ADHD and Nutrition in Children: A 2025 Guide for Parents

food choices & feeding mood learning & behaviour nutrients & supplements sleep

Can nutrition really help kids with ADHD?

When I was a teacher back in the early 2000s, I became quickly frustrated that once we had exhausted our creative teaching tools, the only option for hyperactive, inattentive, disruptive kids was a referral for a psych assessment and medication.

After 20 years of working with families, I can confidently say there are many things you can do to support your ADHD child.

But what does the current best evidence say about it?

I hit the research to find out where the science is at (as of July 2025), and combined it with clinical experience to walk you through 8 evidence-based, natural ways to help your child focus, regulate emotions, and thrive, without jumping straight to medication.

You’ll learn how to use gut health, food, supplements, sleep strategies and more to support your ADHD child from the inside out.

It's a long post because your child is precious, so here's a Table Of Contents:

What Causes ADHD?
ADHD Diet: What to Feed Your Child (and What to Avoid)
Best Supplements and Natural Remedies for ADHD
ADHD and Sleep: Fixing the Overlooked Factor
Elimination Diets and Food Sensitivities
Gut Health, Probiotics, and the ADHD Microbiome
ADHD and Environmental Toxins
Genetics and ADHD
Best Types of Exercise for ADHD
Closing Thoughts
Action Plan for Parents (summary)
How To Get A Functional Assessment For Your Child
FAQs about ADHD (summary)
Related Posts & Select Research

What Causes ADHD? How Nutrition, Gut Health, and Environment Shape Symptoms

ADHD isn’t caused by one thing. It’s shaped by how your child’s genetics interact with what’s happening inside their body (like nutrition, inflammation, neural networks, and gut health), and what’s going on around them (like stress, expectations and relationships).

This guide breaks down what we know at this point about nutrition and lifestyle strategies for ADHD.

Here are 8 factors for you to consider: Food, Supplements, Sleep, Food Reactions, Toxins, Gut Health, Genetics, and Movement (references are down below if you're interested).

1. ADHD Diet: What to Feed Your Child (and What to Avoid)

Research shows a link between diet and ADHD symptoms in children:

Diets high in sugar, processed food, and saturated fats worsen symptoms while diets rich in vegetables, fruits, legumes, fish, and whole grains improve focus and behavior.
Observational data tells us a Mediterranean-style diet can reduce ADHD symptoms by up to 37%; while a Western-style diet may double the risk.
During pregnancy, poor maternal diet (one low in fibre and micronutrients, and high in sugar), obesity, diabetes, smoking, and chronic stress raise ADHD risk.
Foods high in tyrosine, like bananas, avocados, eggs, and lean protein, can support dopamine production and attention.
Foods high in fibre and complex carbohydrates, like quinoa, lentils, chickpeas, sweet potatoes and apples, help keep blood sugar stable, which is important for ADHD kids.

While it's unlikely that a poor diet "causes" ADHD, food can certainly moderate a child's ADHD symptoms. Foods can create neurotransmitters, inflammation, impact gut health, and stimulate the nervous system. What your child eats influences how their brain works.

Take-home for parents: Prioritize colorful, whole foods with fibre, healthy fats, and protein. A strong breakfast and good hydration are foundational.

2. Best Supplements and Natural Remedies for ADHD

Several nutrients and herbal supplements have been assessed for ADHD symptom management. They also tend to have strong safety profiles, though it's always best to connect with a practitioner, especially if your child has medical conditions.

Here are some highlights.

Omega-3s (EPA/DHA) + Omega-6 (GLA): Omega 3s have shown improved attention and behavior, especially when used for 4+ months. Some studies found that adding GLA, an Omega 6, worked better. Testing omega balance before supplementing is your best bet, so you can find the right combination.

Vitamin D + Magnesium: Supplementing with these was helpful when blood levels were initially low. Both are quite easy to supplement, though I advise getting a baseline first.

Zinc + Iron: These have been found to be disproportionately low in kids with ADHD. Since they are both essential for focus and emotional regulation, it's worth testing and supplementing if found to be low. High copper relative to zinc can be an issue too, since both copper and zinc are needed for proper dopamine function.

B Vitamins: A meta-analysis of six studies involving nearly 1,000 children found that levels of vitamin B9 (folate) and B12 were significantly lower in children with ADHD. In adults, lower concentrations of vitamins B2, B6, and B9 have been associated with both ADHD diagnosis and symptom severity.

Saffron (30mg/day) and Pycnogenol (1mg/kg/day): Both have been shown to improve focus and behavior - even comparable to medication in some studies, and without side effects.

Phosphatidylserine (PS): Has been shown to support attention. Some studies found its effects are stronger when combined with omega-3s.

Amino Acids: The impact of supplemental amino acids on cognition has not been given sufficient attention in studies, though have been used clinically for decades.

