Supporting ADHD

Supporting ADHD - Part 1

Living with ADHD, or even simply having a busy, creative mind, often feels like our brains simply don’t switch off. Some days, you’re flying. Your energy, focus, and motivation flow easily. Other days, the simplest tasks feel impossible, and you’re running on empty.

This isn’t a lack of willpower. The ADHD brain works differently. It uses energy faster, processes stimulation differently, and constantly seeks balance between focus and rest.

People are’t always aware of the impact of our lifestyle, particularly food and movement and the impact that this can have on our brain, especially if we want to try and balance some of the swings between hyper focus and not able to focus.

What is written in this blog is not to replace the work of your GP or medical practitioner, and please don’t feel overwhelmed, This is quite a top level exploration of things that you can try, but please be assured that you don’t need to make all the changes. I would suggest looking at 2 or 3 and just focus on these for 2 – 4 weeks and then move onto the next changes if you need to.

As always, please remember to check with me or your GP before taking any of these nutrients as supplements, especially if you are taking any medication so we can make sure there are no contraindications. So let’s make a start and explore lifestyle supporting ADHD.

Why food makes such a difference

The ADHD brain thrives on dopamine and norepinephrine, these are the neurotransmitters that help you focus, plan, and feel motivated. When they fluctuate, so does your attention.
That’s one reason why caffeine or sugar can feel like quick fixes; they create temporary dopamine spikes. But the crash afterwards leaves you more scattered, anxious, and craving the next hit.

The aim is to keep your blood sugar steady and your brain well fuelled throughout the day.
That’s where balanced nutrition comes in.

When you eat regularly and combine protein, complex carbohydrates, and healthy fats, you give your brain a slow, consistent release of energy and the nutrients it needs to make dopamine naturally.

Steady eating throughout the day

When we are focused or have a lot going on in our mind, it can be easy to skip meals or grab the quick fix solutions I mentioned above, however, one of the best things you can do is always plan your meals the night before or that morning to make sure you have nourishing food planned throughout the day, and then set a reminder if needed to make sure you are eating in a way to nourish and stabilise your body. This would include:

Trying not to go more than 3–4 hours without food. Skipping meals leads to the kind of energy dip that often triggers restlessness or impulsive eating later on.

Include protein every time you eat. Protein is broken down into amino acids, which your brain uses to make dopamine and serotonin.
You can get protein from all animal products, dairy products, nuts, seeds, lentils, all beans as well as other plant sources like tofu. This could be some nuts on your porridge, chicken in your sandwich and fish with your meal. If you struggle to eat lots then getting a good protein

powder drink to have between meals can be a great way to increase your protein in an easy to digest way.

Choose complex carbohydrates such as oats, brown rice, quinoa, or wholegrain bread instead of refined ones. They give longer-lasting energy and prevent the rollercoaster of sugar highs and lows. The white versions of these foods would not count for example, white bread, white rice, white pasta. Instead you need to choose the wholegrain options instead,

Don’t forget healthy fats. Your brain is nearly 60% fat by weight, and omega-3s in particular (found in salmon, mackerel, sardines, chia seeds, and walnuts) support cell communication and mood balance.

Once you have started to regulate your eating patterns, you can then look at a few key nutrients that have some good research to show how they can support our brain function. As I said at the beginning, just focus on a couple of these at a time, but before you do make sure that your regular eating patterns are in place first.

Key nutrients that matter for ADHD

Omega-3 fats (EPA & DHA)
Omega-3s are essential for brain function. They improve how nerve cells communicate and can help stabilise mood and attention. A simple way to do this is to:

Include oily fish twice a week such salmon, mackerel, sardines, anchovies, or herring.

If you don’t eat fish, use an algae-based supplement that provides both DHA and EPA (the active forms your brain uses) or you can get flaxseed oil supplements – but remember to check before taking anything as a supplement.

Chia seeds, flaxseeds, and walnuts offer a plant-based boost too but they don’t always convert easily to the form of omega 3 that the body can easily use, therefore you would need a daily supply of these.

Iron and Zinc
These two work closely together in dopamine production. Low levels can cause low motivation, fatigue, and brain fog. The food sources you can find these foods in are:

Iron: lean red meat, lentils, spinach, and pumpkin seeds.

Zinc: cashews, chickpeas, seafood, and eggs.

Pair plant sources with vitamin C (like peppers or berries) to help absorption.

Iodine

Iodine often gets overlooked, but it quietly supports one of the most important systems in your body which is your thyroid. The thyroid controls energy, metabolism, and brain function, so even a mild iodine deficiency can make you feel tired, foggy, or flat. For a busy or ADHD mind, that can mean extra struggle with focus and motivation.

Good sources include white fish such as cod or haddock, prawns, milk and yoghurt, and eggs. If you’re plant-based, check your milk alternatives are fortified with iodine or consider a small supplement (around 150µg daily but always check it is safe for you to have this first).

You don’t need large amounts of iodine, just regular small sources through the week to keep your brain and thyroid balanced which can really help support our focus and attention.

Lastly, Vitamin D

Vitamin D plays a key role in regulating mood, concentration, and overall energy. It also supports the immune system and hormone balance, so when levels drop, it can leave you feeling low, tired, and less focused.

We make vitamin D through sunlight on the skin, but in the UK, it’s difficult to produce enough between October and April. Small amounts are found in foods such as oily fish, eggs, and fortified milks or cereals, but for most people these won’t meet daily needs.

Public Health England recommends a 10 µg (400 IU) supplement during the darker months to maintain healthy levels and support consistent energy and mood.

Movement as brain medicine

Exercise is one of the simplest, most effective ways to support ADHD.
Movement increases dopamine, serotonin, and oxygen to the brain in the same pathways supported by medication. It also helps release excess physical energy, reduces anxiety, and improves sleep quality.

You don’t need to overthink it.

Aim for 20–30 minutes of movement most days, this can be a brisk walk, cycling, dancing, swimming, or strength work. If you are a member of one of our Leisure Centres, why not have a look at what classes are on, or if you are not a member yet it is a great time to think about this – you can visit our website www.leisurecentre.com to find your nearest centre.

Short bursts help too: 10 minutes between meetings, or a walk after lunch.

Try to include something outdoors if you can. Natural light helps regulate your circadian rhythm and improve focus.

Movement resets your system; it’s a body based way of helping the body move from stress and fight and flight to feeling safe, having the chemicals the brain craves and to be able to focus more clearly.

Putting it all together

There is a lot of information here, but start by choosing one meal to focus on, maybe breakfast, and build it into a steady, nourishing routine. Add gentle movement each day and stay hydrated. Within a couple of weeks, most people notice clearer thinking, better energy, and better focus.

This isn’t about restriction. It’s about fuelling your brilliant, busy brain so it can work with you, not against you.

In the second part of this blog series we will be looking at more practical ways to implement this information into your everyday life.