Nutrition & ADHD: An Overview

What is ADHD? A Quick, Easy Guide

ADHD (Attention-Deficit/Hyperactivity Disorder) is a condition that affects both children and adults, making it tough to focus, stay organized, and control impulses. People with ADHD might feel easily distracted, forgetful, or have trouble finishing tasks. Hyperactive symptoms could show up as restlessness, fidgeting, or even nonstop talking. Impulsivity might lead to blurting out answers or making snap decisions without thinking about the consequences. ADHD often starts in childhood, but symptoms can stick around in adulthood, impacting work, school, and relationships.

Signs of ADHD

Inattention:

- Trouble focusing on tasks or details

- Easily distracted by things around them or random thoughts

- Forgetting to finish tasks or follow instructions

- Struggling to stay organized

- Frequently losing things like keys or a phone

- Forgetfulness in daily routines

Hyperactivity:

- Fidgeting or squirming in seats

- Difficulty staying seated when needed

- Feeling restless, always on the move

- Talking a lot, sometimes too much

- Running or climbing when it’s not appropriate

Impulsivity:

- Interrupting others during conversations

- Difficulty waiting for their turn

- Blurting out answers before the question is finished

- Making quick decisions without thinking of the consequences

Nutrition Tips for ADHD

What you eat can play a role in managing ADHD symptoms! Here’s how to fuel your brain:

- Eat balanced meals with fruits, veggies, whole grains, lean proteins, and healthy fats.

- Get enough protein to support brain function and stabilize energy (think lean meats, fish, eggs, legumes, and nuts).

- Include omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, to improve focus and reduce symptoms.

- Limit added sugars and refined carbs to avoid blood sugar crashes, which can make hyperactivity and impulsivity worse.

- Add magnesium-rich foods like spinach and almonds to help with brain function and reduce irritability.

- Eat iron-rich foods such as lean meats and leafy greens, as low iron can worsen ADHD symptoms.

- Zinc is key for attention and brain function—get it from foods like beef, oysters, and pumpkin seeds.

- Stay hydrated, since dehydration can hurt your concentration and mood.

- Watch out for artificial additives, like food dyes and preservatives, which might worsen symptoms in some people.

Eating well, staying hydrated, and balancing nutrients can make a real difference in managing ADHD!

Supplements to Support ADHD

• EPA/DHA Liquid:

  • Promotes & supports cardiovascular health

  • Support joint and tissue health as well as vascular health.

  • Helps to maintain a healthy blood flow

• Pycnogenol® 50mg

  • Supports capillary and connective tissue function

  • Provide antioxidant protection.

  • Scavenger of free radicals involved in inflammatory processes

  • Supports elasticity and integrity of collagen in joints, capillaries, blood vessels, and skin

• Multivitamin

  • Provides vitamins A, B, C, D and E in highly bioavailable forms

  • Provides vitamins, minerals and other essential nutrients to provide a comprehensive once-daily multivitamin for both men and women

  • Provides antioxidant support as well as promotes cellular and optical health

• Magnesium (glycinate)

  • Supports the metabolism and utilization of carbohydrates, amino acids, and fats for energy

  • Helps activate enzymes for physiological functions including cardiac health

• N-Acetyl-L-Cysteine

  • Supports bronchial and respiratory health and healthy glutathione levels

  • A chemical precursor to glutathione, a powerful antioxidant which protects cells from free radical damage

  • defends against insults from foreign compounds at the cellular level and protects vulnerable neurons from oxidative stress

• Gluten/Dairy Digest

  • Contains a blend of digestive enzymes targeting gluten and dairy digestion

• Vitamin K2 & D3

  • Can help promote the normal process of bone building and support cardiovascular function

• Vital-Plex Probiotic

  • Bifidobacterium lactis blended with Lactobacillus acidophilus, L. rhamnosus, and B. bifidum.

  • B. lactis is an important colonizing microorganism that produces large amounts of formate which favors beneficial microbiota

  • Has profound effects on the immune system enhancing white blood cell activities as well as increasing numbers of total, helper, and activated T cells

  • Produce butyrate, acetate, lactate, and formate, lowering the pH of intestinal contents and inhibiting the growth of undesirable bacteria and yeast

  • Produce B vitamins and enhance nutrient and mineral absorption