Tyrosine and DLPA: the building blocks for dopamine - can help executive function, while 5HTP, Tryptophan, GABA, and Inositol can help kids manage the extra stress they may be experiencing because of their ADHD-related struggles.

Bacopa monnieri, Ginkgo Biloba, and Ginseng: All have shown some effect in clinical studies, though efficacy varies. Bacopa seems to show the most consistent benefits, improving inattention, hyperactivity, and memory, while Ginkgo and Ginseng seem to help more with inattention.

Take-home for parents: Start with nutrient optimization: I like to check blood levels of vitamin D, magnesium, zinc, iron (ferritin), and omega-3 index, and use amino acids for mood stability and sleep. B vitamins also often help. Once basic nutrients have been assessed, we layer in herbs and specialty nutrients that have been shown to be safe and well-tolerated.

3. ADHD and Sleep: Fixing the Overlooked Factor

Kids with ADHD get into a vicious cycle with sleep. Poor sleep can worsen inattention, mood, and impulsivity, while ADHD can make it harder to fall and stay asleep.

Common sleep challenges in kids with ADHD include:

Delayed sleep onset
Night wakings
Insomnia
Apnea
Restless legs

Studies show that about 60% of adults with ADHD screen positive for at least one sleep disorder while in kids, it can be as high as 84.8%.

About 37–42% of teens with ADHD report clinically significant daytime sleepiness and early sleep problems predict later ADHD symptoms (and vice versa).

Across the lifespan, individuals with ADHD are 6 to 16 times more likely to be diagnosed with a sleep disorder and 12 to 129 times more likely to be prescribed sleep medication than those without ADHD.

But the question remains - does the ADHD cause the sleep problems? Or do the sleep problems cause the ADHD?

I'm not sure it matter. It's a vicious cycle. And without sufficient restorative sleep, your child can't focus, integrate their learning, detoxify, and regulate their hormones. Sleep is crucial.

Consistent sleep schedules, wind-down routines, reduced screen time before bed, and early daytime light exposure can help.

Short-term use of Melatonin may help shift circadian rhythms, and amino acids like 5HTP and GABA can also help kids wind down at the end of the day.

Take-home for parents: Sleep is crucial. Use structure first. Supplements like melatonin and amino acids can help, but they’re not a fix without routine.

4. Elimination Diets and Food Sensitivities in ADHD

Studies tell us that about one-third of kids with ADHD improve with food elimination diets, though from my experience, I would say it's more like two-thirds.

Common trigger foods for ADHD symptoms include:

Gluten
Dairy
Soy
Chocolate
Eggs
Corn
Legumes

Artificial dyes (e.g., Red 40) and preservatives like sodium benzoate can trigger symptoms in sensitive children, too. Kids with a genetic predisposition to histamine problems may react more strongly to these.

Take-home for parents: When tinkering with your child's diet always start by addin IN more diversity and real, whole foods. This will automatically reduce the amount of dyes and added sugars - so start there. These are not good for anyone anyhow, so it's a simple and high-impact strategy. From there, you can get more specific, though I'd recommend getting some support if you're taking food categories out of your child's diet. You want to make sure they're still being well-nourished.

5. Gut Health, Probiotics, and the ADHD Microbiome

We're continually learning more about how the gut-brain connection may play a role in ADHD.

Children with ADHD often have:

Less microbial diversity
Higher levels of Bacteroidetes, Clostridia, Candida
Lower levels of Faecalibacterium and Bifidobacterium
More gut parasites (e.g., Giardia, Toxoplasma) that can disrupt behavior, focus, and nutrient absorption
Higher inflammation and Histamine-Producers in the gut
More immune activation in the gut

What helps:

Probiotics like Lactobacillus rhamnosus GG and Bifidobacterium longum 1714
Fermented foods (yogurt, kefir, sauerkraut)
Diets high in fiber and color
Stool testing to see what the heck is going on in there

Take-home for parents: The gut is a key player in focus, mood, and behavior. There can be imbalances in the gut even if there are no gut-specific symptoms like constipation or belly pain. An age-specific stool test can reveal underlying issues worth addressing.

6. ADHD and Environmental Toxins & Contaminants: What to Avoid

Even low levels of environmental toxins can affect behavior and brain development.

Major culprits include:

Lead
Cadmium
Mercury
Pesticides
BPA (from plastic containers)

These toxins can sneak in through food, water, packaging, and contaminated environments, and contribute to inflammation, brain fog, poor focus, and poor memory.

Parents should also consider contaminants in the air. Kids with environmental allergies have a 12-13% higher prevalence of ADHD compared to those without allergies. They are also more likely to have asthma, allergic rhinitis, atopic dermatitis, and allergic conjunctivitis. The relationship appears to be bidirectional, with allergic conditions potentially increasing the risk of ADHD and vice versa. Clean air can dramatically reduce histamine load in allergic kids, potentially improving sleep and cognition.

