Why Sugar is Kryptonite: ADHD Diet Truths
Does an ADHD diet work? Yes, following an ADHD nutrition plan rich in protein and vitamins can help control symptoms of attention deficit hyperactivity disorder. But only if you avoid sugar, artificial flavors, and common allergens as well. Here’s what to eat and what to avoid.
Your ADHD Diet: What to Eat For Symptom Control
The bad news: Deficiencies in certain types of foods can worsen symptoms of attention deficit hyperactivity disorder (ADHD) in children and adults. The good news: A diet that boasts adequate levels of the right foods actually optimizes brain function.
Protein for ADHD Brain Function
Foods rich in protein — lean beef, pork, poultry, fish, eggs, beans, nuts, soy, and low-fat dairy products — can have beneficial effects on ADHD symptoms.1 Protein-rich foods are used by the body to make neurotransmitters, the chemicals released by brain cells to communicate with each other. Neurotransmitters, like dopamine, are essential for maintaining attention and focus.
“Because the body makes brain-awakening neurotransmitters when you eat protein, start your day with a breakfast that includes it,” says Laura Stevens, M.S., a nutritionist at Purdue University and author of 12 Effective Ways to Help Your ADD/ADHD Child. “Don’t stop there. Look for ways to slip in lean protein during the day, as well.”
Try: Nuts, lean meats, protein bars, or fruit smoothies.
An ADHD Diet of Balanced Meals
Faye Berger Mitchell, a registered dietician from Bethesda, Maryland, has a nine-year-old daughter who received an ADHD diagnosis two years ago. While her daughter takes stimulants to control her ADHD symptoms, Mitchell concluded that a pill is not enough. She finds that when her daughter eats a well-balanced diet, including vegetables, complex carbohydrates, fruits, and plenty of protein, her behavior tends to be more consistently controlled.
Ned Hallowell, M.D., founder of the Hallowell Center for Cognitive and Emotional Health, in Sudbury, Massachusetts, and New York City, advises all of his patients with ADHD to think about their plates when preparing a meal. Half of the plate, he recommends, should be filled with fruits or vegetables, one-fourth with protein, and one-fourth with carbohydrates.
[Read This: Free Guide to Delicious (and ADHD-Friendly!) Eating]
Hallowell also advocates eating several servings of whole grains, which are rich in fiber, each day to prevent blood sugar levels from spiking and then plummeting.
Vitamins and Minerals to Supplement Your ADHD Diet
The American Academy of Pediatrics (AAP) recommends treating ADHD in children and adolescents with FDA-approved medications, plus parent training in behavior modification and behavioral classroom interventions. Likewise, research confirms that “stimulant medications are most effective, and combined medication and psychosocial treatment is the most beneficial treatment option for most adult patients with ADHD.” Still, many individuals seek to augment their ADHD treatment plans with diet and vitamins.
“Many diets are deficient in key vitamins, minerals, and fats that may improve attention and alertness,” says Richard Brown, M.D., associate clinical professor of psychiatry at Columbia University. He suggests that children and adults who have been diagnosed with ADHD be tested for nutritional deficiencies.
“Supplements and diet can correct nutrient shortfalls that exacerbate ADHD symptoms,” adds Brown.
Zinc, Iron, and Magnesium In Your ADHD Diet
Zinc regulates the neurotransmitter dopamine and may make methylphenidate more effective by improving the brain’s response to dopamine. 2 Low levels of this mineral correlate with inattention. Iron is also necessary for making dopamine. One small study3 in the Archives of Pediatrics and Adolescent Medicines showed ferritin levels (a measure of iron stores) to be low in 84% of children with ADHD compared to 18% of the control group. Like zinc, magnesium is used to make neurotransmitters involved in attention and concentration, and it has a calming effect on the brain.
Like zinc, magnesium is used to make neurotransmitters involved in attention and concentration. Research has shown that adding magnesium supplements may decrease some symptoms of ADHD and aid in relaxation.4
While diet is the safest way to increase all three mineral levels, a multivitamin/multimineral will ensure that you or your child gets these minerals’ daily reference value (DRV).
