James ran out of the house in a hurry. He was late for work, but managed to slug down a cup of coffee and eat a piece of toast in the car on the drive in. It was not directly apparent to him at the time, but he found himself groggy and sluggish all day, and ended up finishing work at home that evening.

Most of us can relate to James's story. A large percentage of people do not identify as morning people. This pattern of preferring evenings to mornings is particularly common in tweens and teens. But skipping breakfast, or not having a brain-healthy one, can be genuinely problematic for people who have ADHD, learning concerns, or are required to think clearly during the day.

Good nutrition, particularly in the morning, is essential if you have ADHD, learning concerns, or challenges with executive functioning.

Many people ask whether vitamin deficiencies or food intolerances cause ADHD. The answer is: it is complicated. Most of the time, the answer is no. A small percentage of people have nutritional deficiencies or autoimmune disorders that have a pronounced impact on concentration, learning, and mood. For the average person with ADHD or learning concerns, this is often not the case.

Nonetheless, good nutrition matters. What follows are nutrition strategies that established research has found to have a meaningful impact on brain functioning.

Without adequate protein, it is very difficult to control our actions, manage our attention, and regulate our mood. The body uses protein to produce neurotransmitters, the chemicals that allow brain cells to communicate with one another. When that communication is impaired, clear thinking, problem-solving, learning, and memory all suffer.

Including protein in your morning meal can make a significant difference. Eggs, cheese, peanut butter, dairy, and lean meats all contain protein. For children who are selective eaters, even options like soy-based chicken nuggets can provide a meaningful protein source. Without protein in the morning, many people simply do not think well for the rest of the day.

Practical ideas for morning protein:

• Eggs in any form (scrambled, hard-boiled, in a wrap)
• Greek yogurt with fruit
• Peanut butter or almond butter on whole grain toast
• A small handful of nuts or a cheese stick alongside other foods
• A protein smoothie with milk or a plant-based protein powder

Iron improves the flow of oxygen to the brain. Without adequate oxygen, the brain cannot use its cells properly, and the body cannot build the neurotransmitters described above. Iron levels should be monitored by a physician, and supplements should only be taken under a doctor's guidance, as iron toxicity is a real risk.

However, many iron-rich foods are excellent for brain health and safe to eat freely. These include:

• Spinach and dark leafy greens
• Broccoli
• Lentils and beans
• Fortified cereals
• Red meat and poultry
• Tofu

Pairing iron-rich foods with a source of Vitamin C (such as orange juice or bell peppers) helps the body absorb iron more effectively.

Essential fatty acids (EFAs), particularly omega-3 fatty acids, must come from food because the body cannot synthesize them on its own. They are found in fatty fish, walnuts, flaxseed, and fish oil supplements.

EFAs help protect the myelin sheath, the covering around nerve cells that allows for fast, efficient communication between brain cells. Research has found meaningful cognitive, sleep, and mood benefits associated with adequate EFA intake. Some studies have also found that children and adults with ADHD tend to have lower levels of omega-3 fatty acids compared to neurotypical peers (Stevens et al., 1995; Bloch & Qawasmi, 2011).

Good sources of omega-3 fatty acids:

• Salmon, sardines, mackerel, and other fatty fish
• Walnuts
• Flaxseed and chia seeds
• Fish oil or algae-based omega-3 supplements

It is not uncommon for people in northern climates, including Iowa, to have Vitamin D deficiencies. Vitamin D is a fat-soluble vitamin that is naturally present in very few foods. It is also produced when ultraviolet rays from sunlight strike the skin, but getting adequate sun exposure is difficult when people spend most of their time indoors or live in climates with limited sunlight for much of the year.

Vitamin D plays an important role in brain health. It regulates brain enzymes involved in neurotransmitter synthesis and nerve growth. Animal and laboratory studies suggest it also protects neurons and reduces inflammation. Recent research has found higher rates of Vitamin D deficiency in children with ADHD symptoms (Bener et al., 2014).

Because Vitamin D is fat-soluble, it can accumulate in the body, and supplements should only be used under a doctor's care. However, you can support healthy Vitamin D levels by:

• Getting outside every day, even briefly
• Eating Vitamin D-rich foods: fatty fish, egg yolks, mushrooms, and fortified dairy products

The research points toward a few clear, actionable steps:

1. Eat breakfast every day, and include protein. This is the single most impactful nutrition change for most people with ADHD.
2. Eat a balanced diet with vitamin-rich foods, including fruits, vegetables, and whole grains.
3. Get outside every day if you can, even for a short walk. Sunlight supports Vitamin D synthesis and has independent benefits for mood and focus.
4. Work with your physician to monitor Iron and Vitamin D levels, particularly if you or your child has ADHD or learning concerns.
5. Take supplements only as directed by your care provider. More is not always better, and some supplements carry risks at high doses.

Nutrition is one piece of a larger picture. For most people with ADHD, dietary changes alone will not replace the benefit of evidence-based treatments like behavioral strategies, therapy, or medication when indicated. But nutrition is a foundational support, and it is one that is entirely within reach.

Small, consistent changes, starting with a protein-containing breakfast, can make a meaningful difference in how the brain functions throughout the day.

If you have questions about ADHD assessment or support for learning concerns, we would be glad to talk with you. At Hope Springs Behavioral Consultants, we work with children, adolescents, and adults navigating ADHD and executive functioning challenges.

Bener, A., Kamal, M., Bener, H., & Bhugra, D. (2014). Higher prevalence of iron deficiency as strong predictor of attention deficit hyperactivity disorder in children. Annals of Medical and Health Sciences Research, 4(Suppl 3), S291–S297.

Bloch, M. H., & Qawasmi, A. (2011). Omega-3 fatty acid supplementation for the treatment of children with attention-deficit/hyperactivity disorder symptomatology: Systematic review and meta-analysis. Journal of the American Academy of Child and Adolescent Psychiatry, 50(10), 991–1000.

Bener, A., Kamal, M., & Bhugra, D. (2014). Vitamin D deficiency and attention deficit hyperactivity disorder. Attention Deficit and Hyperactivity Disorders, 6(2), 73–78. https://doi.org/10.1007/s12402-014-0130-5

National Institutes of Health, Office of Dietary Supplements. (2023). Vitamin D: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Stevens, L. J., Zentall, S. S., Deck, J. L., Abate, M. L., Watkins, B. A., Lipp, S. R., & Burgess, J. R. (1995). Essential fatty acid metabolism in boys with attention-deficit hyperactivity disorder. American Journal of Clinical Nutrition, 62(4), 761–768.

Wurtman, R. J. (1982). Nutrients that modify brain function. Scientific American, 246(4), 50–59.