Unlocking the Connection Between ADHD and Gut-Brain Health: What You Need to Know for Kids and Adults

As I sit here and attempt to write this article, I’m tempted by my phone, the ding of my email, and the urge to get up and go for a run to deal with the stress of a self-imposed deadline of blog completion. 

Is it any wonder that ADHD diagnoses are on the rise? 

As our attention spans rapidly diminish, our tech addictions worsen, and our search for dopamine is dominated by ultra-processed foods and video games, we as adults are struggling, but even more than that, our children are struggling.

According to the Centers for Disease Control and Prevention (CDC), ADHD is among the most common mental conditions in children, with an estimated 6 million children ages 3 to 17 years having ever been diagnosed.

I am also seeing this nearly always co-diagnosed with autism (meaning, rarely do I see a child that ONLY has an autism diagnosis, they almost always have an ADHD diagnosis too). 

In the past decade, the importance of our gut (i.e. our small and large intestines), has gotten a TON of attention, and rightfully so. The importance of a healthy gut is so critical for healthy digestion, detox and elimination, and nutrient absorption. 

What is also beginning to be appreciated, is the gut-brain, bi-directional relationship. 

For many years, I was only taught that the brain communicated down to the gut–think “stressed gut.” I knew this to be true because the hours before any ice skating competition, I’d be in the bathroom with the runs. 

But turns out, the communication between the gut and brain, via the vagus nerve, occurs in both directions. 

This means what happens in the gut, does not stay in the gut, it sends information back up to the brain. 

So if our gut is out of balance or stressed, our brain gets that signal and has to decide what to do with it. 

With that in mind, let's dive into ADHD and perhaps illuminate what we know about this diagnosis with a new lens. At the end, I will also touch on the most common and successful approaches I use for healing. 

Let’s start at the beginning…

1. What is ADHD, and What Are Its Common Symptoms?

ADHD stands for Attention Deficit Hyperactivity Disorder. It often transitions to ADD (attention deficit disorder) in adulthood. Symptoms in kids and adults include inattention and difficulty focusing, hyperactivity, impulsivity, challenges holding onto friendships, and emotional or physical outbursts. I often see picky eating, anger and challenges with sleep in my kiddos with ADHD as well. 

As kids turn into adults, usually the hyperactivity component of the diagnosis becomes more manageable, or shows up in different ways (such as anxiety). 

2. What is the Gut-Brain Connection, and How Does it Relate to ADHD?

The gut-brain axis is the communication network linking the gut and brain through nerves, hormones, and immune signals. This system plays a crucial role in mood, behavior, and cognitive function. 

In ADHD, imbalances in gut health, such as an altered microbiome or "leaky gut," can impact neurotransmitters like dopamine and serotonin, which are essential for focus, mood regulation, and impulse control. Crazily enough, MOST of our neurotransmitters are not made in the brain, they are made in the gut and transported to the brain. Studies show that gut inflammation or dysbiosis (an imbalance of gut bacteria) may worsen ADHD symptoms.

In this case, a child or an adult with a gut out of balance, will have impaired mood, appetite, sleep, perhaps even poor growth on top of the traditional ADHD symptoms. 

Most allopathic practitioners that I come across approach this from a symptom-based treatment approach–let’s give the brain adrenaline to help it focus and then give the body pharmaceuticals so that it can settle and sleep at night. 

The child or the adult then is on the rollercoaster of pharmaceuticals, one for each symptom and then more to combat the symptoms of the pharmaceuticals. 

When treated early, usually this can be avoided, but more on that later. 

3. How Can Gut Health Influence ADHD Symptoms?

When our gut is filled with the right balance of microbes, is getting a frequent influx of high quality food to feed those microbes, yeast is in balance, and the gut is able to absorb and use the nutrients from the food, the results can be absolutely life changing. Let’s talk about the approach I use with my clients and my favorite supplements for supporting the gut-brain highway. 

Step 1: Balance The Microflora

One of the most common early symptoms I see in my ADHD patients is that they had multiple or chronic ear or strep infections when they were little. EACH round of antibiotics wipes out the gut for years if left unattended to. When this happens, almost immediately Candida, the most famous of the yeast species, takes over because there are no bacteria to keep it in balance. 

Overgrowth of Candida doesn’t just cause yeast infections and yellow toenails, but it is also responsible for rashes, eczema, digestive issues, sugar cravings and obsessions, pain, brain fog, thrush, cradle cap, and dandruff. 

So before I do much of anything, I get my kiddos on a yeast balancing probiotic. 

Next we work on mealtimes and picky eating if we need to. The picky eating - healthy biome cycle is an important one to break up. 