High levels of zinc and iron may be dangerous. Never start taking a supplement without first talking to your doctor.
Try: All three minerals are found in lean meats, poultry, seafood, nuts, soy, and fortified cereals.
B Vitamins In Your ADHD Diet
Vitamin B6 is crucial for creating neurotransmitters that regulate emotions, including serotonin and dopamine. “Vitamin B-6 seems to increase the brain’s levels of dopamine, which improves alertness,” says Brown.
Adequate B6 levels may also decrease anxiety-like symptoms. 5
Try: Foods high in B6 include wild-caught tuna, bananas, spinach, and salmon.
Multivitamins In Your ADHD Diet
If your child is a picky eater, or if they eat lots of take-out food, chips, and soda, they probably are not getting the daily recommended value of vitamins and minerals. A daily multivitamin/multimineral will ensure that they do, no matter how finicky they are.
However, more research is needed on whether a multivitamin alleviates ADHD symptoms.
Try: Hero Yummi Bears Multi-Vitamin + Minerals. They contain no artificial colors, and flavors, Hero’s Yummi Bears Multi-Vitamin & Mineral are free of artificial colors and flavors. Consult with your physician about finding the best multivitamin for your specific needs.
Omega-3 Fatty Acids In Your ADHD Diet
Omega-3s are believed to be important in brain and nerve cell function. A study conducted at Göteborg University in Sweden concluded that daily doses of omega-3s — found in cold-water, fatty fish, such as sardines, tuna, and salmon — reduced ADHD symptoms by 50%. Dr. Sven Ostlund followed a group of ADHD children aged 8-18 who took fish oil daily. Within six months, there was a noticeable decrease in ADHD symptoms in 25% of the children.6
Another study showed that omega-3s tend to break down more readily in the bodies of patients with ADHD than in those without the condition. 7
“People with ADHD who have low blood levels of omega-3s will show the biggest improvement in mental focus and cognitive function,” says Brown. “Sometimes the change is dramatic.”
John Ratey, M.D., associate clinical professor of psychiatry at Harvard Medical School, recommends choosing an omega-3 supplement that contains more EPA (eicosapentaenoic acid) than DHA (docosahexaenoic acid).
Try: Consult with your physician about finding the best omega-3 supplement for your specific needs.
What Foods Should Be Avoided with ADHD?
High-Sugar Foods and Snacks
While some studies have found no correlation between refined sugar and increased hyperactivity in children with ADHD; other studies on nutrition suggest that some kids with ADHD are “turned on” by copious amounts of sweet stuff. A study conducted by the University of South Carolina concluded that the more sugar hyperactive children consumed, the more destructive and restless they became, and a study conducted at Yale University suggests that high-sugar diets increase inattention in some kids. 8,9
Some common items to avoid include fruit “drinks” or “cocktails,” both of which are higher in sugar than 100% fruit juice. Read food labels carefully, looking for the following ingredients (code words for sugar): high-fructose corn sweetener, dehydrated cane juice; dextrin; dextrose; maltodextrin; sucrose; molasses; and malt syrup.
Artificial Dyes and Preservatives
Studies published in The Lancet, Pediatrics, and The Journal of Pediatrics suggest that some children with ADHD are adversely affected by food additives.10, 11, 12 Another study in The Lancet indicates that artificial food coloring and flavors, as well as the preservative sodium benzoate, make some kids without ADHD hyperactive.13
Avoid colorful cereals, like Fruit Loops and Lucky Charms. Cheerios are better, and lower in sugar. Substitute 100% fruit juice for soft drinks and fruit punches, most of which are artificially colored and flavored.
