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.
V is for Vitamin D and ADHD
Often called the “sunshine vitamin”, vitamin D is essential for more than just bone health — it plays a vital role in brain development, immune function, and mood regulation, all of which are relevant in ADHD.
Research shows that children and adults with ADHD often have lower levels of vitamin D compared to neurotypical peers. Although deficiency doesn’t cause ADHD, it may exacerbate symptoms such as inattention, irritability, low mood, and fatigue.
Vitamin D is also involved in:
- Regulating dopamine production, which is typically lower in ADHD
- Serotonin production, vital for good mood
- Supporting neuroplasticity — the brain’s ability to grow and adapt
- Managing inflammation, which can affect brain function and mood
Where do we get vitamin D?
✅ Sunlight – the skin produces vitamin D when exposed to UVB rays
✅ Food sources – tiny amounts are found in oily fish (like salmon, mackerel), egg yolks, fortified dairy and plant milks
✅ Supplements – often necessary in the UK, especially during autumn and winter
How to stay on top of vitamin D:
- Get 15–30 minutes of sun exposure on arms/face (without sunscreen) when UV is strong
- Consider a daily supplement of at least 10 mcg (400 IU) in winter — or year-round for those at risk of deficiency
- Ask your GP for a blood test if symptoms include low mood, fatigue, or difficulty concentrating
- Private blood tests for Vitamin D are relatively inexpensive these days. Contact me if you’d like a recommendation
Supporting vitamin D levels will not treat ADHD, but it can help create a more balanced internal environment for the brain to function at its best.
Have you had your vitamin D levels checked? Did you notice a difference after supplementing?
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