Natural Treatment Options for Pediatric ADHD: Part 2 - Food & Nutrient Support

by Dr. Emily Lesnak

If you haven ‘t already, make sure you read Naturopathic Treatment of ADHD Part 1 so that you understand some of the basics of how pediatric ADHD can present and how it is diagnosed. Part 1 also has some great resources on behavioral modifications for both children and parents and reviews common prescription medications. In this post, I am going to go over some food and nutrient considerations for treatment of ADHD and what testing I consider when treating pediatric ADHD.

Foods + Strategies to INCLUDE

Eat the rainbow

Plenty of colorful fruits and vegetables should be offered to get a wide variety of antioxidants.  Antioxidants can help to protect brain cells and improve neurological function.  Getting a variety of fruits and vegetables will also vary the nutrients that are consumed.  I talk about fruits and veggies being “always foods”, meaning that they are always present at meals.  Sometimes kids need many, many exposures of certain foods to even have them try them!  This can take a lot of patience. 

Prevent low blood sugar

Someone once told me that 90% of parenting is just managing your child’s blood sugar and that is also key when thinking about ADHD.  If blood sugar is low, then focus will be off, energy will be down, and we see more irritability. 

Protein

Making sure that there is a protein source with meals and snacks is important because it plays a critical roll in blood sugar balance and health.  Protein is often lacking in standard American diet breakfasts (cereal, pancakes, waffles) so consciously brining in protein is helpful. Protein sources would include eggs, fish, animal proteins (beef, chicken, pork, etc…), nuts, seeds, soy products (tofu, edamame), dairy (cheese, yogurt, etc…).

Fiber

Like protein, fiber helps with managing those blood sugar lows by slowing down digestion and slowing sugar going right into the bloodstream.  Beans, nuts, seeds, whole grains, pears, apples, berries, broccoli, cauliflower are fiber superstars to name a few.

Foods to MINIMIZE/AVOID

Usually, I am talking more about foods to add into one’s diet because that is often easier and more fun than taking food groups away.  And for kids who are on ADHD stimulant medications, their appetite tends to be lower because that is a common side effect, so I am not wanting to limit their diet further.  However, there are foods (well it is mostly additives), that have been found to potentially exacerbate ADHD symptoms.

Artificial dyes and additives

Artificial dyes and additives/preservatives, like sodium benzoate, have been found to increase hyperactivity.  Dyes are labeled in the ingredient list of foods (red #3 and blue #2 for example) and can be found in obvious things like brightly colored candies or “sports drinks”, but can also be surprisingly found in foods you wouldn’t expect, like cereals. 

I advise that it is best to minimize or avoid these when possible and to not have them in the house.  I tell families to do their best with avoiding these when at social functions, but to recognize that sometimes it is ok to have in certain situations.

Refined sugar

Minimizing refined sugar (sugar, brown sugar, high fructose corn syrup, syrup, etc…) and foods with added sugars will help to manage overall blood sugar.  The American Academy of Pediatrics advises children consume less than 25 grams (6 teaspoons) of sugar per day.   

Food Intolerances/sensitivities

Sometimes investigating food sensitivities or testing for celiac disease (true gluten allergy) can be helpful in treating ADHD.  Assessing for food sensitivities can be done by doing a supervised elimination diet and there are some labs that will test for food sensitivities, but results are not always accurate.  If there are associated digestive problems, like constipation, frequent stomach aches, then going down this route could garner useful information and there could be a connection to ADHD.  If the child’s diet is limited, then this is not a direction that I regularly advise.  

Additional Testing

There is no blood test that can diagnose pediatric ADHD; however, it can be helpful to get screening labs to rule out other contributing conditions.  Screening for thyroid disorders, elevated lead in the blood, low nutrients (like Vit D, iron, zinc, magnesium, essential fatty acids) can help to guide in other conditions that need to be addressed or helping with dosing of certain supplementation.  

We offer urine micronutrient testing for kids whom it is appropriate if they are adverse to blood draws.

Targeted Nutrients

Nutrients can be helpful in supporting ADHD. Below are some key nutrients that you can look into with our team and consider supporting through diet. If you’re curious about supplementation, I encourage you to discuss with our team or your medical provider for deeper guidance on what is most appropriate for your child.

Iron

Iron deficiency is linked to sleep issues, like restless leg syndrome and when sleep is affected this will result in decreased attention and focus.  Iron also has been directly associated with lower IQ and attention problems.  Iron testing could include a complete blood count, iron panel, and ferritin (iron storage).  Foods high in iron include red meat, eggs, dark greens, nuts, seeds, beans, and soy.

Magnesium

Magnesium is found in vegetables, whole wheat products, nuts, seeds, and beans.  Magnesium is needed for brain energy, calms the nervous system, and is needed to make serotonin, which helps to control mood.  Magnesium deficiency can be related to reduced attention span, irritability and aggression, fatigue, and lack of concentration.  

Zinc

Zinc is a mineral that is necessary in making melatonin, which is the sleep hormone that helps to initiate sleep at night.  Melatonin helps to regulate the neurotransmitter, dopamine, which helps to regulate mood and attention.  Because of this, zinc deficiency can contribute to attention and concentration issues.  Zinc has also been used alongside prescription medications for ADHD to help them work more effectively.  The food that has the highest levels of zinc are oysters, not your typical kid approved food, but other seafood, nuts, poultry and red meat are additionally high in zinc.  

Omega 3 Fatty Acids

Omega 3 fats are found in foods like cold water fish (salmon, cod, sardines, etc…), flax and chia seeds, and walnuts to name a few.  Omega 3 fats have anti-inflammatory properties and the ability to support the nervous system cellular structure, which has effects on neurotransmitters like serotonin and dopamine.  These neurotransmitters affect mood and concentration and can be very much connected to ADHD.  High doses of omega 3 fats can be effective in treating ADHD or working alongside ADHD prescription medications.  

Next steps

Food and nutrients are important players when it comes to treating and supporting someone with ADHD.  Getting additional information via blood work can help to rule out other associated disorders and help to guide treatment and therapies and many of these therapies can be used alongside prescription medications.  

If you’ve been looking for additional natural and holistic ways to support your child with ADHD, I invite you to schedule a visit with myself or one of the other Neighborhood Naturopathic & Primary Care providers. 

Hope to see you soon!
Dr. Lesnak

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