Foods That Improve Focus and Memory in Individuals with ADHD

Discover tips, treatment options, and support strategies from the Finding Focus Care Team

Last Update: February 23rd, 2025 | Estimated Read Time: 3 min

Attention Deficit Hyperactivity Disorder (ADHD) affects many people, making it harder to focus, remember things, and stay organized. While medication and therapy can help, nutrition also plays a key role in brain function. Eating the right foods can improve focus and memory, supporting better daily performance (Millichap & Yee, 2012).

How Food Affects ADHD

Your brain needs the right nutrients to work properly. Poor nutrition can impair concentration and impulse control, while a balanced diet helps improve focus, memory, and mood (Sonuga-Barke et al., 2013).

Protein: The Brain’s Building Block

Protein helps produce neurotransmitters that regulate mood and attention, providing steady energy and preventing distraction (Millichap & Yee, 2012).

Sources:

• Chicken, turkey, and beef
• Salmon, trout, and other fatty fish
• Eggs, beans, and lentils
• Nuts and seeds

Tip: A high-protein breakfast improves attention and memory. Choose eggs or Greek yogurt instead of sugary cereals.

Omega-3 Fatty Acids: Essential for Brain Health

Omega-3 fatty acids improve memory and reduce impulsivity. Many individuals with ADHD have low omega-3 levels, so consuming more of these fats enhances focus and mood (Cooper et al., 2015).

Sources:

• Salmon, sardines, and trout
• Flaxseeds, chia seeds, and walnuts
• Omega-3-enriched eggs

Fact: Omega-3 consumption is linked to better attention and behaviour (Cooper et al., 2015).

Complex Carbohydrates: Sustained Energy for Focus

Complex carbohydrates break down slowly, preventing the energy crashes that worsen ADHD symptoms (Millichap & Yee, 2012).

Sources:

• Whole grains like oats and quinoa
• Sweet potatoes
• Apples, pears, and berries
• Broccoli and spinach

Tip: Limit sugar to avoid energy crashes and poor focus.

Key Vitamins and Minerals for Brain Function

Essential vitamins and minerals support focus, memory, and mood (Sonuga-Barke et al., 2013; Stevens et al., 2011).

Key Nutrients:

• Zinc: Reduces hyperactivity (meat, pumpkin seeds, cashews)
• Iron: Delivers oxygen to the brain (lean meats, spinach, beans)
• Magnesium: Regulates brain signals (nuts, leafy greens, whole grains)
• Vitamin B6 and B12: Enhance brain function and energy (fish, eggs, dairy)

Fact: Low iron levels are linked to increased ADHD symptoms (Stevens et al., 2011).

Healthy Eating Habits for Better Focus

• Mindful Eating: Focus on your food to avoid overeating and improve digestion.
• Routine Meals: Consistent meal times help maintain stable energy and mood.
• Cooking Involvement: Preparing meals encourages healthier food choices.

Tip: Eating without distractions improves concentration.

Foods to Limit or Avoid

• Sugary Snacks and Drinks: Cause energy crashes and worsen symptoms
• Artificial Additives: Linked to hyperactivity
• Caffeine: May help some people focus but cause anxiety in others

Conclusion

A nutritious diet improves focus, memory, and overall brain health. Including protein-rich foods, omega-3s, complex carbohydrates, and essential vitamins can help manage ADHD symptoms. Combined with mindful eating and consistent meals, small dietary changes can lead to better concentration, energy, and well-being.

Finding Focus Care Team

We are a group of nurse practitioners, continuous care specialists, creators, and writers, all committed to excellence in patient care and expertise in ADHD. We share content that illuminates aspects of ADHD and broader health care topics. Each article is medically verified and approved by the Finding Focus Care Team. You can contact us at Finding Focus Support if you have any questions!

References

Cooper, R. E., Tye, C., Kuntsi, J., & Asherson, P. (2015). Omega-3 polyunsaturated fatty acids in the treatment of ADHD: A comprehensive review of clinical trials. Journal of Psychopharmacology, 29(7), 753-764. https://pubmed.ncbi.nlm.nih.gov/26040902/

Millichap, J. G., & Yee, M. M. (2012). The diet factor in attention-deficit/hyperactivity disorder. Pediatrics, 129(2), 330-337. https://doi.org/10.1542/peds.2011-2199

Sonuga-Barke, E. J. S., et al. (2013). Nonpharmacological interventions for ADHD: Systematic review and meta-analyses of randomized controlled trials of dietary and psychological treatments. American Journal of Psychiatry, 170(3), 275-289. https://doi.org/10.1176/appi.ajp.2012.12070991

Stevens, L. J., et al. (2011). Essential fatty acid metabolism in boys with attention-deficit hyperactivity disorder: Clinical implications. American Journal of Clinical Nutrition, 94(6), 1740S-1748S. https://doi.org/10.3945/ajcn.110.000679