Take-home for parents: Use water filters. Avoid plastics. Avoid school water (have your child take their own to school). Buy clean-label foods. Use non-toxic cookware and bedding. Instal an air purifier in your child's bedroom and clean regularly for dust.

In our Roadmap, we ask parents to do a full chemical audit of their home and make whatever incremental changes they can.

Consider allergy testing and, if you suspect significant toxin exposure, consider a urine test to assess metals and environmental chemicals.

7. The Genetics Behind ADHD (and Why They’re Not the Whole Story)

ADHD is highly heritable - about 70–80% of the risk may be genetic. But it’s not caused by one gene. It’s polygenic, meaning many small gene variations stack up and impact function together.

The most recent genome-wide association study (GWAS) meta-analysis identified 76 potential risk genes, many of which are active during early brain development and in midbrain dopaminergic neurons. These variants are thought to account for somewhere in the range of 5% to 34% of a person's genetic risk.

Key ADHD-related genes:

DRD4, DRD5 - dopamine receptors
DAT1 - dopamine transporter
HTR1B - serotonin signalling
SNAP25 - neuronal communication
SORCS3 - synaptic function and neurodevelopment
ADGRL3 (LPHN3) - dopaminergic signalling; associated with hyperactivity, impulsivity, and altered dopamine transporter regulation
FGF1 - early brain development
SLC6A2 - norepinephrine transport
KTN1 - brain structure

Most ADHD-related variants are also found in anxiety, autism, and mood disorders, highlighting shared pathways in brain development (estimates suggest that 84–98% of ADHD-influencing variants overlap with those for other conditions).

Other genes of note:

Variants in methylation-related genes like MTR and MTHFR might play a role in ADHD. Methylation is a core process that occurs thousands of times a second and impacts just about everything, including how our brains work.

Methylation imbalances might contribute to low serotonin and dopamine (affecting mood and impulsivity), high dopamine and adrenaline (contributing to panic, anxiety, poor concentration), low acetylcholine (contributing to poor memory and slower cognition), poor sleep (due to low melatonin), difficulty detoxifying harmful substances (causing irritability, brain fog, memory problems, poor sleep), high histamine (contributing to congestion, headaches, bowel issues, further sleep issues, rages, addiction, appetite changes).

The COMT gene, one of our key methylation-dependent genes that plays a key role in dopamine metabolism in the prefrontal cortex, has been studied as a potential genetic factor in ADHD but no significant association has been made between COMT variants and overall ADHD risk.

Clinically, I find knowing a child's COMT and methylation status is helpful for parents to understand their child's stress and behavior, but, as of yet, neither has been included as a contributor to an increased genetic risk for developing ADHD.

And lastly, while not strictly genetic, it's also helpful to know that maternal drug use (ex, cocaine) has been shown to affect the function of dopamine receptors (regardless of SNP), leading to a higher risk for ADHD in the kids.

Take-home for parents: Genes set the stage. Environment, nutrition, sleep, and stress determine how those genes play out. I like running genetic testing for ADHD because it gives parents a sense of how much wiggle room they have. When there are ADHD symptoms without genetic predisposition, we know the symptoms are more functional; when there are strong genetic predispositions, we know we need to focus more on helping kids develop skills and tools to manage their tendencies.

8. Best Types of Exercise for ADHD

Exercise is one of the most effective ways to manage ADHD.

Aerobic exercise improves attention, focus, and working memory
Closed-skill exercises (running, cycling) reduce hyperactivity
Open-skill exercises (team sports, martial arts) improve executive function
Outdoor activity adds a mood and regulation boost

Movement helps in another way, too. Movement-based Therapies like Masgutova Neurosensorimotor Reflex Integration, Rhythmic Movement Training, or Brain Gym can significantly help re-pattern the brain works, sometimes dramatically reducing ADHD symptoms, along with the anxiety, picky eating, and sleep problems that often come alongside it.

Take-home for parents: Daily exercise is essential for kids with ADHD. It has no negative side effects - just better brain function. Aim for at least 30 minutes of movement per day, preferably outdoors. Connect with a Functional Neurologist or PT/OT who can guide you in specific movements that enhance brain function.

Final Thoughts: Supporting Your Child with ADHD Naturally

ADHD isn’t something to “cure.” But inattention, impulsivity, and dysregulation that keep your child from thriving don’t have to rule your child’s day. Lifestyle, diet, and environmental changes can improve how your child feels and functions.

Do we need more research? We sure do. But these are low-risk, and deeply practical ways to get started before deciding if you need to consider medication. Your child is unique, and there is no one-size-fits-all protocol for ADHD. Sometimes it takes a little trial and error to get the right plan in place.

