Are You Wired for ADHD? What Your Genes, Lifestyle, and Diet Reveal
ADHD isn’t just about struggling to focus or feeling restless—there’s a bigger picture at play. Your genes, brain chemistry, and even your gut health all shape how your brain functions. But here’s the exciting part: once you understand these connections, you can take control of your symptoms rather than letting ADHD run the show.
What is ADHD and How Do You Know If You Have It?
ADHD is a neurodevelopmental disorder characterised by symptoms such as inattention, hyperactivity, and impulsivity. While it is commonly diagnosed in childhood, many adults also struggle with undiagnosed ADHD, often mistaking symptoms for anxiety, depression, or simply feeling ‘scattered.’
Common signs of ADHD include:
Difficulty focusing or staying on task
Impulsivity and poor decision-making
Hyperactivity or restlessness
Chronic forgetfulness and disorganisation
Emotional dysregulation
If these symptoms sound familiar, seeking a professional evaluation could be a step toward understanding your brain and how to better support it.
The Genetic Component: Why ADHD Runs in Families
Did you know ADHD often runs in families? One key genetic factor that may play a role is the MTHFR (Methyltetrahydrofolate Reductase) gene. This gene helps regulate how your body processes folate and methylation, which are essential for brain function.
What is the MTHFR Mutation, and How Does it Affect ADHD?
Think of MTHFR as your body’s biochemical gatekeeper. It helps convert folate into methylfolate, a vital component in producing neurotransmitters like dopamine and serotonin. If you have a mutation in this gene, your ability to methylate effectively is reduced, leading to:
Lower dopamine levels – Dopamine is crucial for focus, motivation, and impulse control, all of which are affected by ADHD.
Impaired detoxification – Your body may struggle to remove toxins and heavy metals, potentially increasing neuroinflammation.
Higher homocysteine levels – Elevated homocysteine has been linked to cognitive issues and mood instability.
The key takeaway? While you can’t change your genes, you can support your body with the proper nutrients and lifestyle changes to help manage ADHD symptoms.
How Modern Lifestyles Exacerbate ADHD
ADHD isn’t just about genetics—your environment and daily habits can make symptoms worse (or better). Being genuinely curious about how lifestyle factors affect your focus and impulse control may be helpful.
1. Ultra-Processed Diets & Blood Sugar Spikes
If you often feel foggy or have energy crashes, your diet may be to blame. High-sugar, processed foods send blood sugar on a rollercoaster, worsening impulsivity and brain fog. These types of foods may give an instant rush, but they will also cause you to crash and crave more.
2. Excessive Screen Time & Dopamine Overload
Smartphones, social media, and constant digital stimulation flood the brain with dopamine, making it harder to focus on real-world tasks. Consider how much time you spend on screen and consider ways to reduce your use.
3. Poor Sleep Hygiene
Lack of quality sleep can make ADHD symptoms feel out of control. Establishing a healthy bedtime routine can improve focus and emotional regulation. This may be challenging for you if you have ADHD, as your thoughts might be racing through the night. Using meditation to calm the mind might be a great way to distract you from your thoughts.
4. Chronic Stress & Lack of Downtime
A high-stress lifestyle can make symptoms worse. Taking breaks, breathing, and slowing down can help your brain function more efficiently.
5. Reduced Physical Activity
Exercise is one of the best natural ways to boost dopamine and improve focus. Moving your body daily can make a big difference in managing symptoms.
How to Reduce Inflammation and Support ADHD Naturally
Inflammation isn’t just a buzzword—it’s a critical factor that can worsen ADHD symptoms by disrupting brain function and neurotransmitter balance. Chronic inflammation increases oxidative stress, impairs dopamine signalling, and weakens the blood-brain barrier, making it easier for toxins and inflammatory molecules to affect cognitive function.
How Inflammation Can Make ADHD Worse
Increases Neuroinflammation: When inflammation affects the brain, it can impair neurotransmitter production and disrupt cognitive processes related to attention and impulse control.
Disrupts Dopamine Balance: Inflammatory cytokines heavily impact dopamine, a key neurotransmitter in focus and motivation.
Weakens Gut Health: An inflamed gut can lead to increased intestinal permeability (leaky gut), which allows harmful substances to enter the bloodstream and trigger further immune responses, impacting brain function.
Affects Energy Production: Chronic inflammation interferes with mitochondrial function, leading to brain fog, fatigue, and difficulty concentrating.
Strategies to Reduce Inflammation and Support ADHD Management
1. Anti-inflammatory, Nutrient-Dense Diet
Eating a whole-food, nutrient-dense diet rich in anti-inflammatory foods can significantly improve ADHD symptoms.
Increase: Omega-3-rich foods (fatty fish, flaxseeds, walnuts), turmeric, leafy greens, and fermented foods.
Reduce: Processed foods, refined sugars, artificial additives, and trans fats, all of which can trigger inflammation.
2. Supporting Your Genes with the Right Nutrients
If you have the MTHFR mutation, taking the right vitamins and minerals can help reduce inflammation and support neurotransmitter production.
Methylated B Vitamins: These help with methylation and detoxification, which are essential for brain health.
Magnesium: A key mineral that reduces stress-related inflammation and supports cognitive function.
