Welcome to my A – Z of Nutrition and ADHD series!
Over the course of these posts I’m hoping to raise awareness of the link between nutrition, lifestyle choices and ADHD symptoms.
K is for Key Micro Nutrients
When we think about nutrition and ADHD, we often focus on sugar or artificial additives. But sometimes, what’s missing from the diet is just as important.
People with ADHD often have lower levels of certain micronutrients — vitamins and minerals needed in small amounts for healthy brain function.
Here are some of the key players:
Important micronutrients for ADHD:
- Zinc – supports dopamine metabolism, reduces hyperactivity and impulsivity in some studies
- Magnesium – involved in over 300 enzyme reactions, including those affecting mood and calmness
- Iron (ferritin) – low levels are common in ADHD and linked to poorer concentration
- Vitamin D – plays a role in brain development and immune function; often low in neurodivergent individuals
- B-vitamins (especially B6 and B12) – crucial for energy production and neurotransmitter function
- Omega-3 fatty acids – technically not micronutrients, but often included due to their critical role in brain health
Even marginal deficiencies — not enough to be classified as anaemia or scurvy — can affect how the brain processes information, responds to stress, and regulates behaviour.
How to boost micronutrient intake:
✅ Prioritise a colourful, whole-food diet
✅ Include nuts, seeds, whole grains, leafy greens, oily fish, and eggs
✅ Consider testing levels of iron, magnesium, vitamin D, zinc and Omega 3 if ADHD symptoms are resistant to treatment
✅ Consult a nutritional therapist before supplementing
The ADHD brain is hungry for nutrients — give it what it needs to focus, regulate, and grow.
Have you explored the role of nutrients in your or your child’s ADHD journey?
#ADHD #NutritionAndADHD #Micronutrients #ADHDNutritionSupport #Neurodiversity #BrainHealth #NutritionalTherapy #ADHDUK
