How Do Diet and Nutrition Affect ADHD (Attention-Deficit Hyperactivity Disorder) Symptoms?

ADHD (attention-deficit hyperactivity disorder) causes someone to have difficulty with attention and impulsivity. People are more at risk of developing ADHD if they were born prematurely, had a low birth rate, or have family members who also have ADHD.

Nutrition plays an important role in ADHD — both in helping with symptoms and managing side effects of ADHD treatment. Read on to learn more about how diet and nutrition affect ADHD. 

Why is good nutrition important for people at risk of developing ADHD?

Good nutrition is important for everyone. But it may be especially important for people at risk of developing ADHD. New studies are looking at the relationship between diet and ADHD. Early research shows that people who eat less fruit, vegetables, fatty fish, and grains and eat more fast-food, candy, and soft drinks are more likely to have ADHD. 

Until more research is available, it’s a good idea to stick to a diet high in fresh fruits and vegetables and low in processed foods. 

Can diet affect ADHD symptoms?

There are many studies looking at whether diet can affect ADHD symptoms. Here’s what we know so far.

Sugar

Studies investigating sugar’s effect on behavior have mixed results. Right now there’s no evidence to suggest that sugar increases ADHD symptoms. So there’s no reason to remove it completely from your diet. 

Caffeine

People with ADHD take stimulants to help manage their inattention and impulsivity. Since caffeine is also a stimulant, it can actually be helpful for impulsivity and hyperactivity. There’s no reason to remove caffeine from your diet if you have ADHD. In fact, it might help. But we don’t know the long-term effects of caffeine on kids' health or growth. Healthcare providers recommend that all kids avoid caffeine.

Artificial colors and preservatives

The effects of artificial food colors (AFCs) on children’s health have been studied for decades. Studies found small but statistically significant negative effects on children’s behavior. 

The FDA has placed warnings on specific artificial colors because they may increase hyperactivity in children, including those without ADHD. Avoid the following artificial colors: 

• Sunset yellow FCF (E110)

• Quinoline yellow (E104)

• Carmoisine (E122)

• Allura Red (E129)

• Tartrazine (E102)

• Ponceau (E124)

Can supplements help ADHD symptoms?

Studies show that 64% of children with ADHD use complementary treatment for their symptoms. Here’s what the research shows about supplements, vitamins, and minerals for ADHD symptoms.

Omega-3 fatty acids

Omega-3 fatty acids are anti-inflammatory and have a positive effect on serotonin and dopamine release. It’s not clear if omega-3 fatty acids help ADHD symptoms. Some studies have shown a positive effect. Others show no effect.  

Melatonin

Melatonin helps regulate the circadian rhythm and is used to treat sleep disorders. It has not been shown to improve ADHD symptoms but it does help people sleep. 

Carnitine

Carnitine is a supplement that is used to help increase energy. There’s no evidence that it helps ADHD symptoms.

Iron

There are small studies showing increased ADHD symptoms in people with low iron levels. Right now healthcare providers don’t recommend iron supplements to treat ADHD symptoms. But that might change in the future.

Zinc

Low zinc levels have been shown to decrease neuropsychological performance. But just like iron, this has not yet been connected to ADHD specifically. Also, it’s rare to see zinc deficiency in the U.S. since it is added to many foods. 

Zinc supplements are not recommended for ADHD symptoms in areas like the U.S. where zinc deficiency is rare. 

Magnesium

Magnesium is a popular supplement. But so far there is no evidence that it improves ADHD symptoms.

Ginkgo biloba

Ginkgo biloba is a natural supplement used to help with memory and cognitive function. There  is no evidence that it improves ADHD symptoms. Gingko biloba has several side effects and is not recommended for children. 

How does ADHD medication affect appetite? 

Stimulants are the first-choice treatment for ADHD. But a common and well-studied side effect of these medicines is decreased appetite. 

Stimulants increase the amount of dopamine in the brain. This helps with concentration but also makes someone feel full, so they don't feel like eating. This can lead to unintentional weight loss. In kids, appetite suppression can cause poor growth, which can cause other medical problems.

If your child is taking stimulant medication, pay extra attention to their diet and nutrition. Some things you can do if your child has decreased appetite while taking a stimulant medication are:

• Try a lower dose. Talk to your child’s healthcare provider about switching to a lower dose of stimulant medication. Sometimes, this will bring back your child’s appetite and still improve ADHD symptoms. 

• Give stimulants with meals. Many children take their stimulants in the morning before school. Try giving it during or after a meal instead so your child is more hungry at mealtime.

• Consider stimulant holidays. It’s OK to take breaks from stimulants like on holidays, weekends, and summer breaks. Short breaks can help bring back your child’s appetite.

• Encourage healthy, high-calorie foods. Kids don’t want to eat if they’re not hungry. Maximize the value of every bite by using healthy, high-calorie foods like avocados, nut butters, full-fat yogurts, and whole milk.  

• Set times for meals and snacks. Instead of relying on your child to let you know they’re hungry, set meal times. Regular meal and snack times will help you keep track of how much your child is eating. 

• Work with your child’s healthcare provider. Make sure your child has regular follow-up visits to track their growth. If your child isn’t growing well, they might need nutritional supplements. 

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Written by:

Meredith Grace Merkley, DO, FAAP

Dr. Merkley is a licensed, board-certified pediatrician who has over a decade of experience working in community health. She is currently a National Health Services Corp scholar, and is serving as the medical director of a school-based health clinic at a federally funded health center.

Edited by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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