ADHD and Nutrition: How What You Eat Affects Your Brain

Weltrio Minute: Week of 2/26/2025

ADHD and Nutrition: How What You Eat Affects Your Brain

Attention-Deficit/Hyperactivity Disorder (ADHD) is often seen as a condition that only affects attention and behavior, but it is much more than that. The brain needs the right nutrients to function properly, and for people with ADHD, food choices can make a big difference. Just like putting the right fuel in a car helps it run smoothly, eating the right food can help the brain focus, manage emotions, and stay energized.

The ADHD Brain and Nutrients

The brain of someone with ADHD works a little differently, often struggling with focus, impulse control, and sometimes emotional regulation. This is partly because of differences in neurotransmitters like dopamine and norepinephrine, which help with attention and mood. Proper nutrition can support these chemicals and improve brain function.

Protein for Focus

Protein-rich foods like eggs, chicken, beans, and nuts provide amino acids, which the brain uses to make neurotransmitters. For example, a child with ADHD who eats a breakfast of eggs and whole-wheat toast may have better focus than a child who eats sugary cereal. The protein helps stabilize blood sugar levels, which prevents energy crashes that lead to hyperactivity and irritability.

Healthy Fats for Brain Function

The brain is nearly 60% fat, so eating healthy fats is crucial. Omega-3 fatty acids, found in fish (like salmon and tuna), flaxseeds, and walnuts, help improve attention and reduce impulsivity. A study found that children with ADHD who took omega-3 supplements showed improved focus and reduced symptoms. Instead of giving a child chips as a snack, offering walnuts or avocado toast can make a big difference.

Complex Carbohydrates for Energy Stability

Unlike sugary snacks that lead to energy spikes and crashes, complex carbohydrates (like whole grains, fruits, and vegetables) release energy slowly. This helps prevent the blood sugar rollercoaster that can cause mood swings and difficulty focusing. A child who eats oatmeal and berries in the morning may find it easier to stay focused in class compared to one who has a donut.

Iron, Zinc, and Magnesium for Attention and Calmness

Minerals like iron, zinc, and magnesium play an important role in brain health. Iron helps produce dopamine, which supports focus. Many kids with ADHD have lower iron levels, which may contribute to their symptoms. Foods rich in iron include lean meats, spinach, and fortified cereals. Zinc, found in pumpkin seeds and beef, helps regulate dopamine. Magnesium, found in nuts and dark chocolate, helps with relaxation and sleep.

Foods That May Worsen ADHD Symptoms

Just as some foods help, others can make ADHD symptoms worse.

Sugar and Artificial Additives

While sugar does not cause ADHD, it can make symptoms worse by increasing hyperactivity. Artificial colors and preservatives, often found in candy, soda, and processed snacks, have been linked to increased ADHD symptoms in some children.

Processed Foods and Fast Food

Highly processed foods, which often contain unhealthy fats, artificial flavors, and preservatives, can negatively impact brain function. Choosing whole, natural foods over fast food can support better focus and mood stability.

Real-Life Example: A Parent’s Journey with ADHD and Nutrition

Emily, a mother of a 7-year-old boy named Jake, struggled to understand why her son had so much trouble sitting still and paying attention in school. She noticed that after eating sugary cereal and juice for breakfast, Jake became restless and had difficulty following instructions. After learning about nutrition’s impact on ADHD, she made small changes—replacing the sugary cereal with eggs and whole-grain toast and swapping out juice for water. Within a few weeks, Jake’s teachers noticed improvements in his ability to focus and follow directions. Emily also added omega-3 supplements, which seemed to help him stay calm during the day.

Conclusion

ADHD is complex, but diet plays a powerful role in managing symptoms. By providing the brain with the right nutrients and avoiding foods that can worsen symptoms, individuals with ADHD can improve focus, behavior, and overall well-being. Small changes in daily meals can make a big difference in supporting brain health.

Weltrio Win: A Mother’s Discovery About ADHD and Nutrition

When Sarah’s son, Ethan, was diagnosed with ADHD, she felt overwhelmed by the challenges ahead. His teachers complained about his inability to focus, and Sarah often received calls about his impulsive behavior. While in her quarterly wellness objective planning with Weltrio, she was determined to find additional information to assist her in helping her son without immediately resorting to medication. Monique supplied information that Sarah researched about natural ways to support his brain health. She discovered that nutrition could play a role in managing ADHD symptoms.

Sarah replaced Ethan’s morning sugary cereal with oatmeal and berries. She added more protein to his lunches, like grilled chicken and nuts, and swapped out processed snacks for fruits and vegetables. Within weeks, she noticed a change, certainly not a cure, but it was better. Ethan was more focused at school, and his teachers reported fewer behavioral issues. His energy became more stable throughout the day, and bedtime struggles seemed less challenging.

This small change in diet gave Sarah hope. By understanding how food impacts ADHD, she helped her son thrive both in and out of the classroom.

How Weltrio Can Help Employers Support Employees with Health Insurance

Navigating healthcare is complex, especially for employees managing conditions like ADHD, autism, and anxiety in their children. Employers who provide health insurance plans can support their workforce by offering resources that help families make informed healthcare decisions.

Weltrio helps employers integrate comprehensive healthcare support into their insurance plans. By providing access to nutritional counseling, behavioral therapy, and strategic resources, employers can ensure that working parents have the tools to manage their children’s health effectively.

For example, a working parent whose child has ADHD may struggle to find a provider covered by their insurance. With Weltrio’s assistance, they can connect with specialists who offer personalized treatment plans, including nutritional guidance. This reduces stress for employees, leading to better productivity, improved job satisfaction, and lower absenteeism.

By supporting employees with the right healthcare resources, employers can create a healthier, more engaged workforce while ensuring that families receive the care they need.

 References:

 Attia, P. (2025, January 6). #330 – Autism, ADHD, and anxiety: Understanding the rise in autism and a multidisciplinary approach to diagnosis and treatment of each condition in children | Trenna Sutcliffe, M.D. Peter Attia. https://peterattiamd.com/trennasutcliffe/