ADHD in Children: The Role of Nutrition & Practical Tips for Parents
As a parent of a child with Attention Deficit/Hyperactivity Disorder (ADHD), you may often feel overwhelmed by the challenges that accompany this condition. From navigating daily routines to understanding dietary needs, a lot of parents I work with find it daunting. ADHD is a neurological difference characterised by differences in attention, hyperactivity, and impulse control, with diagnoses on the rise. Many parents wonder how nutrition impacts their child’s behaviour and focus. This post aims to shed light on the role of nutrition and provide practical strategies for families.
What is ADHD?
ADHD is a unique way of experiencing the world. It can be characterised by a preference for high energy and movement, which some might describe as hyperactivity, while others might have differences including difficulty with focus and memory, often described as inattentive. Many individuals experience a blend of both styles, reflecting the diverse ways that ADHD can manifest in everyday life. Children with ADHD often face co-occurring issues, including sensory differences, picky eating habits, and difficulties with emotional regulation, which can complicate mealtimes. Understanding these differences can help parents create a supportive environment tailored to their child's unique needs.
ADHD and Nutrition Connection
ADHD is complex and varied with biological, environmental and social factors impacting outcomes. This makes it very difficult to study the role of nutrients and diet. A simple one-fits-all solution regarding micronutrients and diets in the management of ADHD is unlikely to exist.
The most evidence-based diet for ADHD is a well-balanced diet including unsaturated fats, proteins, dairy, fruits and vegetables, and adequate calories. It's important to clarify that while diet does not cause ADHD, certain eating patterns can influence behaviour. Many children also experience poor appetite from ADHD medications. My approach in clinic is to consider the whole child and aim for ways to meet their unique needs. Including-
Energy: We know that if kids are hungry or not eating enough due to poor appetite, they are more likely to be dysregulated. We need to be creative with meeting energy needs within the child’s preferences and appetite.
Iron: Iron, found in meat, beans, and leafy greens, is also crucial for cognitive (brain) function of all children. Low levels are common in children. Assessing and correcting low levels through diet/supplementation can support concentration, mood and brain development/function. There is no evidence that additional supplementation above requirements is beneficial.
Calcium: Research suggests that stimulant medications may be related to reduced bone mineral density. I discuss with families the importance of adequate calcium/vitamin D through diet/supplementation.
Overall nutrition: While there's no specific "ADHD diet," a balanced diet rich in core foods from the 5 food groups (fruit, vegetables, grains, meat/proteins and dairy) and unsaturated fats can improve your child's well-being. In reality, this is really challenging, particularly as selective eating often accompanies ADHD. I work with families to individualise the approach for child and family.
Fish oils: Studies conducted to date suggest there may be marginal benefit of fish oil supplementation for some people to reduce some symptoms of ADHD. It is unclear if supplementing fish oil is necessary when levels in the body are adequate. If a child is not eating fish regularly it may be worth considering fish oil supplementation. The supplements can be expensive so the cost vs benefit needs to be considered.
Image: Balanced nutrition
Supporting Selective Eating in ADHD
Children with ADHD may exhibit sensory and behavioural differences related to food, contributing to selective eating. These challenges can stem from heightened sensitivity to sight, textures, flavours, and smells. Expanding the range of preferred foods must be individualised for the child. The first foundation is brainstorm ways to create a calm, pressure-free space during meals. For individual advice, via telehealth or face to face clinic appointment, connect via the contact page today!
Practical Nutrition Tips for Parents
To help your child thrive, consider these actionable strategies:
Meal Prep: Preparing meals/snacks in advance can ease stress during busy weekdays, ensuring your child has access to nutritious options.
Structured Mealtimes: Establish consistent routines to help manage expectations and create a sense of security.
Involve Kids in Shopping: Allow them to pick groceries to increase their interest in food and make them feel included.
Snack Ideas: Focus on core foods such as nuts, yogurt, cheese and hard-boiled eggs which are excellent choices to stabilise energy and attention throughout the day. Avoid refined high-sugar snacks such as lollies, soft drinks as they may lead to energy highs and lows (for all children irrespective of ADHD)
Speak to Ash, an Accredited Practising Dietitian (APD) with experience in this area. I can provide tailored strategies to support your child's nutritional needs and overall well-being.
Until next time,
Ash
Your Child’s Nutrition Specialist
References:
Lange KW, Lange KM, Nakamura Y, Reissmann A. Nutrition in the Management of ADHD: A Review of Recent Research. Curr Nutr Rep. 2023 Sep;12(3):383-394. doi: 10.1007/s13668-023-00487-8. Epub 2023 Jul 28. PMID: 37505402; PMCID: PMC10444659.
Christopher Burns, Dimitrios Michelogiannakis, Zain Uddin Ahmed, P. Emile Rossouw, Fawad Javed, Influence of psychostimulants on bone mineral density and content among children with attention deficit hyperactivity disorder. A systematic review, Bone, Volume 179, 2024, 116982,
ISSN 8756-3282, https://doi.org/10.1016/j.bone.2023.116982.