Why has ADHD become more commonly diagnosed?
There is evidence that diagnosis has significantly improved over the last 10-20 years. Still, many patients and parents ask:
“Is there anything I can do to improve my/my child’s ADHD symptoms in addition to medication?”
The answer is yes! While medication is the first line of treatment for ADHD, lifestyle and dietary changes can also have a substantial impact on behavior and brain health.
Certain nutrients are known to play a role in brain imbalances linked to conditions like Alzheimer’s, anxiety, depression, ADHD, and autism. Incorporating these key nutrients into 1-2 meals a day can be beneficial.
- Magnesium, zinc, iron, and selenium are minerals vital for the synthesis and regulation of neurotransmitters that affect emotions and behavior. A diet rich in whole foods, especially colorful vegetables, can usually meet these mineral needs, but picky eaters might benefit from a multivitamin. Where possible, opt for organic produce, using guides like the Dirty Dozen/Clean Fifteen to prioritize your purchases.
- B-vitamins, particularly B6, are crucial for brain signaling. Foods like fish, garbanzo beans, sunflower seeds, pistachios, poultry, potatoes, and non-citrus fruits (e.g., bananas, prunes) are excellent sources. A well-rounded diet typically provides sufficient B6, so supplementation is usually unnecessary unless there’s long-term prescription drug use.
- Omega-3 fatty acids are well-studied for their role in neurological development and function, which is fitting since the brain is 70% fat! Foods such as avocados, olives, salmon, grass-fed beef, and free-range eggs are great sources of healthy fats. However, Omega-3s can be harder to get through diet alone, especially for children, so a supplement might be needed. Be sure to choose a quality brand, as Omega-3 supplements can be contaminated.
- The gut-brain axis highlights the strong connection between gut and brain health. Gut flora imbalances from stress, excess sugar, or antibiotic use can negatively affect brain function. Fermented foods like kombucha, raw sauerkraut, and yogurt support healthy gut bacteria, but a probiotic supplement may be helpful in some cases.
- Heavy metal exposure has been linked to lower IQ, impaired cognitive development, and neurological issues. If exposure to metals like mercury, lead, cadmium, or arsenic is suspected, testing may be beneficial.
In summary, a diet that supports brain health should be based on whole foods and rich in antioxidants from colorful plant foods. Aim to minimize toxin exposure from additives, pesticides, trans fats (hydrogenated oils), and preservatives. Consider evaluating for deficiencies in magnesium, B6, zinc, tyrosine, selenium, and iron. Discuss with your provider whether a probiotic is right for you if you have signs of gut imbalance. If these changes aren’t enough to improve mood and focus, food and chemical sensitivity testing could provide a more personalized dietary approach.