ADHD & Nutrition:

What You Eat Can Support How You Feel

If you or someone you care about lives with ADHD, you’ve probably noticed how unpredictable things can feel, focus comes and goes, energy dips, moods swing. What’s often overlooked is how much nutrition can influence these patterns.

There’s no one-size-fits-all “ADHD diet,” but research shows that certain nutrients and dietary habits can support brain health and help manage symptoms. At Brain & Mind Hub, we take a whole-person approach, looking at how food, mood and energy interact in everyday life.

Micronutrients Matter

Some nutrients play a key role in brain function and emotional regulation. For example:

Omega-3 fatty acids may help improve attention and reduce hyperactivity.
Zinc, iron, and magnesium deficiencies are common in ADHD and can affect mood, sleep, and impulsivity.

These nutrients aren’t magic fixes, but they’re part of the foundation for a well-functioning brain.

Patterns Over Perfection

It’s not just about individual nutrients, it’s about how you eat day to day. Diets rich in whole foods, lean proteins, fibre, and healthy fats (like those found in the Mediterranean diet) can help stabilize blood sugar and reduce inflammation, both of which are linked to ADHD symptoms.

Some people also benefit from elimination diets, removing things like artificial colours or certain allergens. But this isn’t something to try alone; it’s best done with guidance to make sure your body still gets what it needs.

Gut Health and the Brain

Emerging research shows that the gut-brain axis plays a role in ADHD. A healthy gut microbiome may support better mood, focus, and energy. That’s why we often look at things like fermented foods, prebiotics, and fibre when building a nutrition plan.

What We Offer

Our Dietitian, Renee works with clients to create personalised nutrition strategies that support ADHD, gut health, and emotional wellbeing. Her approach is warm, practical, and grounded in evidence. Whether you’re navigating food sensitivities, energy crashes, or just want to feel more balanced, she’s here to help.

Nutrition isn’t a replacement for therapy or medication, but it can be a powerful complement. If you’re curious about how nutrition might be affecting your focus, mood, or sleep, we’d love to support you.