Nutritional Deficiencies Commonly Found in People with ADHD

Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that affects focus, impulse control, and emotional regulation. While ADHD is often managed with therapy and medication, research suggests that nutrition plays a critical role in symptom management. Several studies have identified key nutritional deficiencies in individuals with ADHD, which may contribute to inattention, hyperactivity, and mood instability. Addressing these deficiencies through diet and supplementation can support brain function and overall well-being.

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are crucial for brain function and neurotransmitter activity. Research indicates that individuals with ADHD tend to have lower levels of omega-3s, which are associated with cognitive impairments and emotional dysregulation (Chang et al., 2018). A meta-analysis found that omega-3 supplementation significantly improved ADHD symptoms, particularly inattention and hyperactivity (Coates et al., 2021).

How to Boost Omega-3 Levels:

    •    Eat more fatty fish like salmon, sardines, and mackerel.

    •    Incorporate flaxseeds, chia seeds, and walnuts into your diet.

    •    Consider a high-quality fish oil or algae-based supplement.

Magnesium

Magnesium is essential for neurotransmitter balance, relaxation, and sleep regulation. Studies suggest that children with ADHD often have lower magnesium levels, which can contribute to increased hyperactivity, impulsivity, and anxiety (Starobrat-Hermelin & Kozielec, 1997). Magnesium supplementation has been found to reduce hyperactivity and improve emotional stability in individuals with ADHD (Kozielec & Starobrat-Hermelin, 1997).

Sources of Magnesium:

    •    Dark leafy greens (spinach, kale)

    •    Nuts and seeds (almonds, cashews, pumpkin seeds)

    •    Whole grains (quinoa, brown rice)

    •    Avocados and bananas

Zinc

Zinc plays a critical role in dopamine regulation, a neurotransmitter associated with attention and motivation. Research has shown that children with ADHD tend to have lower zinc levels, and supplementation has been linked to improvements in impulsivity and hyperactivity (Arnold et al., 2011). A randomized controlled trial found that zinc supplementation enhanced the effectiveness of ADHD medications (Bilici et al., 2004).

Zinc-Rich Foods:

    •    Shellfish (oysters, shrimp)

    •    Lean meats (chicken, beef)

    •    Nuts and seeds (pumpkin seeds, cashews)

    •    Legumes (chickpeas, lentils)

Iron

Iron is essential for dopamine production, and deficiencies have been linked to ADHD symptoms such as restlessness, inattention, and cognitive impairments. A study found that children with ADHD had significantly lower ferritin (a marker of iron storage) levels compared to neurotypical children (Konofal et al., 2004). Iron supplementation has been shown to improve attention and reduce hyperactivity in children with low iron levels (Juneja et al., 2010).

Iron-Boosting Foods:

    •    Red meat and organ meats (liver)

    •    Spinach and other leafy greens

    •    Lentils and beans

Vitamin B6

Vitamin B6 is essential for neurotransmitter synthesis, including serotonin and dopamine. Deficiencies in B6 can lead to irritability, mood swings, and cognitive difficulties. Research suggests that vitamin B6 supplementation, particularly when combined with magnesium, can improve behavioral symptoms in children with ADHD (Mousain-Bosc et al., 2006).

Good Sources of B6:

    •    Poultry (chicken, turkey)

    •    Bananas

    •    Potatoes

    •    Sunflower seeds

Vitamin D

Vitamin D is important for brain development and immune function. Studies indicate that children with ADHD often have lower vitamin D levels, which may contribute to symptoms of inattention and mood instability (Goksugur et al., 2014). In fact, Sharif et al. (2015) found that 78.4% of children with ADHD are found to be deficient in vitamin D compared to 48% of children without ADHD.A meta-analysis found that vitamin D supplementation significant effect on ADHD symptom reduction (Mazahery et al., 2016).

Ways to Increase Vitamin D:

    •    Sun exposure (at least 15-30 minutes per day)

    •    Fatty fish (salmon, sardines)

    •    Vitamin D supplements if needed

Protein

Protein is essential for neurotransmitter production, particularly dopamine and norepinephrine, which regulate attention and motivation. A diet rich in protein helps stabilize blood sugar levels, reducing energy crashes and improving focus (Millichap & Yee, 2012).

High-Protein Foods:

    •    Eggs

    •    Lean meats and poultry

    •    Fish

    •    Greek yogurt and cottage cheese

    •    Nuts and seeds

While ADHD is a complex condition influenced by genetic, neurological, and environmental factors, nutrition plays a vital role in symptom management. Addressing common nutritional deficiencies—such as omega-3 fatty acids, magnesium, zinc, iron, and vitamin D—can support brain function and improve attention, mood, and impulse control.

If you or a loved one has ADHD, consider working with a healthcare provider to assess potential deficiencies and develop a nutrition plan tailored to your needs. Small dietary changes can lead to significant improvements in cognitive and emotional well-being.

Here at Well Mind Body we offer Nutrigenomics Testing and Micronutrient Testing to help you better understand how to support your mind and body. If you would like to book your Nutrigenomic and/or Micronutrient testing, please book a Wellness Coaching session with Dr. Elizabeth Miller here.

In Wellness,

Dr. E

References

Arnold, L. E., DiSilvestro, R. A., Bozzolo, D., Bozzolo, H., Crowl, L., Fernandez, S., & Ramadan, Y. (2011). Zinc for ADHD: A Randomized Controlled Trial of Zinc Monotherapy Versus D-amphetamine. Journal of Child and Adolescent Psychopharmacology, 21(1), 1-19.

Bilici, M., Yildirim, F., Kandil, S., Bekaroglu, M., Yildirmis, S., Deger, O., & Ulgen, M. (2004). Double-blind, placebo-controlled study of zinc sulfate in the treatment of attention deficit hyperactivity disorder. Progress in Neuro-Psychopharmacology & Biological Psychiatry, 28(1), 181-190.

Chang, J. P., Su, K. P., Mondelli, V., Satyanarayanan, S. K., & Yang, H. T. (2018). Omega-3 polyunsaturated fatty acids in youth with attention deficit hyperactivity disorder (ADHD): A systematic review and meta-analysis of clinical trials and biological studies. Neuropsychopharmacology, 43(3), 534-545.

Coates, J., Hale, G., & Faraone, S. V. (2021). Effect of omega-3 fatty acids on ADHD symptoms: A meta-analysis of randomized controlled trials. Journal of the American Academy of Child & Adolescent Psychiatry, 60(1), 47-58.

Goksugur, S. B., Tufan, A. E., Semiz, M., Bekdas, M., Tosun, M., & Demircioglu, S. (2014). Vitamin D status in children with attention-deficit-hyperactivity disorder. Pediatrics International, 56(4), 515-519.

Juneja, M., Jain, R., Singh, V., & Mallika, V. (2010). Iron deficiency in Indian children with attention deficit hyperactivity disorder. Indian Pediatrics, 47(12), 955-958.

Konofal, E., Lecendreux, M., Arnulf, I., & Mouren, M. C. (2004). Iron deficiency in children with attention-deficit/hyperactivity disorder. Archives of pediatrics & adolescent medicine, 158(12), 1113–1115. https://doi.org/10.1001/archpedi.158.12.1113

Sharif, M. R., Madani, M., Tabatabaei, F., & Tabatabaee, Z. (2015). The Relationship between Serum Vitamin D Level and Attention Deficit Hyperactivity Disorder. Iranian journal of child neurology, 9(4), 48–53.