Nourish Your ADHD Brain: Nutrition Support That Makes A Difference
By Emily Fawell, DipION mBANT, mCNHC, Nutritional Therapist, Ealing.
Living with ADHD brings unique challenges, not just with attention, focus and motivation, but also with daily routines around eating, meal planning and food choices. Many people with ADHD find that nutrition directly impacts their energy, mood and ability to stay on track.
As a Nutritional Therapist and ADHD Coach, I’m passionate about supporting those with ADHD through practical, evidence-based nutritional guidance that works with your brain, not against it.
How Nutrition Impacts ADHD
Research suggests that a balanced diet, rich in lean proteins, vegetables, healthy fats and complex carbohydrates can help support focus, keep energy levels consistent and help support emotional regulation. Certain nutrients such as iron, zinc, magnesium and omega-3s play key roles in neurotransmitter production and brain function, while ultra processed foods, added sugars and unstable blood sugar can worsen symptoms.
People with ADHD can also experience:
Irregular eating patterns due to hyper-focus or forgetfulness
Cravings for quick dopamine highs (sugar, refined carbs, alcohol)
Nutrient deficiencies because of appetite changes or medication effects
These issues can exacerbate ADHD symptoms, but they’re highly addressable with the right nutritional support.
For people living with ADHD, everyday challenges with attention, motivation and impulse control aren’t just “behaviour”, they are deeply connected to how our brain chemistry and body interact. One of the key players here is dopamine, a brain chemical involved in motivation, reward and focus.
Recent research and lived experience tell us that many people with ADHD produce lower levels of dopamine naturally. This can make everyday tasks feel harder, drive cravings for fast rewards (like sugary foods and alcohol) and make it more difficult to sustain focus.
But here’s the good news: nutrition and lifestyle really can help support dopamine production and balance, and that can make a significant difference.
What Dopamine Has To Do With ADHD and Nutrition
Dopamine is a neurotransmitter; a chemical your brain uses to send signals that influence:
✔ Attention and focus
✔ Motivation and reward-seeking behaviour
✔ Mood and drive
In ADHD, dopamine pathways are often less responsive, which is one reason stimulant medications work as they help increase dopamine availability in the brain. However, nutrition also supports dopamine production at a biological level, and that’s where food can make a real contribution alongside medication or coaching.
Key Nutrients That Support Dopamine
Some of these come directly from your diet:
Tyrosine - an amino acid found in protein-rich foods (eggs, fish, poultry, tofu, nuts, seeds) that your body uses to make dopamine.
Vitamin B6, iron and zinc - essential cofactors that help the body convert tyrosine into dopamine.
Omega 3 from oily fish, walnuts, flaxseed and chia seeds
Vitamin D is essential for good dopamine levels. At this time of year levels are likely to be low due to the lack of sunshine, so taking a supplement is recommended
Eating a variety of whole, nutrient-dense foods gives your brain the materials it needs to produce neurotransmitters.
Here’s a sample Dopamine rich menu that I’ve created:
Breakfast
Two scrambled eggs and avocado on sourdough toast, sprinkled with seeds (pumpkin, sesame, sunflower or chia) drizzled with olive oil
Lunch
Smoked mackerel salad (rocket, tomatoes, avocado, spring onions, cucumber, beetroot, peppers)
Afternoon snack
Houmous with pomegranate seeds on oat cakes or apple slices with nut butter
Dinner
Chicken stir fry with soy sauce, onions, garlic, ginger, peppers, broccoli, spinach and mushrooms, with brown rice, topped with cashew nuts
Focusing on nutrient-rich meals isn’t about rigid diets - it’s about feeding your brain to function better day-to-day.
Nutrition and ADHD Packages Tailored To Your Needs
I’ve developed a range of ADHD-focused nutrition support packages designed to uncover nutrient gaps, stabilise eating patterns and tailor strategies to your life and goals:
Nutrition and ADHD: Fix Your Diet!
A practical starter package where we analyse your current diet and create a personalised plan to support your ADHD brain.
Nutrition and ADHD: The Basics
Ideal if you’re ready to find out more. We address common nutrient deficiencies through targeted blood testing and consultation, focusing on key areas like fatty acids, vitamin D, B-vitamins and zinc.
Nutrition and ADHD: Let’s Dig Deeper
Add Nutrigenomics insights (from your personal DNA pathways that control the nervous system) and advanced metabolic testing to reveal how your body uniquely processes energy, neurotransmitters and stress hormones.
Nutrition and ADHD: The Deepest
My most comprehensive package — adding gut health testing and urine mineral profiling so we can fine-tune nutrition with precision.
Each package combines nutritional advice with ADHD coaching to ensure changes are realistic, effective and personalised to you.
Want To Find Out More? Get In Touch!
Whether you’re curious about how food affects your ADHD symptoms or ready for deeper personalised support, I can help. I’d love to help you create sustainable habits that nourish your brain and enrich your life.
Book a free 15-minute discovery call or find out more on my website or by emailing emily@4wellpeople.co.uk
