ADHD and diet

ADHD & Diet

The impact of diet on adhd

A holistic approach to managing ADHD involves recognizing the influence of sleep, exercise, and diet on symptom management. Adequate sleep is essential for us ADHD’ers, as sleep deprivation can worsen inattention, hyperactivity, and impulsivity. Incorporating regular exercise and maintaining a balanced diet can further enhance focus, mood, and cognitive function. 😊

diet sleep and exercise help ADHD

Sugar & ADHD symptoms

Excessive sugar intake and rapid spikes in blood sugar levels can have a detrimental impact on ADHD symptoms. Rapid increases in blood glucose levels are usually followed by a subsequent crash. These fluctuations can result in worsened inattention, irritability, and impulsivity. Additionally, sugar may also disrupt the balance of neurotransmitters, so we might end up craving even more sugar after the crash, thus contributing to this vicious cycle. ☠️ 

Food allergies & Sensitivities

Food allergies typically involve a severe immune response to specific allergens, which can also lead to symptoms like irritability, restlessness, and difficulty concentrating. Certain foods can also trigger sensitivities in individuals, leading to subtle or delayed reactions. These reactions may include digestive issues, mood swings, and cognitive difficulties, which can mimic or exacerbate ADHD symptoms. In both cases, it’s crucial for ADHD’ers to be aware of their dietary triggers and consider working with healthcare professionals to identify and manage food allergies or sensitivities, as addressing these issues can help improve overall well-being and potentially reduce the severity of ADHD-related symptoms.

food allergies, sensitivities and ADHD

protein rich diet

Studies show that a diet rich in protein can potentially help improve ADHD symptoms. Protein contains amino acids that are important for the production of neurotransmitters like dopamine and norepinephrine, which play a crucial role in regulating attention, mood, and impulse control. By providing a stable source of these neurotransmitters, a protein-rich diet may contribute to better focus and behavior management in those with ADHD.

Omega-3's, zinc, iron

Omega-3 Fatty Acids: especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have been linked to improved cognitive function and may help reduce symptoms of ADHD. These fatty acids play a role in brain development and function, contributing to better focus, attention, and mood regulation.

Zinc: a mineral that plays a role in neurotransmitter function and may help regulate dopamine, a key neurotransmitter associated with ADHD. Adequate zinc intake can support attention.

Iron: deficiency can lead to cognitive impairments and difficulties with attention and concentration. Ensuring an adequate intake of iron is essential, as it helps in the production of hemoglobin and oxygen transport to the brain, which is crucial for cognitive function.

hydration and ADHD

hydration & ADHD

Hydration is essential for optimal brain function and can play a role in managing ADHD symptoms. Dehydration can lead to difficulties with concentration, cognitive function, and mood stability, which are all important factors for individuals with ADHD. When properly hydrated, the brain functions more efficiently, allowing for better focus, attention, and overall cognitive performance.


ADHD coaching can help when it comes to setting up strategies, routines and new habits. 😊 Either that’s drinking more water, taking your vitamins consistently or doing meal prep… Reach out here. 💕

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