When you think of protein, you likely think of building muscles. And yes, protein is important for that. It’s also important for almost every other function of your body and brain.
Now, increasing evidence suggests that eating enough protein can also have a positive effect on ADHD symptoms like inattention and hyperactivity.
This article will cover some of the research and benefits of protein for ADHD, as well as how to make sure you are eating enough.
If you’re new here, welcome! My name is Becca. I am a Registered Dietitian Nutritionist specializing in ADHD nutrition and I also have ADHD myself. I combine evidence-based nutrition knowledge with my own lived experience to help you optimize your health and time in the kitchen.
If you buy from one of the links in this post, I may earn a commission. Visit my Privacy Policy for more information on affiliates.
Let’s get into it!
What is protein?
Protein is one of the macronutrients, which are the nutrients you need in your diet in the largest amounts. Hence the term “macro”.
The other macronutrients include carbohydrates and fats.
Every food that you eat is made up of a combination of these nutrients. Each of them plays an important role in managing your overall health, including brain health and some symptoms of attention deficit hyperactivity disorder (ADHD).
The body doesn’t store extra protein like it does with carbs and fat, so we need to eat it regularly throughout the day to benefit from its effects.
Amino acids
Protein is made up of smaller components, called amino acids, which contribute to every cell in the human body – including muscle, bones, skin and the brain.
Of these, nine amino acids are considered “essential”: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
The term “essential” means that our bodies cannot produce them on their own and we must get them through different types of foods to maintain overall health.
There are a few amino acids that have been explored for their potential role in ADHD management…but more on that later.
Why is protein important for people with ADHD?
Protein has many important roles in the body, especially for those with ADHD.
- Promotes satiety
Protein provides energy and essential nutrients to the body, and it can keep you feeling full for longer.
It stimulates the fullness hormone in the stomach, called leptin, which plays a role in regulating your appetite.
Adding protein to your meals and snacks can help you feel more satisfied and prevent intense hunger between meals.
- Regulates blood sugar
Spikes and dips in blood sugar levels can contribute to increased ADHD symptoms like hyperactivity and trouble focusing.
Adding protein to your meals and snacks helps regulate blood sugar by slowing its absorption and keeping energy levels more steady throughout the day.
Some ADHD medications can reduce appetite, which might lead to bigger time gaps between meals and more blood sugar fluctuations.
Eating a balanced meal before your ADHD medication takes effect is a great way to help support your energy levels and reduce the chances of binge eating behaviors later in the day.
- Supports brain health and cognitive function
Protein and its amino acids play a key role in creating the neurotransmitters in the brain.
Neurotransmitters are the brain’s chemicals and they help carry information between neurons, brain cells, and other parts of the body.
Research suggests that ADHD symptoms could be linked to lower levels or dysfunction of certain neurotransmitters, namely dopamine, serotonin, and norepinephrine.
This means that getting enough protein might be especially important to support the brain function and mental health of those with an ADHD brain.
- Contributes to overall health
Eating enough protein also contributes your overall health by:
- Supporting cell development
- Maintaining muscle mass
- Aiding in recovery from physical activity, injury, surgery, or infection
- Helping keep your immune system strong
- Keeping a healthy hormone balance
How much protein do you need?
Most healthy adults need between 0.8-1.2 grams of protein per kilogram of bodyweight per day.
Of course, this amount varies depending on factors like your height, body composition, and physical activity.
Most people (in general) already meet their protein needs through the foods that they eat – without needing to jump on the supplemental protein train (protein powders, protein bars, etc.)
However, in my experience, people with ADHD typically don’t eat enough of it.
This is mainly due to ADHD tendencies like forgetting to eat, having a preference for higher carb foods, and experiencing executive function challenges in the kitchen.
(Executive dysfunction can make preparing higher effort protein foods feel more daunting.)
To find out if you are getting enough protein, you can do this quick calculation:
0.8 to 1.2g x weight in kg = grams of protein per day
It’s a good idea to aim for AT LEAST 0.8 grams/kg.
How much protein should I have at each meal?
The general guide for most healthy people is as follows:
- ~20-30 grams per meal
- ~10 grams per snack
This approach helps you spread out your protein intake more evenly throughout the day, which supports consistent energy levels, focus, and satisfaction.
