Can Nutrition Improve Neurotransmitter Function?

The short answer: YES!

It may surprise you, but in my clinical practice our first line therapy for kids with a suspected ADHD diagnosis is to start them on some nutritional supplements.

Why?

Not only can the diagnostic process for ADHD take a while... but individuals with ADHD have been shown to be pretty consistently deficient in vitamin D, iron, zinc and magnesium. Supplementing these nutritional elements has been shown to significantly improve ADHD symptoms, and lower the required doses if prescription medication is needed. 

In a recent meta-analysis, individuals who were deficient or insufficient in vitamin D were three times more likely to be diagnosed with ADHD compared to those who were sufficient in vitamin D. That's pretty compelling information.  

What's even more interesting is that the sooner we start supplementing these kids (ie, the younger they are), the less likely they are to go on to need prescription medication for ADHD in the future. Kids who receive nutritional supplementation are also more likely to see significant improvement in ADHD with lower doses of stimulants compared to those who do not receive supplementation. 

So here's my curated list of the most important, top-5 rules for improving ADHD through nutrition.

Rule 1: Focus on Trace Elements

Incorporate zinc, magnesium, and iron-rich plant-based foods into daily meals.

- Zinc: Zinc has been shown to decrease optimal amphetamine dose for kids with ADHD by a whopping 37%! Snack on pumpkin seeds, chickpeas, and cashews. If you're supplementing, the studied dose was 30 mg/kg per day over 8 weeks.

- Magnesium: Did you know most people are slightly deficient in magnesium? For individuals with ADHD this is especially true. Consuming more of this mighty mineral can help. Magnesium is found in dark chocolate, avocado, edamame, leafy greens, black beans and figs. If you choose to supplement, aim for around 6 mg/kg per day. 

- Iron: Low serum ferritin (a marker for total body iron) has been associated with more severe ADHD symptoms. Boost iron intake with beans, lentils, and spinach. Take iron rich foods with citrus fruits or other sources of vitamin C. Avoid high calcium intake at the time these foods are consumed as calcium can impair iron absorption. Aim for 30-40mg of iron per day if you choose to supplement. This dose is what we use even in patients who are not anemic.

Rule 2: Avoid Processed Foods

Say no to added sugars and food coloring.  Processed foods with added preservatives and chemical coloring can exacerbate ADHD symptoms. Opt for whole, nutrient-dense plant-based foods to support optimal cognitive function.

Rule 3: Embrace Sunshine and Nature Play

Prioritize outdoor activities for mental health and Vitamin D. No matter if you're a strict vegan or omnivore, vitamin D in the diet mostly comes from fortified foods such as plant milks and orange juice. The easiest way to really boost vitamin D is by getting it from the sun. 

To maintain normal vitamin D levels, it's generally recommended to get about 10 to 30 minutes of sunlight exposure to the face, arms, legs, or back at least twice a week.

Apologies to my Dermatology colleagues, BUT.. this exposure should occur without sunscreen because UV exposure is what your body needs to be able to produce vitamin D.

For individuals with lighter skin, less time in the sun may be sufficient. Of course, it's always a good idea to consult with a healthcare professional to determine the specific sunlight exposure that's appropriate for your individual circumstances.

Rule 4: Include Omega Fatty Acids

While consensus on the exact efficacy for omega 3's and 6's is still up for debate, these fatty acids are important for any child. Omega fatty acids from plant sources contribute to brain health, aiding in concentration and cognitive function. Incorporate plant-based sources like flaxseeds and walnuts.  

Rule 5: Start Early

Conscious nutrition from the beginning can reduce the need for stimulant medications, and reduce the optimal dose required in those who do need medication. 

Begin dietary changes early to address deficiencies and set the foundation for better cognitive health. A proactive approach can significantly impact the course of ADHD.

In conclusion, these five rules form a roadmap for an ADHD-friendly vegan diet. By prioritizing trace elements, avoiding processed foods, embracing outdoor activities, incorporating plant-based omega fatty acids, and starting dietary changes early, you can pave the way for improved cognitive function in your child.

If you need help getting started, I'm here for it!

If you’re serious about starting a plant based diet for your family, you should download my insanely useful Plant Based Starter Kit.

For 1-on-1 help with lifestyle change, click here