Supporting ADHD Nutritionally

If you feel like you’re hearing about—or even know—more adults and children being diagnosed with ADHD than ever before, you’re not imagining it. According to the CDC, there was an increase of 1 million children diagnosed in 2022 as compared to 2016. And the rising numbers aren’t limited to children. According to a 2021 report, 8.7 million adults have also been diagnosed with ADHD.

Now, this doesn’t necessarily mean more people are developing the condition. Rather, there has been an increase in awareness of symptoms, reduced stigma, and increased visibility around those with ADHD. Furthermore, the pandemic, which led to heightened stress and anxiety, also led to more people getting evaluated. Telehealth access has made it easier for adults to seek ADHD evaluations as well.

While the condition can be managed with therapy and medication, there is increasing evidence that diet and nutrition can play a role in reducing the severity of symptoms in children and adults.

ADD versus ADHD: What’s the difference?

Not sure what separates ADD from ADHD? Nothing! In fact, ADD is an outdated term, and ADHD is now used as an umbrella term for any of the three ADHD subtypes: inattentive, hyperactive/impulsive, and combined.

What ADHD Looks Like in Children and Adults

When the three subtypes of ADHD were defined in 1994, researchers also realized that ADHD wasn’t just limited to children and that it can be chronic condition that lasts into adulthood. Of course, symptoms do differ between children and adults, as children show more outward hyperactivity whereas adults describe internal restlessness and executive dysfunction as primary symptoms. The core symptoms of inattention and impulsivity exist across both age groups, though adults tend to develop coping mechanisms that mask symptoms. Here’s how core symptoms differ by age:

·      Hyperactivity: While children are often unable to sit still (running, jumping, fidgeting), adults tend to experience hyperactivity internally as restlessness, racing thoughts, or feeling “always on the go.”

·      Impulsivity can look somewhat similar no matter your age; interrupting others, an inability to emotionally regulate, and to act without thinking or make rash decisions. Children may be unable to wait or be patient.

·      Inattention is experienced by both groups, and can manifest as poor organization, procrastination, daydreaming, and difficulty multitasking. Children may have trouble finishing homework or chores, while teens and adults may frequently lose things, make careless mistakes, or struggle with task organization or time management (executive dysfunction).

Overall, children tend to exhibit more straightforward hyperactive and impulsive behaviors, while adults may be more easily irritable, have a low frustration tolerance, and exhibit sudden shifts in mood.

Who Is at Risk for ADHD?

ADHD always begins in childhood, even when it’s diagnosed later in life. Symptoms typically appear before age 12 and can show up in children as young as three. Potential risk factors include having a parent or sibling with ADHD, premature birth, exposure to environmental toxins including lead, and alcohol, tobacco, or drug use during pregnancy.

Nutrition for Attention Disorders

While there is no specific diet recommended for individuals with ADHD, there are potential trigger foods for sensitive individuals, and there are certain food groups you can emphasize to increase nutrient intake and better manage symptoms. The overall key to eating well with ADHD is to follow a balanced diet with a focus on certain nutrients.

However, as executive dysfunction is a key element of ADHD, (especially in adults), working with a nutritionist can be particularly helpful in getting—and keeping—you on track with your healthy eating and lifestyle habits.

How Working with a Nutritionist Can Help at Any Age

1.     Guidance for a Balanced Diet When Living with Executive Dysfunction. ADHD makes it difficult for your brain to plan, focus, initiate tasks, and manage time, meaning that sticking to a nutrition plan without support can feel next to impossible. By working with me, you get guided support to ensure you eat well.

2.     Fight ADHD-Induced Weight Gain. Executive dysfunction can not only impact your ability to eat well, but to stick to an exercise plan, which can lead to weight gain in individuals with ADHD. Through guided dietary support and lifestyle changes, I can help you reach a healthy weight—and stay there.

3.     Help Manage a Healthy Gut: Research shows a connection between a healthy gut and improved ADHD symptoms, as intestinal microbiota and probiotics can affect brain activity, behavior, and mental health.

4.     Provide a Structured Elimination Diet to Determine Food Sensitivities. Elimination diets are incredibly difficult to manage on your own, which is why I am here to help through structured planning and observation to help determine any food sensitivities that could aggravate your ADHD symptoms.

5.     Promote Beneficial Non-Food-Related Behaviors. Nutritionists not only help you eat better for your individual needs, but we also help with lifestyle changes including getting regular exercise and supporting better sleep.

If you or a loved one has been diagnosed with ADHD and you want to see how nutrition can help manage symptoms, please contact me. Together we can create an individualized plan that can alleviate symptoms and deliver greater quality of life.