Nutrition, Diet and Exercise

ADHD (Attention Deficit and Hyperactive Disorder) is the most common neurodevelopmental disorder which affects about 70 million children in United States. Even when ADHD is diagnosed at a young age, impairments can persist into adulthood.
Untreated ADHD individuals have more injuries, are prone to be involved in traffic accidents, exhibit academic underachievement, reduced occupations performance, emotional dysregulation, lower quality of life, low self-esteem, poor social skills, suicidal ideation and attempts, delinquency, and criminality. Research shows it can lower life span by 12-13 years.

This blog researches the effects of nutrition, diet and exercise in alleviating ADHD symptoms. Components of nutrients such as micronutrients (Magnesium, zinc, iron, vitamins, polyunsaturated fatty acids (omega 3)) probiotics, lifestyle patterns and exercise have been evaluated over the years.

Magnesium:

Magnesium has been found to be deficient in ADHD individuals. Replacement of Magnesium has not been shown to improve ADHD symptoms.

Zinc:

Zinc deficiency in association with ADHD is not very consistently shown in the research.

Iron:

Iron deficiency has been thought to be associated with ADHD. Iron supplementation in ADHD patients in the absence of iron deficiency has not shown improvements in ADHD symptoms.

Vitamins:

Vitamin D has been shown to be deficient in patients with ADHD. Vitamin D replacement has not shown any significant improvement in ADHD symptoms. In small children, vitamin D and zinc show mild improvement in symptoms.

Polyunsaturated fatty acids (Omega -3):

Lots of studies have been done with Omega-3 supplementation and its effects on ADHD symptoms. At best, studies have shown mild improvement after months of taking Omega-3.

Probiotics have not shown any improvements in ADHD symptomatology.

Exercise:

2-3 days per week of 30–60 minute workouts on a consistent basis has been helpful in minimizing ADHD symptoms. In addition, it also reduces depression and anxiety. Longer duration and 5 days of exercise per week have not shown beneficial effects beyond the above recommendation.

Lifestyle changes:

Good eating habits to include avoiding sugar and artificial colors in food items, and reducing processed foods has shown promise in minimizing ADHD symptoms. In addition, good water intake, reading, and less screen time also help ADHD symptoms.

Finally, ADHD is the most common neurodevelopmental disorder and has lots of consequences if it goes untreated. Stimulant medications are the main line of treatment along with treating comorbidities such as sleep disorders, anxiety, depression etc. Healthy lifestyle and taking supplements will help the symptoms along with the medications.