Food for Thought (Part 1): ADHD & Diet

Research on the relationship between ADHD (Attention-Deficit/Hyperactivity Disorder) and diet has explored whether certain foods, nutrients, or dietary patterns can influence symptoms. Omega-3s (EPA & DHA*)

build brain cell membranes and reduce inflammation, supporting focus and mood regulation. DHA is a key component of neuronal membranes, improving cell communication, while EPA helps regulate neurotransmitters (like dopamine and serotonin), which are often imbalanced in ADHD.

While medication and behavioral therapy remain primary treatments, some studies suggest that diet may play a role in managing ADHD symptoms. A 2017 meta-analysis** by Cooper et al. in the Journal of Lipids has consistently been the benchmark study on this topic, and more recent research supports those findings.

🐅 A 2023 meta-analysis in the Journal of Child Psychology and Psychiatry confirmed that omega-3s improve symptoms, specifically inattention and hyperactivity, but noted effects are modest, about 30% of kids respond, and the effects are milder than medication. This is consistent with the 2017 findings.

🐅 Kids with ADHD often have lower omega-3 levels (EPA/DHA) than peers, and blood levels matter. Kids with low baseline EPA/DHA benefit most (Nutrients, 2022). So, ask your pediatrician for an omega-3 blood test to check levels.

🐅 Studies suggest high-EPA formulas (≥500 mg EPA/day) work best (Journal of Attention Disorders, 2023). EPA (more than DHA) seems most critical for ADHD symptoms, but this is not a standalone treatment, and while there is no FDA approval, quality matters. Look for IFOS-certified brands which do not contain heavy metals (Psychiatry Research, 2018).

🐅 The recommended dosage is 1,000–1,500 mg/day of combined EPA/DHA (check labels).

🐅 Combination therapy: Omega-3s + micronutrients (zinc, magnesium) (I will discuss those in another post) showed better results than omega-3s alone (Frontiers in Psychiatry, 2023).

🐅 Pair with diet: Fatty fish, like salmon and sardines are a great choice 2x/week, and supplements boosts results. For great food options, check out this article, The Complete Guide to Omega-3-rich Foods, on Medical News Today https://www.medicalnewstoday.com/articles/323144.

🐅 Patience: Takes 8–12 weeks to see effects.

The Bottom Line ✔️ Safe, low-risk option with research backing. ✔️ Works best alongside other treatments: specifically therapy and medication ❌ Not a "cure," but a helpful tool for many kids.

*EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid)

**Meta analysis: examination of data from several independent studies of the same subject, to determine overall trends.