5 Ways To Improve ADHD Symptoms
Attention-Deficit/Hyperactivity Disorder (ADHD) is the most common neurodevelopmental condition in children—and if your child has recently received this diagnosis, you are far from alone. According to the CDC, more than 6 million children in the U.S. have been diagnosed with ADHD.
While there’s no single cause of ADHD, researchers believe it’s linked to differences in how the brain manages attention, impulse control, and executive functioning. Certain factors may increase the risk of ADHD, including nutrient deficiencies during pregnancy or early childhood, exposure to environmental toxins (like heavy metals, pesticides, tobacco, or excess caffeine), and oxidative stress in the body.
Medications such as Ritalin or Adderall can be helpful tools in managing symptoms, but they often come with side effects like reduced appetite—which can be especially tough for children who are already selective eaters. Combine this with a natural preference for high-sugar foods over nutrient-rich ones, and it’s no wonder many families feel stuck.
The good news? Strategic nutrition and lifestyle shifts can make a big impact.
Here are 5 ways to help support your child’s ADHD symptoms naturally:
1. 🍓 Focus on Antioxidant-Rich Foods
Oxidative stress can worsen symptoms like inattention, impulsivity, and hyperactivity. Antioxidants help reduce this stress by calming inflammation and supporting healthy brain function. One study found that improving antioxidant levels in children was directly linked to reduced ADHD symptoms.
Foods high in antioxidants include:
Berries (blueberries, raspberries, strawberries)
Leafy greens (spinach, kale)
Beets, cabbage, and pomegranate
Green tea, nuts, and even dark chocolate
Try this: Dip dark chocolate squares in crushed freeze dried raspberries for a brain-boosting, antioxidant-packed treat.
2. 🚫 Eliminate Artificial Food Dyes
Brightly colored candies and sodas might look fun—but many contain artificial food dyes, which have been shown in several studies to worsen ADHD symptoms. These dyes can cause irritability, hyperactivity, and increased distractibility in some children.
At the same time, these sugary foods often crowd out more nourishing choices. Swapping them out can help rebalance your child’s nutrient intake and improve behavior.
Try this: Offer naturally colored treats or drinks flavored with real fruit instead of artificially dyed options. Look for dye-free alternatives at natural food stores or online.
3. 🐟 Add Omega-3 Fatty Acids
Kids with ADHD often have lower levels of omega-3 fatty acids—especially EPA, which has been shown to improve symptoms like attention, behavior, and emotional regulation.
Where to find omega-3s:
EPA + DHA: Salmon, sardines, mackerel, tuna, trout
ALA: Chia seeds, flaxseeds, walnuts
If fish isn’t your child’s favorite (yet!), talk with a Pediatric Registered Dietitian about high quality omega-3 supplements. Not all supplements are created equal—and the form, dose, and quality matter.
4. 🏃♂️ Get Moving
Movement is one of the most underused (but powerful) tools for managing ADHD. Exercise helps improve focus, memory, and emotional regulation—and also reduces stress, anxiety, and restlessness.
And it doesn’t have to be formal! Anything that gets your child moving counts:
Running
Swimming
Biking
Dancing
Even a walk around the block
Try this: Schedule movement breaks into your child’s daily routine to help them reset between tasks or homework.
5. 🍳 Prioritize Protein at Meals & Snacks
Children with ADHD often skip or undereat protein-rich foods—especially if their appetite dips from medication. But protein is essential for blood sugar stability, neurotransmitter production, and attention regulation.
Aim to include a source of protein at least 3–4 times a day. This could look like:
Hard-boiled eggs
Cheese sticks or yogurt
Peanut butter toast
Smoothies with protein powder or Greek yogurt
Turkey or hummus roll-ups
Try this: Keep a few quick protein options prepped in the fridge for grab and go snacks when hunger hits.
Final Thoughts
ADHD is complex, and every child is different. While nutrition isn’t a cure all, these small, consistent shifts can make a big difference in how your child feels, behaves, and focuses throughout the day.
If you’re unsure where to start or want a personalized plan tailored to your child’s needs, we’d love to support you. At Nourished Pediatrics, we work with families to optimize nutrition for focus, behavior, and long term health.
Sources:
https://pubmed.ncbi.nlm.nih.gov/28138007/
https://pubmed.ncbi.nlm.nih.gov/29587355/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6617109/
https://pubmed.ncbi.nlm.nih.gov/20829149/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4247335/
https://pubmed.ncbi.nlm.nih.gov/20219037/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5293138/
https://www.nature.com/articles/s41398-019-0633-0
https://pubmed.ncbi.nlm.nih.gov/27384573/
