The Link Between ADHD and Nutrition
Learn how a modified diet can minimize the symptoms of a common behavioral disorder.
MSN Health & Fitness
Your child has a hard time sitting still in class, but you loath the idea of having him take Ritalin and lose his sparkle. And yet, he does need to stop bouncing off the walls. Increasingly, parents are looking at their child’s diet before turning to medication to treat attention deficit hyperactivity disorder, known as ADHD.
Characterized by hyperactivity, impulsiveness, and the inability to focus, ADHD is the most commonly diagnosed behavioral disorder in childhood, affecting from 3 percent to 5 percent of U.S. school-age children. Most parents and physicians treat ADHD with medication—in fact, the use of medication tripled worldwide between 1993 and 2003, with the United States prescribing more medication for ADHD than any other country. Yet some parents have taken a rigorous look at their child’s diet, as a substitute for or in conjunction with meds, in an effort to minimize symptoms and ultimately sidestep a dependency on drugs.
Medication produces fast results and is preferred by many physicians, parents, and teachers. “It does improve behavior, it is easy, it is quick, but the problem is it doesn’t heal anything,�?says clinical nutritionist Marcia Zimmerman, a former research scientist at Stanford University Medical Center and author of the book The ADD Nutrition Solution: A 30-Day Drug-Free Plan. “And moreover, when a child has been on these meds for a period of time it develops side effects and you have to use more drugs to relieve the side effects.�?/FONT>
A nutrition approach takes longer to show results. “With dietary supplements you can see improvement in behavior in a week or two,�?says Zimmerman. “A food approach is more of a long-term thing—a 30-day plan, for example.�?/FONT>
There are many ADHD-healing diets to choose from. The Feingold Method has sparked controversy because of its regimented program and recommendations that you steer clear of many foods—such as fruits—that are considered healthy by many nutritionists. Another option is elimination diets, in which parents take away multiple food categories and then reintroduce them one by one to see how they affect mood and behavior.
Whichever approach you choose, make sure the changes are realistic for your family and don’t create additional stress as you attempt to follow them. “There are diets out there that are incredibly strict,�?says Bonnie Taub-Dix, a spokesperson for the American Dietetic Association with nutrition practices in Long Island and Manhattan. “Those diets could have credibility, but I would recommend picking some aspect of the diet—let’s say sugar—and really watching that to see if your child has a change in behavior.�?/FONT>
Zimmerman says it’s OK to relax and let your child enjoy the food at a birthday party, for example, but she says it’s easier for a child to adjust to a new, restricted diet when the whole family takes part.
The backbone of a food-based approach is stabilizing blood sugar levels and feeding the brain the right types of foods at the optimal times. Protein and whole grains are high on the list and recommended by both Zimmerman and Taub-Dix. Small healthy meals throughout the day regulate energy, and convert food into the glucose the brain needs to function.
“About 50 percent of what a child eats goes to feed their brain,�?Zimmerman says. “The brain’s only fuel is sugar—glucose, not sucrose. We have to have a steady supply of glucose for the brain. If they get too much, [the ADHD child] can’t handle it, if they don’t get enough, they can’t handle it. The theory is to supply the brain with glucose when they need it but also to supply protein. You want the messages between the brain cells to be activated at the right time.�?/FONT>
A health care professional can help you find the nutrient mix that’s best for your ADHD child. Both Taub-Dix and Zimmerman emphasize the importance of consulting a physician before taking a food-based approach. “Just like any illness, when your child needs medication it’s important to give medication,�?says Taub-Dix.
And if a child is already taking meds, don’t pull him off without a plan. “If a child is on meds, you have to work with a doctor,�?Zimmerman says. “It is possible to reduce a child’s meds or alleviate some of the side effects, and it is even possible that diet and supplements could remedy the situation. But when you are talking about medication, you want to make sure parents understand that you should not just stop them.�?/FONT>
In Pictures: 5 Foods to Feed Your Child With ADHD [http://health.msn.com/centers/adhd/slideshow.aspx?cp-documentid=100163625]
Foods to Feed Your Child With ADHD
Essential Fatty Acids (EFAs)
Here is one fat you want your child to have: DHA, an Omega-3 fatty acid, is the key to unlocking an ADHD child’s brain. Studies have found that children with learning disorders, including attention deficit and hyperactivity disorders, often have an EFA deficiency.