Action Plan for Parents: Here's what to focus on

If you're just starting out with Natural solutions for ADHD, here's what I'd suggest you do for your ADHD child.

Shift to a Mediterranean-style, whole-food diet
Run labs:

1. Vitamin D, RBC magnesium, RBC or plasma Zinc, Ferritin, and Omega-3 index give you a good baseline. Looking at the ratio of copper to zinc, along with measuring free (unusable) copper, can be helpful as well.

2. Add a stool test to assess the gut (choose one created for your child's age group). In some cases, I like to add microbial organic acids as well.

3. Add genetics, Celiac, toxins, and food sensitivities to refine your strategies.

Replace food dyes, added sugars, and processed foods and prioritize variety, color, fibre, quality protein and healthy fats. Start with simple swaps that nourish the brain and keep blood sugar relatively stable.
Prioritize sleep structure and use melatonin and amino acids if needed to calm the nervous system
Encourage daily movement, ideally outdoors
Conduct a chemical audit of your home and filter your water and air
Test for toxin load and deeper blood sugar irregularities if symptoms don’t improve

If your child's ADHD is accompanied by other struggles like rage, anxiety, OCD, or PDA, we may add to this list, but this is a good starting point. These small, strategic changes can help your child focus better, regulate emotions more easily, and feel more confident navigating their day.

Ready For A Custom Plan?

"Wouldn't it be cool", I thought all those years ago when I was a high school teacher, "if instead of slapping kids with a diagnosis and a medication and a list of all the things they have trouble with, we could help these kids learn what's going on inside their body that's making it so hard for them to cope?"

So that's what we do now.

Our Functional Assessments determine which factors are accelerating your child's ADHD symptoms so you can focus your energy and help them thrive without burning yourself out.

Connect with us here.

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FAQs About Natural ADHD Support for Kids

Can diet really help kids with ADHD?
Yes. Mediterranean-style diets, lower in processed foods, additives, and sugar, and higher in fibre, healthy fat, protein and micronutrients can reduce symptoms. Kids with ADHD tend to be sensitive to blood sugar swings so keeping that as stable as possible helps.

What supplements are safe for kids with ADHD?
Omegas, magnesium, D, and zinc are generally safe to try, though it's best to get blood testing first. Herbs and amino acids like saffron and bacopa, tyrosine and GABA, may improve focus, sleep, and mood too, but assess nutrients first.

Is gut health related to ADHD?
Yes. Kids with ADHD often show microbiome imbalances and inflammation that make their symtpoms worse.

Should I try elimination diets for my ADHD child?
Yes, but add foods in before taking foods out and focus on swapping foods versus eliminating foods. When done carefully, many kids improve when trigger foods like dyes, gluten, chocolate, or dairy are reduced or removed. Always ensure they're still well-nourished, though.

How does sleep affect ADHD?
Poor sleep worsens ADHD symptoms, and ADHD can make sleep difficult. As you find internal sources of stress like nervous sytem dysregulation, nutrient deficiencies, and gut problems) sleep should get better. Also prioritize consistent routines, reduced screens, and outdoor light. Supplements like melatonin or GABA may help short-term, but structure and finidng the internal stress is key.

Do toxins and allergies influence ADHD?
Even low exposure to lead, mercury, BPA, and pesticides can affect focus and behavior. Allergies can also worsen symptoms.

Is ADHD genetic?
ADHD is about 70–80% heritable, but many genes are involved and lifestyle measures can influence how these genes are expressed.

What kind of exercise helps ADHD?
Daily movement improves focus and emotional regulation. Aerobic, team-based, and outdoor activities all help. Movement therapies that focus reflex integration can also support brain function.

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ADHD and Methylation

Microbiome Testing For Kids

Genetic Testing for Mood/Behavior

About Jess Sherman, FDN-P, M.Ed, R.H.N

Jess is a Functional Diagnostic Nutrition® Practitioner, Registered Holistic Nutritionist and a trauma-sensitive Family Health Educator specializing in brain health & resilience for kids. She is also a teacher, with a Master's degree in education. Her Calm & Clear Kids introductory course, her Amino Acids (with kids!) Quickstart program, and her signature Roadmap to Resilient Kids, along with her book Raising Resilience, have helped families in at least 44 countries improve the lives of their children with learning differences, anxiety, ADHD, and mood disorders and reduce their reliance on medication. She is the 2019 recipient of the CSNNAA award for Clinical Excellence for her work with families, and she continues to bring an understanding of the Nourishment Needs and Biological Stress to the mainstream conversation about children’s mental health, learning, and overall resilience through her blog, courses, workshops and as a contributor to print and online magazines.

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The content on this website and in the guides and courses offered here is meant to provide information so that parents can make informed decisions and discuss these issue with their health care teams. It is not intended as, nor should it be considered a substitute for professional medical advice, diagnosis, treatment, or individualized care.