ADHD in Children: Can Nutrition and Diet Make a Difference?

Attention-Deficit Hyperactivity Disorder (ADHD) is one of the most common neurodevelopmental conditions affecting about 5% of children worldwide ^[5], and while certain medications, parental management training, and behavioral therapy are great and common standard treatments, their effectiveness against ADHD is still inconclusive ^[3]. This led the topic of nutrition into the equation. Let’s see what studies say…

Does Diet Play a Role in a Child’s ADHD Symptoms?

Nutrition is important for brain development and functioning in children, and Attention-deficit hyperactivity disorder (ADHD) has been related to nutrient deficiencies and unhealthy diets. Studies show that various lifestyle factors, like diet and nutrition, are involved in the pathophysiology and management of ADHD ^[3]. This study also found that nutritional deficiencies may contribute to the severity of symptoms in mental health conditions such as Autism Spectrum Disorder (ASD), ADHD, depression, and schizophrenia.

Without proper nutrition, many children will suffer nutritional deficiencies, and this can further lead to a plethora of health problems if not addressed. A child's quality of nutrition is important for development and should be the priority, so it is essential to always consult with a pediatrician who specialises in ADHD about such a child's diet. 

How Do Dietary Patterns Affect ADHD?

Instead of looking at just one vitamin or supplement, researchers have gone further to study overall diet quality, and the results are eye-opening.

Studies have shown that a “healthy” dietary pattern, such as a diet high in vegetables, fruits, seafood, polyunsaturated fatty acids, vitamins, iron, magnesium, zinc and phytochemicals, was associated with a significant decrease in the risk of ADHD ^{[1] [2]}, while the “Western” dietary pattern such as large amounts of confectionery, red meat, refined grains, processed meats, fried potatoes, crisps, soft drinks, animal and hydrogenated fats and Junk food dietary pattern from foods like chocolate, biscuits, chocolate bars, cakes/buns, pizza, sweets, crisps and fizzy drinks were associated with an increase in the risk of ADHD. 

So, parents should think less about fast food and more about the big picture. Children should be offered balanced family meals with colorful veggies, whole grains, lean proteins, and healthy fats to enrich the brain with the building blocks that it needs. Junk foods or snacks can be swapped for whole food options like fruits with nut butters each day, and this can be done gradually instead of changing everything at once. 

Do Nutrients Play a Role in ADHD Management or Symptoms? 

When kids don’t consume enough of certain vitamins and minerals, it can sometimes show up in their behavior, focus, or energy. Researchers have looked closely at nutrients like vitamins, zinc, iron, and magnesium to see if they play a role in ADHD symptoms. And it has been found that they are required for normal brain development as micronutrient deficiencies may contribute to dysfunction of the prefrontal cortex and other brain regions that play a role in the pathophysiology of ADHD ^{[3] [2]}. 

Children with a deficiency in these nutrients are at an increased risk of ADHD, while a steady supply of these nutrients has been shown to improve the symptoms. Deficiencies in vitamins, minerals, or fatty acids may play a role in how symptoms show up in children, and supporting brain health through balanced nutrition could make daily life a little smoother.

Meals that naturally include these nutrients should be offered to children, such as eggs and fortified milk for vitamins, lean meats and beans for iron, nuts and seeds for zinc, and leafy greens or whole grains for magnesium. Parents shouldn’t be quick to offer children these nutrients in the form of supplements, especially when they aren't prescribed. Instead, a pediatrician should check a child’s nutrient levels if there is suspicion of a deficiency. 

Do Certain Foods Trigger ADHD Symptoms in Children?

Sometime in 2011, a randomized controlled study involving 100 children between the ages of 4 and 8 years was conducted to assess whether certain foods might influence ADHD-like behaviours. In this study, children followed a strict elimination diet for five weeks, removing common foods. The results were striking as there was a 40% reduction in ADHD symptoms in the diet group, and when the eliminated foods were reintroduced, symptoms returned in a few cases. This suggests that, for some children, specific foods may trigger ADHD-like behaviors ^[4]. 

If there is suspicion that certain foods might be exacerbating a child's symptoms, parents should never embark on an elimination diet alone. It's best to work with a pediatrician who understands ADHD and elimination diets, and together, both can identify potential triggers while keeping the child's nutrition balanced.

A Word from Mindsmaking

While nutrition is not a cure for ADHD, research has shown that it can play a meaningful supporting role in managing the symptoms. Offering children a balanced diet rich in whole foods may reduce the risk and support brain health, while specific nutrients like vitamins, iron, zinc, and magnesium could help deficient children. For some children, cutting back on western diets and junk food, or even trying a carefully guided elimination diet, may uncover certain hidden food sensitivities that affect behavior. 

Please note that this article is based on current research. However, it is essential to consult your healthcare provider for personalized medical advice tailored to your unique situation.