Unlocking Focus: Nutrition Strategies for ADHD at Every Age

Written By Alise Gaiser-Edwards

ADHD (Attention-Deficit/Hyperactivity Disorder) is a journey—whether it’s navigating hyperactivity, impulsivity, or challenges with focus, there are ways to empower individuals of all ages to thrive. While medication and behavioral strategies are essential for many, one often-overlooked piece of the puzzle is nutrition. The foods we eat (or don’t eat) can significantly impact brain health, energy levels, and emotional regulation.

As a holistic wellness clinic, we support not just individuals with ADHD but also parents of neurodivergent kiddos looking to create a more balanced and calm home environment. Here, our holistic nutritionist, Lisa, shares her evidence-based tips for supporting brain health through diet and supplementation.

The ADHD Nutrition Toolkit

1. Omega-3 Fatty Acids: The Brain’s Best Friend

Research shows that individuals with ADHD often have lower levels of omega-3 fatty acids, especially EPA and DHA. These essential fats are critical for brain function, helping improve attention, reduce hyperactivity, and support emotional regulation.

  • Sources: Fatty fish like salmon, mackerel, and sardines, fish oil supplements, or algae-based omega-3 supplements for vegetarians.

  • Lisa’s Tip: Start with a loading phase of 3000 mg/day of combined EPA and DHA for one month, then maintain with 1000 mg/day. (Consult a healthcare provider to tailor this to your specific needs.)

  • Liquid or capsule forms of omega-3 fatty acids are best. The gummy and chewable versions have lower amounts of EPA and DHA. Your child would have to take too many of them to reach the recommended dosage (10 gummies!)

2. Zinc for Neurotransmitter Function

Zinc is essential for neurotransmitter activity, and deficiencies can worsen hyperactivity and impulsivity—particularly in children. Supplementation has been shown to reduce these symptoms effectively.

  • Sources: Meat, shellfish, beans, nuts, and seeds. Zinc citrate is Lisa’s preferred supplement form.

  • Lisa’s Tip: Aim for 20–30 mg/day, but avoid exceeding recommended levels to prevent toxicity.

3. Iron: Optimizing Attention and Behavior

Low ferritin levels (a measure of iron storage) are linked to more severe ADHD symptoms. Boosting iron levels can improve attention and mood regulation.

  • Sources: Red meat, poultry, spinach, fortified cereals, and iron supplements.

  • Lisa’s Tip: Iron absorption is key. Pair iron-rich foods with vitamin C (think strawberries or a squeeze of lemon juice) and consider digestive enzymes or colostrum supplements to enhance absorption. If possible, prioritize dietary sources over supplements to avoid gut-related side effects.

4. Magnesium: Calm and Focused Minds

Magnesium supports relaxation, brain function, and emotional regulation—all essential for managing ADHD symptoms. Deficiencies are linked to irritability, hyperactivity, and poor focus.

  • Sources: Leafy greens, nuts, seeds, whole grains, dark chocolate, or magnesium supplements.

  • Lisa’s Tip: Magnesium glycinate is a great place to start (400–800 mg/day). For those seeking extra brain support, magnesium threonate crosses the blood-brain barrier most effectively.

5. Skip the Artificial Additives

Artificial food dyes (like Red 40 or Yellow 5) and preservatives (like sodium benzoate) can worsen hyperactivity in sensitive individuals. Reducing processed sugars can also help stabilize energy and mood.

  • Actionable Steps: Avoid processed snacks and opt for whole, unprocessed foods.

  • Lisa’s Tip: This is one of the quickest and most effective ways to reduce hyperactivity and behavioral triggers.

Bonus Tips for ADHD Nutrition Success

Adopt a Mediterranean-Style Diet

Rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, this diet supports overall brain health and emotional regulation. For some, removing gluten-containing grains can offer additional benefits.

Stabilize Blood Sugar

Fluctuating blood sugar levels can worsen executive dysfunction. Focus on balanced meals with protein, healthy fats, and fiber to keep energy steady throughout the day.

Explore Saffron and Phosphatidylserine

Emerging research suggests saffron may help improve mood and focus in children with ADHD, while phosphatidylserine supports memory and attention. Both are worth discussing with a healthcare provider.

How We Support You at The Wellness Clinic

Navigating ADHD can feel overwhelming, but you don’t have to do it alone. Whether you’re managing your own symptoms or supporting a neurodivergent child, Lisa’s personalized approach to nutrition provides practical, actionable strategies to help you thrive.

  • Book a Consultation with Lisa: Let’s create a customized plan tailored to your unique needs. From optimizing supplements to planning family-friendly ADHD-friendly meals, Lisa will guide you every step of the way.

  • Stay Connected: Follow us for more tips and recipes to support focus, energy, and overall wellness.

Let’s Thrive Together

Call 204-717-7400 or visit online patient portal to schedule your consultation!

Alise Gaiser-Edwards
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