffee kicking in (or wearing off). It’s about feeding your brain what it needs to thrive. Let’s dive into some simple diet tips to help you stay a little more focused, organized and chill.
Protein = Brain Power 💪
Starting your day with enough protein is like giving your brain a hug. Foods like eggs, yoghurt, nuts, chicken, or plant-based options help boost dopamine and norepinephrine – two neurotransmitters that support focus and attention.
Ever tried a high-carb breakfast (hello, sugary cereal) and crashed by 11 a.m.? That’s because carbs alone can spike and drop your blood sugar, leaving your brain foggy. A combo of protein + healthy fats + carbs keeps things steady.
Quick Tip: Breakfast idea – scrambled eggs with avocado on sourdough toast with a sprinkle of sunflower seeds.
Balance Your Blood Sugar – Avoid the Crashes 🚀💥
When your blood sugar goes on a roller coaster ride, so do your emotions and attention span. Keeping it balanced can help avoid the dreaded “hangry brain.”
This means:- Skip refined sugars when you can (think: sweets (candy/lollies), white bread, sugary drinks).
- Go for complex carbs like oats, sweet potatoes, quinoa, or whole grains. They release energy slowly and keep your brain fuelled longer.
Snack Ideas: Hummus with carrots, apple slices with good quality peanut butter or a handful of almonds are great blood-sugar-friendly snacks.
If you’re struggling with finding healthy snacks to eat that don’t take ages to prepare, download my free ‘Boost Your Focus – 5 Power Snacks for ADHD Adults.
Keep an eye out for our monthly lunch time webinars: ‘Kick Sugar – Conquering Sugar Cravings with Adult ADHD’. If you’re on our newsletter list, you will automatically receive updates. Otherwise, head on over to the Events tab in the website.
Feed Your Gut, Calm Your Brain 🧠💚
Your gut and brain are constantly chatting with each other through a “superhighway” called the vagus nerve. In fact, 90% of the serotonin (the feel-good hormone) in your body is made in your gut!
Your gut is home to trillions of tiny bacteria and these little guys can actually influence your mood, focus and even your ADHD symptoms. So, how do we keep our gut bacteria happy? Eat lots of fibre-rich foods like fruits, veggies and whole grains. Fermented foods like yogurt, kefir and kimchi are also gut-friendly superstars. It’s like throwing a party for your gut bacteria – and trust me, when they’re happy, your anxiety, mood and focus improves.
Give your vagus nerve a boost with chanting, singing, humming and/or dipping your head in cold water.
Omega-3s Are Your Brain’s Best Friend 🐟
Omega-3 fatty acids, found in foods like salmon, chia seed and walnuts, play a huge role in brain health. Studies show they can help improve attention and reduce hyperactivity. If fish isn’t your thing, you could consider a high-quality fish oil or algae-based supplement.
Magnesium = Relaxation in a Mineral 🧘♀️
If ADHD makes it hard for you to unwind (raise your hand if you’ve ever scrolled through your phone for hours instead of going to sleep 🙋♀️), magnesium might help. It’s known as the “relaxation mineral” and supports healthy sleep, reduces anxiety and keeps your nervous system happy.
You can find it in leafy greens, nuts, seeds and even dark chocolate. Yes, you read that right – chocolate for calm! But only 2 squares please!
Iron and Zinc for Focus 🔍
Iron and zinc are like secret weapons for attention. Low levels of these minerals have been linked to ADHD symptoms. You’ll find iron in things like spinach, red meat and lentils, while zinc is in pumpkin seeds, chickpeas and oysters.
Tip: Vitamin C helps your body absorb iron better – so throw some citrus on that spinach salad!
Stay Hydrated – Seriously! 💧
Water may seem boring but it’s essential for focus. Even mild dehydration can mess with your attention and memory. If you’re not a fan of plain water, try herbal teas, infused water (think lemon or cucumber) or coconut water.
Limit the Junk – But Be Kind to Yourself 🍕
I’m not here to tell you to cut out every pizza slice or doughnut (because let’s be real – life happens). But being mindful of what you eat most of the time can make a noticeable difference. Processed foods, artificial additives and food dyes have been linked to worsened ADHD symptoms. So, listen to your body and see what works for you.
Mineral Imbalances: Small Shifts, Big Impact 🧂⚖️
Did you know that even slight imbalances in minerals can throw ADHD brains off course? Minerals like magnesium, zinc, iron and copper play key roles in neurotransmitter production and brain function. When these get out of whack, it can make focus, mood regulation and impulse control even harder. For example, low zinc can reduce dopamine activity (the brain chemical that helps with motivation), while too much copper may amp up hyperactivity and anxiety. Regular blood work and Hair Tissue Mineral Analysis (HTMA) can help you spot any deficiencies or imbalances. Ask Sal about the HTMA and/or the ADHD Focus & Thrive Method here. This will book you into a free 20 min Zoom or phone call with Sal.
Progress, Not Perfection 💙
Managing ADHD through diet isn’t about being perfect. Some days, we crush it with smoothies and salmon and other days, we survive on coffee and cereal. That’s OK! What matters is that we try to fuel our brains with foods that support us, not sabotage us. Small changes can lead to big results over time.
So, next time you’re feeling overwhelmed or scatterbrained, check in with yourself: Did you eat enough protein today? Are you hydrated? Maybe a handful of walnuts and a walk will do more for your brain than another scroll through Instagram. 😉
Remember, everyone’s different, and what works for one person might not work for another. It’s all about experimenting and finding what helps you feel your best.
If all this sounds too overwhelming, the ADHD Focus & Thrive Method covers all this. Small changes to your diet with foods only recommended for you, nutritional supplementation for those mineral imbalances, regular check ins for accountability and much more.
Click here to book a free 20 min Zoom or phone call to find out more.
P.S. If you found this helpful, feel free to share it with your fellow ADHDers or anyone who could use some brain-boosting tips! 🌱✨