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What you eat can change how your brain feels.

For those of us with ADHD or mental health ups and downs, food can lift us or sink us.

Some stuff clears the fog, some makes it worse.

I’ve been testing this myself, and it’s been pretty neat. Let’s break down what helps, what doesn’t, and some extras that might work.

Plus a reminder to check with your doctor or nutritionist before trying big changes.

Foods That Can Work for You

Simple foods can make your brain happy. Think:

• Salmon

• Spinach

• Nuts

• Berries

They’ve got omega-3s and vitamins that help you focus and relax. Good fuel for your head.

Foods That Can Mess You Up

Sugary things like

• Candy

• Soda

• White bread

It can throw you off. They spike your energy, then drop it, making ADHD stuff like hyperactivity worse. Skipping them keeps you steadier.

My Diet Switch

I reduced my carbs a few months ago. Now my mornings are eggs, a banana, coffee, and a ketone shot (a drink for quick brain energy). I’m not on a ketogenic diet, btw.

I thought I’d be starving by lunch, but I’m fine until dinner. My focus hangs on longer, and my mood’s better.

Less carbs, less brain chaos, maybe it’s the ketones or calmer energy.

Time will tell how this pans out long term, but for now I feel good and sharper.

Supplements to Try

Some add-ons can boost your brain. Check with your doctor or nutritionist first, but here’s what they do, with simple science:

Omega-3s (Fish Oil)

These calm brain inflammation and help you think clearly. A 2017 study said kids with ADHD got less hyper and more focused with omega-3s. Like a brain chill pill.

Magnesium

This relaxes you and helps with attention. A 2016 study found it cut ADHD wiggles when paired with B6. Quiet support for your mind.

L-Tyrosine

This turns into dopamine, keeping you sharp when life’s nuts. A 2015 study said it boosts brainpower during stress—good for ADHD focus fights.

B Vitamins (B6, B12, Folate)

These give energy and steady your mood. A 2019 study showed low Bs make you foggy, but adding them helps clear it up. Easy mood lift.

Vitamin D

Low levels can leave you down or scattered. A 2020 study said Vitamin D pills boosted mood and focus for people low on it.

Final Thoughts

Food’s not a fix-all, but it matters.

Dropping carbs and adding brain-friendly stuff, like eggs or supplements, has helped me.

Science backs it up. Before you try, talk to your doctor or nutritionist to make sure it fits you.

Start small: swap cookies for nuts, maybe add a fish oil. See how your brain likes it. Little steps, big vibes.

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Lastly,

Stay Different,

The AuDHD Exec

Disclaimer: I am not your psychiatrist, coach, doctor. Neurodiverse Diary does not provide medical services or professional counselling and is not a substitute for professional medical care. Everything I publish represents my opinions, experience, not advice.