Something that I haven’t seen in the comment section yet is having a diet that supports your brain functions.

(I want to preface that in no way do you have to start a new diet for you to feel improvements. But it sure helps to build it out fully. Also, I’m using the word diet as in what you eat to sustain and improve your body, brain, and the systems within. And not one of those strict, fad-like things.)

Starting my day with something high in protein, healthy fats, omega-3s, minerals, fiber, and if I can, antioxidants, is a must. I personally love eating a yogurt bowl for breakfast every day, as it provides all of the above. Mine consists of 4 Tps of plain yogurt (meaning no flavor, added sugar, or additives), 2 Tps of low sugar count flavored yogurt such as peach, vanilla or strawberry yogurt, 3/4ths of a cup of rolled oats, 1/2 - 3/4ths of a cup of low overall sugar and high protein trail mix, 1-1 1/2 Tps of chia seed and 3/4ths to 1 cup of no added sugar almond milk. And if in season, I absolutely add washed blueberries to my bowl. The trail mixes I use all have deshelled sunflower seeds as their mix. With peanuts, almonds (whole, halved or slivered), cashews, pumpkin seeds, raisins, and sometimes semi-sweet chocolate chips as well.

Where’s what we should be focusing on with our diets as people with ADHD:

Protein for Neurotransmitters

A consistent recommendation is to start the day with a protein-rich breakfast and include protein in snacks throughout the day, because protein supports the production of brain neurotransmitters essential for focus and attention.

Healthy Fats and Omega-3s

Regular intake of omega-3 fatty acids (from sources such as eggs, salmon, almonds, walnuts, avocados, flaxseed, etc.) as they may improve focus and support overall brain function for those with ADHD. Fish oil supplements are sometimes suggested.

Reduce Sugar and Additives

Dr. Hallowell routinely warns against diets high in sugar and artificial ingredients, as these can cause blood sugar spikes and worsen symptoms of inattention and hyperactivity. “A diet high in carbohydrates, sugar, trans-fatty acids (and all those other ingredients contained in the many processed foods we Americans love to consume) is not beneficial for anyone, least of all people coping with ADHD.” - Feeding Your ADHD Brain… Literally

Hydration and Micronutrients

Proper hydration and intake of key micronutrients are vital for brain health, especially for individuals with ADHD. Staying hydrated helps regulate neurotransmitter production, particularly dopamine, which supports focus, mood stability, and impulse control. Mild dehydration can impair attention, memory, and executive functioning, leading to brain fog, irritability, and fatigue—issues commonly experienced with ADHD. - Hydration and ADHD - Nutrition in the Management of ADHD: A Review of Recent Research

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A reminder that I’m not perfect in achieving these things and still struggle in my life, regardless of whether I eat healthy consistently or not. But I can tell you that it has greatly helped me not feel as out of it every day, low energy, in a brain fog, lack of ‘average’ focus, etc. One other thing to add to this is either taking a multivitamin (that you’ve researched) or, for me, drinking a Vitamin Water daily. From that, I’m getting vitamin B12, which helps support your energy production. And while it’s not definitive in research, higher or normal amounts of zinc (8-10mgs /d) have been shown to suggest that it can help reduce symptoms of hyperactivity and impulsivity. Some studies have shown that having a regular amount of zinc in your body may enhance the effectiveness of stimulant medications. - Finally Focused: Mineral Imbalances & ADHD (Part 1: Zinc Deficiency & Copper Excess)

Hope this helped.