This week's tips on how to support ADHD is from my recent article for Autism Eye Magazine and can be read in full on our blog here complete with food sources for the nutrients listed below.
Although ADHD is not a 'one size fits all' diagnosis, there are some common nutritional imbalances we see in most cases with associated symptoms. Please note it is essential that you discuss any of these with your healthcare practitioner before trying to diagnose or supplement yourself!
Magnesium deficiency symptoms include poor focus, irritability and anxiety, apathy, mood swings, fatigue, and poor sleep. Almost all children with ADHD appear to be deficient in magnesium. This mineral plays a key role in the production of neurotransmitters like dopamine and serotonin which help us stay focused, motivated, and happy. Ironically drugs like Ritalin, prescribed for ADHD, can create a deficiency in magnesium and this may be the reason why the drug doesn’t work for some children.
Iron deficiency symptoms include poor sleep and restless leg syndromes as well as poor appetite, shortness of breath, lack of healthy energy, heart palpitations and pale skin. In a study published in BMC Psychiatry, children with low iron were 67% more likely to develop ADHD. If your child shows any of the symptoms above, it’s important to check iron levels and ferritin with a blood test before supplementing. Getting enough iron-rich foods may not be enough as iron absorption can also be affected by gastrointestinal infections, gluten sensitivity or coeliac disease. All of these are important to be checked by a health practitioner.
Zinc deficiency symptoms include poor appetite, digestive issues, allergies, sleep problems, white spots on nails, diarrhoea, weight loss, fatigue, low immunity, dermatitis, and visual problems. When assessing zinc levels, we always look at them in relation to copper levels as the ratio is crucial to proper brain function. Many children are low in zinc, but if you over-supplement, this can cause a copper imbalance, creating different issues.
Copper deficiency symptoms include always feeling cold, easy bruising, fatigue, poor growth, unexplained muscle soreness, brittle bones, pale, premature grey hair, vision problems. As mentioned above, we never look at copper in isolation. It must be balanced with levels of zinc after a proper assessment.
Lithium deficiency symptoms include turbulent, impatient, aggressive, impulsive, intrusive, or unreasonable behaviour as well as being a poor detoxifier and chronically low in B12 and folate even when supplemented. Many people think of lithium as a psychiatric drug but it's also an essential mineral found in many foods including cabbage and eggs. Balancing this mineral can work like magic for some kids but it’s a tricky mineral to supplement and needs to be monitored by your medical team or a qualified practitioner.
Omega 3 fatty acid deficiency symptoms include excessive thirst, frequent urination, food allergies or intolerances, poor focus and tendency for autoimmune conditions. Our brains are very hungry for these fatty acids and if your child is not eating oily fish like mackerel, wild salmon or sardines a few times a week, then supplementing may be needed.
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