Zinc: Helps regulate dopamine and reduce oxidative stress.
3. Prioritising Gut Health
Your gut and brain are deeply connected, and inflammation in the gut can directly impact ADHD symptoms.
Consume probiotics and prebiotics: Found in foods like yogurt, sauerkraut, kimchi, garlic, and onions.
Reduce gut irritants: Limit gluten, dairy, and processed foods if they trigger digestive issues or inflammation.
Improve digestion: Consider digestive enzymes or apple cider vinegar to support optimal nutrient absorption.
4. Managing Stress and Prioritising Sleep
Chronic stress and poor sleep increase inflammation, worsening ADHD symptoms.
Practice mindfulness and breathwork: Techniques like meditation and deep breathing help lower cortisol levels and reduce systemic inflammation.
Establish a sleep routine: Aim for 7-9 hours of high-quality sleep per night to allow your brain to detoxify and repair.
Incorporate movement: Regular physical activity lowers inflammatory markers and boosts dopamine levels.
By reducing inflammation through targeted lifestyle changes, you can improve focus, energy levels, and overall cognitive function, making it easier to manage ADHD symptoms naturally.
Vitamins and Minerals to Improve ADHD Symptoms Naturally
If you’re looking for natural ways to support ADHD symptoms, the right vitamins and minerals can make a significant difference. These nutrients help with neurotransmitter production, cognitive function, and emotional regulation.
1. Magnesium
Magnesium is essential for calming the nervous system, supporting focus, and reducing hyperactivity. Many people with ADHD are deficient in this crucial mineral.
Best sources: Pumpkin seeds, spinach, almonds, and dark chocolate
Supplement form: Magnesium glycinate or magnesium L-threonate for brain health
2. Zinc
Zinc helps regulate dopamine and serotonin, two key neurotransmitters involved in attention and mood balance.
Best sources: Oysters, beef, chickpeas, and cashews
Supplement form: Zinc picolinate for better absorption
3. Iron
Iron is vital for dopamine production, and low iron levels are linked to worsening ADHD symptoms.
Best sources: Grass-fed red meat, lentils, and dark leafy greens
Supplement form: Iron bisglycinate, which is gentle on the stomach
4. Vitamin B6
Vitamin B6 plays a role in neurotransmitter synthesis, helping to regulate dopamine and serotonin levels.
Best sources: Bananas, poultry, potatoes, and fortified cereals
Supplement form: Pyridoxal-5-phosphate (P5P), the active form of B6
5. Omega-3 Fatty Acids
Omega-3s are crucial for brain function and reducing inflammation, which can help with ADHD-related focus and impulsivity.
Best sources: Fatty fish (salmon, sardines), flaxseeds, and walnuts
Supplement form: Fish oil or algae-based omega-3s with high DHA and EPA content
6. Vitamin D
Vitamin D supports brain function and immune health, and deficiency is common in individuals with ADHD.
Best sources: Sunlight exposure, fatty fish, and egg yolks
Supplement form: Vitamin D3 with K2 for better absorption
7. Methylated B Vitamins
If you have an MTHFR mutation, methylated B vitamins (B12 and folate) are essential for proper methylation and neurotransmitter production.
Best sources: Liver, eggs, and leafy greens
Supplement form: Methylcobalamin (B12) and L-methylfolate (B9)
Incorporating these vitamins and minerals into your diet or supplement routine can support brain function and help manage ADHD symptoms naturally.
The Truth About ADHD Medication and Nutrient Deficiencies
For some, ADHD medication is a game-changer—but it’s important to know that certain medications can deplete essential nutrients.
Common Nutrient Deficiencies with ADHD Medications
Magnesium: Critical for relaxation and focus and often depleted by stimulant medications.
Zinc: Helps regulate dopamine but can become deficient with long-term medication use.
Iron: Low iron is linked to worsened ADHD symptoms.
Vitamin B6: Necessary for neurotransmitter production and mood regulation.
If you take medication, working to replenish these nutrients can be crucial in maintaining cognitive balance.
Gabor Maté’s Take on ADHD: Is It Curable?
Dr. Gabor Maté, in his book Scattered Minds, argues that ADD isn’t just a neurological disorder—it’s also a response to early childhood stress and trauma. His perspective encourages looking beyond medication and exploring ways to support the brain holistically.
If you have ADHD, I recommend reading this book to get a different perspective.
ADHD Checklist: Steps to Take Control
If you want to manage ADHD more effectively, here’s where to start:
✅ Get Tested: Check for genetic mutations like MTHFR and assess nutrient levels
✅ Optimise Your Diet: Focus on whole, anti-inflammatory foods
✅ Support Gut Health: Probiotic and prebiotic-rich foods are key
✅ Manage Stress: Breathwork, meditation, and mindfulness practices help
✅ Reduce Toxins: Minimise exposure to heavy metals and endocrine disruptors
✅ Prioritise Sleep: A solid bedtime routine makes all the difference
✅ Exercise Regularly: Even short daily movement helps boost focus
Understanding ADHD doesn’t mean accepting struggle—it means learning what your brain needs and taking action. You have the power to make choices that support focus, energy, and well-being every day.