Nutrition for the ADHD Brain

I put the following information together for a college student that I coach, who had asked me for my assistance and advice regarding his nutrition. As a nurse and a mother who raised an ADHD son, I have spent numerous hours on researching and learning about ADHD specific nutrition, and working with Ryan over his twenty four years on how to get the best and most bang for everything that is put into his body. . Although I am not a Registered Dietitian, as a Registered Nurse, I am able to offer education as well as an educated opinion. I do not offer advice on specific diets, but if asked I will again offer my advice through my nursing lens. I also do not recommend specific amounts or servings of food, or IU’s or mcgs, or mgs of any supplement, vitamin or mineral. Please be aware that this is just an overview and snapshot of nutrition for the ADHD brain, and have kept it as simple as possible. . As you know, there are hundreds of books on nutrition which include scientific background. I have kept it as simple as possible.

Nutrition is just one piece of the 4 most important things an ADHDer can do to help their brain operate at its best. The other 3 are sleep, exercise and medication/supplements. Future blogs will address those 3.

Focus on:

Veges
Fruits
Good sources of protein:  (Having some source or protein in every meal and snack can help with ADHD symptoms. Protein takes longer to metabolize and will keep your blood sugar more stable.) 
 eggs
        Lean meats
        Yogurt
        Cheese
        Nuts
        Legumes:  lentils, beans, peas
        Peanut butter (no added sugar and also a good source of healthy fat)
Healthy fats:  
        Fatty fish which is high in omega -3 fatty acids  (Salmon, anchovies,herring, mackerel, black cod, sardines, bluefin tuna, whitefish, striped bass)
        Avocados
        Nuts

Complex carbohydrates: Carbohydrates are what the brain gets its initial energy from. Complex carbs will take longer to process metabolically and keep your blood sugar more stable.
legumes: lentils, beans, peas (also high in protein)
Quinoa (also high in protein)
Brown rice
Oatmeal
Whole grains: whole grain pasta and breads

Foods that have good sources of:

Vitamin B’s: leafy greens, broccoli, chickpeas
Zinc, iron and magnesium: poultry, seafood, meat, nuts and soy

Supplements to consider: Even in a perfectly balanced diet, people with ADHD could use evtra help!
DHA
Omega 3 fatty acids
B complex

A word on Vitamin C: Yes you can take it, but make sure it is taken either 1 hour before or 1 hour after you take your ADHD meds. Vitamin C reduces the effectiveness of ADHD meds if taken close to a meal.

Foods to avoid:
Refined foods
Simple carbs: sweet snacks, anything with added sugar, sweet cereals,
Fried foods
Salty foods
Sodas
Energy drinks
Fruit juices with added sugar
Processed foods: ie: American cheese and most deli meats
****Food additives like food coloring and preservatives. There is no empirical data that proves that these cause issues, but there is plenty of anecdotal evidence that it does. ******

A word on drugs and alcohol – including marijuana: Anything that alters brain chemistry is not a friend to your ADHD brain.

Bottom line : Having a well rounded healthy diet is essential for the ADHD brain to be at its best. Plan ahead as much as possible. If you can make and bring food with you when you are attending school. especially snacks, you can make the most of your nutrition and give you and your brain a gift of stability and happiness. It will take the “What am I going to eat? I’m starving, so I’m just going to eat whatever I can find,” situation and then eating anything, just to get something into your stomach just isn’t great for you physically, mentally or emotionally. Be prepared and proactive. Your brain will thank you!

“The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.”
– Mark Twain