Here’s what this might look like:
Breakfast (~20 grams)
- Scrambled eggs
- 2 slices of whole grain toast
- Sprinkled hemp seeds on top
Snack (~10 grams)
- Greek yogurt
- Berries
Lunch (~25 grams)
- Complex carbs, like brown rice
- Ground chicken or turkey
- Hummus
- Veggies
Snack (~10 grams)
- Cheese
- Crackers
- Almonds
Dinner (~30 grams)
- Fatty fish or chicken breast
- Roasted veggies
- Potatoes with cheese on top
High protein foods for ADHD
Protein can be found in high amounts in both plant-based and animal protein sources.
Some protein-rich foods include:
- Beans and lentils
- Soy products like tofu
- Nuts
- Seeds, including flax and chia seeds
- Nut and seed butters, like peanut butter
- Eggs
- Dairy products like milk, cheese, yogurt, and cottage cheese
- Lean meats like poultry, lean beef and pork
- Fish, including canned tuna and salmon
- Shellfish
- Protein powder, like pea or whey protein
While protein is important, it’s just one part of a healthy diet. The key is to include a variety of food groups – combining lean proteins with complex carbohydrates like whole grains and healthy fats – to support overall wellbeing.
Interested in a more detailed list of protein sources?
For more high protein foods, including the associated grams per serving, check out my High Protein Foods Chart. It includes a free downloadable PDF that you can print out, stick on your fridge, and refer to whenever you need.
Amino acid supplements for ADHD management…?
Some ADHDers and researchers wonder whether specific amino acid supplements could help manage ADHD symptoms. And while there’s growing interest in this area, the science is still emerging.
Two amino acids that have drawn interest in ADHD research are tryptophan and tyrosine.
Tryptophan
Tryptophan is needed to make serotonin, the neurotransmitter that supports mood, emotional regulation, and impulse control.
Research has shown that the depletion of tryptophan might impair attention and behavioral inhibition in people with ADHD.
For example, some smaller studies have found that when the neurotransmitter is temporarily lowered in the diet, adults with ADHD have more difficulty holding attention, and children with ADHD show a lowered ability to control impulsive behaviors.
In theory, consuming more tryptophan might help. But research findings on tryptophan supplementation are inconclusive and the general consensus is that more research is needed.
Tyrosine
Tyrosine is needed to make dopamine and norepinephrine, two neurotransmitters that play important roles in attention, motivation, and executive function.
Dopamine’s role in the presentation of ADHD is what has made this an amino acid of interest.
Theoretically, supplementation could support improved cognitive function, but clinical evidence showing improvements in ADHD symptoms is lacking.
The takeaway here is that more quality research is needed on these specific amino acids as they relate to managing the symptoms of ADHD.
If you are taking or considering taking amino acid supplements, you should consult your healthcare provider.
Too long; didn’t read
- Getting enough protein throughout the day can help:
- Keep blood sugar stable
- Reduce energy crashes
- Maintain focus
- Support brain health and the production of important brain chemicals like dopamine, serotonin, and norepinephrine
- Help with the management of some ADHD symptoms
- Here’s how to make protein part of your day:
- Aim for 0.8–1.2 grams per kg of body weight
- Include a protein source at every meal and snack
- Spread protein out throughout the day (not all at once!)
- Pair protein with healthy food that includes fiber and fat to support blood sugar stability and maintain a balanced diet
- Choose a variety of protein foods to meet your amino acid needs
- If you take ADHD medication that lowers appetite, eat a protein-rich breakfast before it kicks in
And remember: the best diet is one you can stick to consistently. Small, realistic changes add up!
Questions? Comments? Leave your thoughts below.
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Hi Becca, thank you for this valuable information. My son is 11 very active on meds for ADHD and ODD. He struggles to fall asleep, just has a very busy mind takes a long time to fall asleep. He can’t wake up in the morning I land up dressing him in bed and we are late every morning for school. He plays a lot of sport though but struggles with every executive functioning skill.
What do you suggest?
Hi Cindy! Thanks for reaching out. I would suggest bringing this up with his physician. Sometimes ADHD medication can impact sleep and implementing strategies around dosage or timing (eg. taking them earlier in the day) can help. Better sleep would likely help in the mornings. You could also speak with a registered dietitian if you think his diet is playing a role. He sounds like an active kid!