Nutrition and supplementation interventions to improve focus in peoples with ADHD

Nutrition and Supplementation Interventions to Improve Focus in Individuals with ADHD

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition characterised by persistent patterns of inattention, hyperactivity, and impulsivity. While the core symptoms are similar, ADHD manifests differently in men and women.

Men with ADHD often display more overt hyperactivity and impulsivity, leading to disruptive behaviour and a higher likelihood of being diagnosed early.

In contrast, women tend to experience more internalised symptoms, such as inattention, daydreaming, and anxiety, which are often overlooked or misdiagnosed.
As a result, many women remain undiagnosed or receive a diagnosis later in life, often after struggling with the condition for years.

The Role of Neurotransmitters in ADHD

ADHD is associated with imbalances in certain neurotransmitters, particularly dopamine, norepinephrine, and epinephrine.

Dopamine

Dopamine, often referred to as the “reward chemical,” plays a crucial role in motivation, reward processing, and decision-making.
In individuals with ADHD, dopamine levels are typically lower than in neurotypical individuals, especially in the prefrontal cortex, a brain region responsible for executive functions.
This dopamine deficiency contributes to the inattention, distractibility, and impulsivity characteristic of ADHD.

Norepinephrine

Norepinephrine, meanwhile, is involved in arousal, focus, and emotional regulation.
It helps maintain wakefulness, enhances attention, and regulates mood. Reduced norepinephrine levels in individuals with ADHD may contribute to hyperactivity, restlessness, and emotional dysregulation.

Epinephrine

Epinephrine, also known as adrenaline, is the “fight-or-flight” hormone that prepares the body for quick action in response to stress or danger.
While epinephrine levels in individuals with ADHD are generally normal, the brain’s ability to regulate these levels may be impaired, leading to heightened anxiety, irritability, and emotional outbursts.

High Protein Breakfast

Starting the day with a high-protein breakfast is beneficial for individuals with ADHD, especially those on stimulant medications.

Protein slows down the bioavailability of stimulant medications, allowing them to enter the bloodstream over a longer period. This results in a prolonged and consistent effect throughout the day.
On the other hand, simple carbohydrates, such as sugar, can accelerate the bioavailability of these medications, causing their effects to diminish more quickly.
Therefore, it is advisable to pair long-term medication with a high-protein breakfast rather than sugary cereals or no breakfast at all.

When you eat a high-protein breakfast, your body breaks down the protein into amino acids, such as tyrosine and tryptophan.
Tyrosine is especially important because it is a precursor to dopamine, the neurotransmitter that plays a key role in motivation, reward, and focus.
By providing the brain with a steady supply of amino acids, a high-protein breakfast can help support the production of these neurotransmitters, potentially improving concentration, mood, and overall cognitive function throughout the day.

Gut Microbiome

The gut microbiome is thought to play a significant role in the two-way communication between the gut and brain, known as the gut–brain axis. Recent research has linked the composition and function of gut microbiota with various mental health and neurodevelopmental conditions.
It has been suggested that an imbalance in gut bacteria, or dysbiosis, might also influence the clinical manifestations of ADHD. For instance, a slight increase in Bifidobacterium within the gut has been associated with reduced neural reward anticipation, a factor that has been linked to ADHD.

Emerging evidence indicates that the use of broad-spectrum micronutrients could be a potential treatment option to alter Bifidobacterium levels, potentially aiding in the management and regulation of ADHD symptoms.

Further investigation into the role of gut microbiota and dysbiosis in ADHD, along with interventions involving microbiota modulation, such as micronutrient supplementation and dietary changes, is necessary.

Magnesium Supplementation

Magnesium deficiency has been suggested as a possible factor in ADHD, with some studies indicating that individuals with ADHD may have lower magnesium levels than neurotypical individuals.
For example, a study involving boys with ADHD found an 11% reduction in hair magnesium content compared to a control group of typically developing boys.

Although evidence regarding the association between serum magnesium concentrations and ADHD is mixed, a recent systematic review and meta-analysis found that individuals with ADHD had lower serum magnesium concentrations than healthy controls.

Additionally, preclinical studies have shown that the administration of L-threonic acid magnesium salt may have neurofunctional effects that could offer clinical benefits for ADHD.
An open-label pilot study involving 15 adults with moderate ADHD showed that nearly half of the participants experienced a significant improvement in ADHD severity after taking L-threonic acid magnesium salt for up to 12 weeks.
Magnesium-rich foods such as spinach, almonds, and black beans can be incorporated into the diet to support overall magnesium levels.

Alpha-GPC Supplementation

Alpha-GPC is a choline precursor that is converted into choline in the body, a neurotransmitter essential for memory and learning.
Some small studies have shown that Alpha-GPC may be effective in improving attention and focus in individuals with ADHD.
However, it is important to note that nootropics like Alpha-GPC are not a cure for ADHD.
They can be a helpful addition to other treatments, such as therapy and medication, but they are not a replacement for these treatments.

L-Theanine Supplementation

L-Theanine, an amino acid found in green tea, is believed to reduce stress and anxiety, which can, in turn, improve cognitive function.
Some small studies have suggested that L-Theanine may help reduce hyperactivity and impulsivity in individuals with ADHD.
This supplement can be a helpful adjunct to traditional treatments, particularly for those who experience anxiety alongside ADHD symptoms.

Practical Hunger Management

People with ADHD often struggle to sense and attend to their hunger cues, especially when taking stimulant medications that can suppress appetite.

As a result, they may unintentionally restrict food during the day, only to find themselves feeling ravenous later on. This can lead to a binge/restrict pattern of eating, which is neither healthy nor sustainable.

Practical hunger involves eating at regular intervals, even in the absence of hunger, to prevent extreme hunger later on.

Individuals with ADHD can benefit from scheduling meals and snacks every 3-5 hours to maintain energy levels and focus throughout the day.
Setting alarms or using other alert systems can serve as helpful reminders to eat, especially for those who tend to hyperfocus on tasks and forget to take breaks for food.

Planning and Organisation

Planning meals and snacks ahead of time can help individuals with ADHD make more intentional food choices. Instead of eating directly from the box, it is better to portion out a balanced snack that includes both a grain/starch and a protein. For example, pairing crackers with cheese, Greek yoghurt with fruit, or vegetables with hummus can provide more energy and satisfaction.

Organising the kitchen in a way that makes sense to the individual can also reduce stress and make mealtime more efficient.
Keeping similar cooking utensils and appliances together, labelling stored items in the fridge or freezer, and placing foods that you want to eat more of in plain sight are all strategies that can support better eating habits.

Utilising Time-Saving Items

Time-saving kitchen tools like slow cookers, instant pots, air fryers, pre-cut vegetables, and frozen fruits and vegetables can make meal preparation more manageable for individuals with ADHD.

ADHD is a complex condition that affects focus, behaviour, and daily functioning. While traditional treatments such as medication and therapy are essential, nutritional and supplementation interventions can also play a crucial role in managing symptoms. Incorporating a high-protein breakfast, supplementing with magnesium and zinc, and considering nootropics like Alpha-GPC and L-Theanine may offer additional benefits. Practical hunger management, meal planning, and kitchen organisation strategies can further support individuals with ADHD in maintaining consistent energy levels and focus throughout the day. As always, it is important to consult with a healthcare professional before making any significant changes to your diet or supplementation regimen. Want more help? Learn about my coaching here.