1Gasmi, A., Nasreen, A., Menzel, A., Gasmi, Benahmed, A., Pivina, L., Noor, S., Peana, M., Chirumbolo, S., Bjørklund, G. (2022). Neurotransmitters Regulation and Food Intake: The Role of Dietary Sources in Neurotransmission. Molecules.
doi: 10.3390/molecules28010210
2Akhondzadeh, S., Mohammadi, M.R., Khademi, M. (2004). Zinc Sulfate as an Adjunct to Methylphenidate for the Treatment of Attention Deficit Hyperactivity Disorder in Children: A Double Blind and Randomized Trial [ISRCTN64132371]. BMC Psychiatry.doi: 10.1186/1471-244X-4-9
3Konofal, Eric, Michel Lecendreux, Isabelle Arnulf, and Marie-Christine Mouren. “Iron Deficiency in Children With Attention-Deficit/Hyperactivity Disorder.” Archives of Pediatrics & Adolescent Medicine, vol. 158, no. 12, 2004, pp. 1113. doi: 10.1001/archpedi.158.12.1113
4Baza, Farida El, et al. (2016). Magnesium Supplementation in Children with Attention Deficit Hyperactivity Disorder. Egyptian Journal of Medical Human Genetics.vol. 17, no. 1, Jan. 2016, pp. 63–70., https://doi.org/10.1016/j.ejmhg.2015.05.008
5Field, D.T., Cracknell, R.O., Eastwood, J.R., Scarfe, P., Williams, C.M., Zheng, Y., Tavassoli, T. (2022) High-dose Vitamin B6 Supplementation Reduces Anxiety and Strengthens Visual Surround Suppression. Hum Psychopharmacol.Nov;37(6):e2852. doi: 10.1002/hup.2852
6 Johnson, M., S. Ostlund, G. Fransson, B. Kadesjo, and C. Gillberg. (2009). Omega-3/Omega-6 Fatty Acids for Attention Deficit Hyperactivity Disorder: A Randomized Placebo-Controlled Trial in Children and Adolescents. Journal of Attention Disorders, vol. 12, no. 5, pp. 394-401. doi: 10.1177/1087054708316261
7 Young, Genevieve, and Julie Conquer. Omega-3 Fatty Acids and Neuropsychiatric Disorders. (2005). Reproduction Nutrition Development, vol. 45, no. 1, pp. 1–28., doi:10.1051/rnd:2005001.
8 Prinz, Robert, et al. (1980). Dietary Correlates of Hyperactive Behavior in Children. Journal of Consulting and Clinical Psychology, vol. 48, no. 6, 1980, pp. 760–769.
9 Jones, T. W., et al. (1995).Enhanced Adrenomedullary Response and Increased Susceptibility to Neuroglycopenia: Mechanisms Underlying the Adverse Effects of Sugar Ingestion in Healthy Children.” The Journal of Pediatrics, vol. 126, no. 2, 1995, pp. 171–177.
10 Mccann, Donna, et al. (2007). Food Additives and Hyperactive Behaviour in 3-Year-Old and 8/9-Year-Old Children in the Community: A Randomised, Double-Blinded, Placebo-Controlled Trial. The Lancet, vol. 370, no. 9598, 2007, pp. 1560–1567., doi:10.1016/s0140-6736(07)61306-3.
11 Kaplan, Bonnie J., Jane Mcnicol, Richard A. Conte, and H. K. Moghadam. (1989). Overall Nutrient Intake of Preschool Hyperactive and Normal Boys. Pediatrics, vol. 17, no. 2, 1989, pp. 127-32. doi: 10.1037//0022-006x.48.6.760.
12 Rowe, Katherine S., and Kenneth J. Rowe. (1994). Synthetic Food Coloring and Behavior: A Dose Response Effect in a Double-Blind, Placebo-Controlled, Repeated-Measures Study. The Journal of Pediatrics, vol. 125, no. 5, 1994, pp. 691-98. doi: 10.1016/s0022-3476(95)70541-4.
13 Mccann, Donna, et al. (2007). Food Additives and Hyperactive Behaviour in 3-Year-Old and 8/9-Year-Old Children in the Community: A Randomised, Double-Blinded, Placebo-Controlled Trial. The Lancet, vol. 370, no. 9598, pp. 1560–1567., doi:10.1016/s0140-6736(07)61306-3.