The right kinds of fat are needed to help the brain fire information efficiently from synapse to synapse. An ADHD child experiences a miscommunication between brain cells, says clinical nutritionist Marcia Zimmerman.
A message is fired, but not received, “so then it gets sucked back up into the neuron that sent it in the first place,�?says Zimmerman. The EFAs help the brain cells receive the messages sent between synapses, thus eliminating the chatter and preventing the sending neuron from scooping up its own message.
Fish, flax seeds and nuts are great sources of EFAs. The specific EFA to look for is the omega-3 essential fatty acid DHA that’s found in fish and some algae. Fish oil supplements are an efficient way to help your child get the amount he needs. DHA omega-3 eggs and other foods with DHA added to them are also good sources. EFAs from flax seed and other sources can work too, but the body needs to convert it into the form most advantageous for one’s body, so it is a less efficient source.
Vitamin B Complex
The B vitamins have been linked to improved neural activity and are great at reducing stress, both useful for children with ADHD. While most B vitamins are safe, two do have potential side effects so consult with a medical provider before selecting a supplement for your child. Vitamin B3, also commonly known as niacin, can cause skin flushing and, in a time-released form, has been associated with liver damage. High doses of vitamin B6 can cause numbness and tingling.
Good food sources of the B vitamins are nutritional yeast, liver, whole-grain cereals and breads, rice, nuts, milk, eggs, meats, fish, fruits, leafy green vegetables and soy.
Protein
If you’ve ever traded your afternoon caffeine fix for a couple bites of salmon then you already know: Protein evenly sustains your energy. The same holds true for children with ADHD—eating small portions of protein throughout the day evens out their energy, too.
“I have always told parents they need to plan a protein lunch,�?says clinical nutritionist Marcia Zimmerman. “Make sure the child gets protein for breakfast, too.�?/FONT>
Serving a protein meal doesn’t mean you have to cook. Offer your child string cheese wrapped in whole grain bread. Feed him an egg, or low-fat plain yogurt blended with a banana for sweetness.
Zimmerman suggests mixing protein powder into a smoothie that you serve your child for breakfast, and offering a protein-rich smoothie as a snack when your child returns from school. Throughout the day, offer nuts and seeds, brown rice cakes spread with hummus, or any nut butters such as cashew butter.
Calcium and Magnesium
Give your child a tall glass of milk or lots of green veggies. While calcium is known for helping build strong bones, Zimmerman says it also supports cell membranes and aids the nervous system, especially in impulse transmission, which could improve a child’s behavior.
Magnesium also has a calming effect on the nervous system, helping to maintain normal muscle and nerve function, and is involved in energy metabolism and protein synthesis. Children diagnosed with ADD and ADHD have responded positively to supplementation from calcium and magnesium—both of which are found naturally in many foods.
Milk and milk products are a main source of calcium. Green vegetables such as broccoli, kale, and collard greens, and whole grains and cereals are additional sources. Green veggies such as spinach are a great source of magnesium, as are beans and peas, nuts, seeds, and whole grains.
Trace Minerals
Trace minerals are micronutrients that are needed by the body every day, but in small amounts. Trace minerals that would help an ADHD child include zinc, and iron. Studies have shown that children with ADHD have low levels of zinc in their bodies, when compared to children without ADHD. Iron helps regulate the neurotransmitter dopamine and may help children with ADHD, though studies have been inconclusive. Trace minerals are found in fruits, vegetables, and animal products but many nutritionists recommend supplementing with a sugar-free multivitamin.
Jean Weiss is a freelance writer based in Boulder, Colo. She writes regularly about nutrition and healthy living.
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