ADHD in Kids: The Link Between Diet and Symptom Management

It's a typical weekday morning and you're rushing to get your child ready for school. As you usher them out the door, you hand them a breakfast bar and a juice box, hoping they'll have enough energy to focus throughout the day. By mid-morning, you get a call from the school — your child is having trouble sitting still and concentrating.

If this scenario sounds familiar, you might wonder: Could your child’s diet influence their ADHD symptoms?

How Diet Impacts Behavior in Kids

Parents of children with ADHD often look for ways to manage symptoms and support their child's focus and behavior. While medication and behavioral therapy are common approaches, diet can also play a significant role.

What you feed your body directly affects how your brain operates. Diet and nutrition affect cognition, attention, sleep and mood. The same holds true for youngsters with ADHD, but in a slightly different way.

"Children who have symptoms of ADHD are affected differently by diet," says Eileen A. Dolan, M.D., a specialist in developmental-behavioral pediatrics. "For example, some children with ADHD are more sensitive to sugary foods compared to children without ADHD."

Here’s how it works: When we eat, our bodies break down food into nutrients that fuel everything we do. Nutrients like protein and complex carbohydrates provide a steady supply of energy, helping to maintain focus and mood. On the flip side, processed foods and sugar can cause spikes and crashes in blood sugar levels, leading to fluctuations in energy and behavior.

That’s why understanding how specific foods affect your child's behavior is so important. As in the example above, certain foods could trigger hyperactivity or make it harder for your child to concentrate.

Diet and ADHD Symptoms

We know that diet impacts behavior in general, but research and clinical experience also suggest that what a child eats and drinks can impact their ADHD symptoms. Here’s what the science shows as it relates to ADHD:

Omega-3 Fatty Acids and ADHD

Omega-3 fatty acids, found in fatty fish such as salmon and in certain supplements, may support brain health and help manage ADHD symptoms, research shows. While this is promising, other studies showed conflicting results, so more evidence is needed.

"Some studies indeed suggest that consuming omega-3s is beneficial for ADHD symptoms," says Dr. Dolan. "But it's always best to get these nutrients through diet, rather than supplements, whenever possible."

Protein, Complex Carbohydrates and ADHD

Research shows that protein helps increase the production of neurotransmitters (like dopamine) which are essential for maintaining attention and focus.

"Protein-rich foods, such as lean meats, fish, and eggs, can help stabilize blood sugar levels," Dr. Dolan notes. "A protein-rich meal can support your child throughout the day."

Along the same lines, complex carbohydrates, such as whole grains, are also beneficial. Unlike simple carbs found in sugary snacks and white bread, whole grains provide a steady release of energy.

What’s an ideal way to get a healthy mix of the two? Give your child a balanced breakfast that includes both protein and complex carbs. This will promote better cognitive performance and behavior throughout the day.

Hydration and ADHD

Staying hydrated is a must-do if you want your child to maintain focus and attention. Even mild dehydration can lead to reduced cognitive function and increased irritability. Encouraging your child to drink enough water throughout the day can help support better behavior and concentration.

Artificial Food Additives and ADHD

While research is conflicting, a 2021 study found that synthetic food dyes can cause hyperactivity and other neurobehavioral disorders in some children. It suggested that federal safe consumption guidelines may not safeguard children's behavioral health. More conclusive evidence is needed, so it’s wise to talk to your child’s doctor if you have concerns.

Sugar, Processed Foods and ADHD

Sugar does not cause ADHD, but high consumption of sugary and processed foods can lead to rapid spikes and drops in blood sugar levels, which can affect mood and energy levels. Research is also conflicting on this topic, but some studies show a correlation between diets high in refined sugar and higher levels of hyperactivity and attention deficiency.

What Parents Can Do

One way or another, diet does impact ADHD symptoms in kids. As a parent, you have a say in what your child eats and drinks throughout the day. Take these steps to ensure their diet isn’t worsening their ADHD symptoms:

• Take note of what your child is eating and any behavior changes: Keep a food diary to identify patterns and potential triggers.
• Provide fresh, nutrient-dense foods: Include plenty of fruits, vegetables, and protein-rich options in their diet.
• Ensure your child stays hydrated: Encourage them to keep a water bottle on hand and drink water throughout the day.
• Include omega-3 fatty acids: Incorporate foods like fatty fish into their diet or consider supplements if recommended by a doctor.
• Consult with your child’s doctor before starting any elimination diet: It's important to ensure that nutritional needs are met and to monitor the effects closely.
• Embrace a team approach: Work closely with your child's doctor and communicate with teachers and caregivers to create a consistent support system.

Managing ADHD symptoms through diet is not a one-size-fits-all solution and requires a team effort. "It's important to have a discussion with your child’s pediatrician," advises Dr. Dolan. "Many children tend to be picky eaters, and we want to ensure they're getting enough nutrients to thrive."

Working with health care professionals can help you set clear goals and monitor your child’s progress. They’ll partner with you to pinpoint healthy goals, such as improvements in certain behaviors, and help you track what's happening.

Communication with your child’s teachers and other caregivers is also crucial. Everyone needs to be on the same page.

"Make sure everyone who cares for your child is working towards the same goal," Dr. Dolan emphasizes. “Ensuring that your child is eating properly both at home and at school can make all the difference.”

Next Steps & Resources

• Meet our source: Eileen A. Dolan, M.D.
• To make an appointment with Dr. Dolan or a doctor near you, call 800-822-8905 or visit our website.
• Learn more about our developmental and behavioral pediatric services.

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.