Functional Medicine for ADHD

An estimated eight percent of adults in the United States will have an ADHD diagnosis in their lifetime (1). Identifying and treating the root causes of this disorder is crucial for long term success and preventing further symptoms. In this article, we’ll review our protocol using functional medicine for ADHD.

What is ADHD?

Attention-deficit hyperactivity disorder (ADHD) is a mental health disorder that is often diagnosed in childhood and can persist into adulthood.

Symptoms of ADHD in adults may include:

Difficulty focusing
Restlessness
Impulsivity
Poor time management
Frequent mood swings
Disorganization

ADHD is often debilitating and can negatively influence academic and professional performance, relationships, self-esteem, and daily functioning. People with ADHD often report other mental health disorders, like anxiety, as well. Read more about using functional medicine for anxiety.

Hormones are the body's chemical messengers and play an important role in controlling various functions, like metabolism, mood, and reproduction. Hormonal imbalances can cause a wide range of health issues, including irregular periods, mood swings, and even more serious conditions like polycystic ovary syndrome (PCOS) or thyroid disorders.

Thankfully, the foods you eat have a large impact on how your body makes and uses hormones. In this article, we’ll explore some of the best foods that help hormone balance.

Main Hormones

For the sake of this article, let’s define the role and function of four specific hormones that affect overall health. Food can play a big role in how well these hormones work.

Insulin

Insulin is a hormone produced by the pancreas, and its primary role is to regulate blood sugar levels. Your pancreas releases insulin after you eat a meal containing carbohydrates. Insulin helps transport broken-down carbohydrates (i.e. glucose) from the bloodstream into your cells, where it is used for energy or stored for later use. High insulin levels are often seen in conditions like PCOS and type 2 diabetes.

Testosterone

Testosterone is a sex hormone produced by both men and women, but with higher levels normally seen in men. Testosterone plays a role in muscle growth, bone density, libido, and mood. Low testosterone levels can result in fatigue, decreased muscle mass, and low libido in both men and women. Excess testosterone in women can lead to symptoms like facial hair growth and acne.

Estrogen

Estrogen is another sex hormone primarily associated with female development and reproductive health. It's produced in the ovaries and, to a lesser extent, in the adrenal glands and fat cells. Estrogen plays a vital role in regulating the menstrual cycle, supporting pregnancy, and maintaining bone density. Too much or too little estrogen can lead to various issues, including irregular periods, fertility problems, and mood swings.

Thyroid Hormones

Thyroid hormones are made by the thyroid gland. These hormones play a role in nearly every bodily function. For example, they help to control body temperature, metabolism, heart rate, and reproductive health. An underactive thyroid (hypothyroidism) can lead to fatigue, weight gain, and heavy periods, while an overactive thyroid (hyperthyroidism) can result in weight loss, anxiety, and irregular or no periods.

In the United States, the most common cause of hypo- and hyperthyroidism is Hashimoto’s and Graves’ disease, respectively. Learn more about the difference between these two autoimmune thyroid disorders.

Foods That Help Balance Hormones

Your diet, as in the foods you eat, is incredibly important in supporting the health of the four main hormones discussed above. Next, let’s explore a few foods that, when incorporated into an overall healthy diet, can help balance hormones.

Avocado

Avocados are rich in healthy monounsaturated fats that support hormone production and balance insulin and blood sugar levels. Avocados are also high in fiber which supports healthy estrogen detoxification in the gut. Enjoy avocado slices with your scrambled eggs, topped onto a salad, or mashed into guacamole and paired with raw veggies for a filling snack.

Cruciferous Vegetables

Cruciferous vegetables are a part of the brassica family. These vegetables contain specific compounds that help the body detoxify estrogen. This is particularly beneficial for women dealing with higher estrogen levels or conditions like estrogen dominance.

Here are some of our favorite cruciferous vegetables:

Broccoli
Cauliflower
Kale
Brussels sprouts
Bok Choy
Arugula
Cabbage
Radishes
Turnips

Ideas:

Use broccoli slaw or massaged kale in your salad base, add frozen cauliflower to your smoothies, or sauté Brussels sprouts for a crispy side.

Berries

Berries, such as blueberries, strawberries, and raspberries, are loaded with antioxidants and phytonutrients. These antioxidants combat oxidative stress and inflammation, both of which can disrupt hormonal balance. For example, inflammation is one underlying cause of PCOS and can lead to excessively high insulin and testosterone levels. Add berries into your morning oats, enjoy them with a handful of nuts for a satisfying snack, or top them onto a salad for a pop of color and sweetness.

Fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids. These healthy fats help to lower inflammation and promote optimal blood sugar balance. Fish is also a rich source of selenium and vitamin D which supports thyroid hormone production. Aim to eat at least one serving of fish per week. If you aren’t a fan of fish or simply want to optimize your omega-3 levels, we suggest implementing an omega-3 supplement with fish oil into your daily routine.

Nutrient Repletion

The foods you eat have a tremendous impact on your ADHD symptoms. Diets rich in colorful whole foods, like the Mediterranean diet, support optimal brain functioning and reduce the risk of ADHD (5). Likewise, supplementing with certain nutrients may reduce symptoms, especially if you are deficient in that vitamin or mineral. For example, individuals with ADHD may be more likely to have lower zinc levels (6). Zinc supplementation was found to reduce symptoms of hyperactivity, impulsivity, and impaired socialization in patients with ADHD (7). Additionally, when vitamin D levels are deficient/insufficient, vitamin D supplementation and vitamin D plus magnesium appears to improve ADHD symptoms (8). Healthy fats, like omega-3, are also widely known to promote brain health and may be lower in people with ADHD (9).

Optimize Sleep

Improving sleep quality may improve ADHD symptoms; yet, individuals with ADHD are more likely to suffer from sleep disturbances, like insomnia. ADHD-related sleep problems may be caused by a dysregulated circadian rhythm or imbalances in important hormones.

Here are a few tips to improve sleep quality if you suffer from ADHD:

Avoid sugar, alcohol, and caffeine within a few hours before bedtime
Avoid screens for at least an hour before bedtime
Aim for natural sun exposure the before noon to support your circadian rhythm
Engage in a relaxing bedtime routine every night
Keep the bedroom dark and cool
Go to bed around the same time every night to ensure at least seven hours of sleep

In addition to these tips, we may recommend supplements like Sleep Support. This is a blend of calming herbs, like valerian root, and minerals, like magnesium, which promote quality sleep, especially for individuals feeling wired at bedtime. Many of the ingredients in Sleep Support also aid in the production of a brain chemical called GABA, which helps you relax and get into a deeper sleep each night.

Sleep Support

Sleep deep without the “sleep hangover”

$35.00

Omega 3

Fish oil that goes down easy and boosts Omega-3 levels

$59.00

Key Takeaways

Medication is the most common conventional treatment for adults with ADHD. While it can reduce symptoms for some individuals, medication fails to address the root causes of this disorder and leaves many people feeling depleted. In our program, we often see these symptoms go hand-in-hand with numerous other symptoms and missed diagnoses, like autoimmune disease. Using functional medicine for ADHD aims to treat the root cause of your symptoms and may involve interventions to balance your blood sugar, remove food sensitivities, improve gut health, correct nutrient deficiencies, and optimize sleep.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

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