Our gut bugs actually dictate our appetite, cravings, and what sounds good to eat. When a child has a dysregulated microbiome aka the “gut”, they tend to crave certain foods. They eat those foods (usually high processed carbs and sugars) and the bugs in the gut continue to crave those foods. 

This is why I like to interject with some supplements while we ALSO work on the picky eating. 

Step 2: Address picky or limited eating

As we can bring on new foods, the gut flora will start to change, but this is boosted by bringing in good quality probiotics simultaneously. 

In adults, I will have them generally explore a gluten and/or dairy free diet along with increasing anti-inflammatory foods. In kids, this can be harder so we have to get creative, but I have seen some incredible transformations when we put all these pieces together. 

Step 3: Remove the ADHD “aggressors”

A few weeks ago, I addressed this in the blog here. But as a quick high level overview, eliminating high fructose corn syrup, food dyes and colorants, artificial sweeteners and flavors, as well as any abbreviations (BHT, TBHQ, etc) from the foods being consumed is CRUCIAL to recovery and healing. These foods not only are aggressive on the liver and detox systems, but also interfere with appropriate neurotransmitter production and use, mood, behaviors, and the integrity of the gut. 

Gut Health Interventions for ADHD?

Ok, here’s the juicy parts! Let’s go…

1. Omega-3 Fatty Acids

• Research Findings: Numerous studies have shown that omega-3 fatty acids, particularly EPA and DHA, play a crucial role in brain health and can help improve ADHD symptoms like hyperactivity, impulsivity, and inattention. Children and adults with ADHD often have lower levels of omega-3s.
• Recommended Starting Dosage: Supplementing with 1,000-2,000 mg of combined EPA and DHA daily has shown benefits in many studies.
• Time to Notice Improvements: Results may take 8-12 weeks to become noticeable, as omega-3s accumulate in the brain over time.

2. Zinc and Magnesium

• Research Findings: Zinc is important for neurotransmitter function and regulation of dopamine, while magnesium plays a role in calming the nervous system. Studies have found that children with ADHD may have lower levels of these minerals, and supplementation has been associated with symptom improvement.
• Recommended Dosage: Zinc supplementation is often recommended at 20-30 mg per day, and magnesium at 300+ mg per day, depending on individual needs. This is very individualized and should be discussed with your practitioner. 
• Time to Notice Improvements: Benefits can typically be seen within 4-8 weeks, though consistency is key.

3. Iron

• Research Findings: Iron deficiency has been linked to ADHD, as iron is necessary for dopamine production. Supplementation has shown to improve symptoms in some children, particularly those with low ferritin levels.
• Recommended Dosage: Iron supplementation should be guided by blood test results, but 5-10 mg/kg of body weight is often used for those with confirmed deficiency.
• Time to Notice Improvements: It can take 8-12 weeks to notice changes, as it requires time to restore adequate iron levels.

4. Probiotics and Gut Health

• Research Findings: Emerging studies suggest that gut health, particularly the balance of gut bacteria, can influence behavior and cognitive function. Probiotics can help improve gut microbiota diversity, reduce inflammation, and positively impact mood and attention.
• Types of Probiotics: Strains like Lactobacillus rhamnosus and Bifidobacterium have been associated with improvements in mental health.
• Time to Notice Improvements: Effects can take anywhere from 4-12 weeks, with some individuals responding more quickly than others.

5. Dietary Changes

• Research Findings: The elimination of certain foods, like artificial additives, dyes, and sugar, has been found to reduce hyperactivity and other ADHD symptoms in some children. Additionally, adopting an anti-inflammatory or whole foods-based diet can support overall brain health.
• Common Dietary Interventions: Gluten-free, dairy-free, or Feingold diets (which eliminate artificial food additives) may be helpful for some individuals.
• Time to Notice Improvements: Dietary changes can lead to noticeable improvements within 3-6 weeks, though longer-term adherence is usually necessary for sustained benefits.

How Long Does It Take to Heal from ADHD?

• Symptom Improvement: While "healing" from ADHD is complex and varies for each individual, significant improvements can typically be observed within 3-6 months of consistent, comprehensive natural treatment. This timeframe allows for dietary and lifestyle changes, along with supplements, to start showing effects.
• Long-Term Outcomes: For some, a holistic approach may lead to a substantial reduction in symptoms over a year or more, particularly when root causes (like nutrient deficiencies, gut health, and inflammation) are addressed. However, ADHD traits may still persist in some form, though they can become more manageable.
• Personalized Approach: Results vary depending on the severity of the ADHD, co-existing conditions, and individual lifestyle factors. Working with a practitioner for tailored interventions can optimize healing time.

Small, seemingly minute changes will begin to compound. Pick ONE to TWO items to start with and then bring others on board. 

If you are interested in personalized and individual help, please visit me here.

I’m rooting for you AND your family!

Katie