ULTIMATE ADHD

GUIDE TO A
HEALTHIER YOU
By Dr. D. LeGrand Peterson, ND
 LABS
What Labs To Run
For ADHD
IRON DEFICIENCY
Iron deficiency is more common among
ADHD than you think and can present
with a lot of the same ADHD symptoms.
If you deal with brain fog, fatigue or
spacing out, checking your iron levels
with your PCP can be really helpful.
MALNUTRITION
Many people with ADHD will
have digestive issues and can
cause malnutrition, which can
cause ADHD symptoms.
If you have digestive issues it
is important to get proper
testing.
FOOD ALLERGY TEST
Food allergies can cause brain fog,
digestive complaints and hyperactivity.
If you suspect your ADHD child has
these common allergy symptoms, it
does not hurt to run a full food allergy
test. I recommend IgE testing and not
IgG!
LEAD POISONING
One of the most common type of metal
poisoning today is lead poisoning. This is
so because older homes used lead in
their paint.
If you have lived in a house that was
built before 1978 chances are it had
lead-based paint and should get
yourself checked out.
DYSFUNCTIONAL THYROID
When we think of thyroid issues we
think of only people with fatigue.
But thyroid issues can also present
with similar symptoms as ADHD.
If you have constipation, low
energy and spacey then check for
thyroid.
NEUROFEEDBACK
Neurofeedback is a great way to help
exercise an ADHD brain improve
attention and hyperactivity.
But also, it can read brain wave activity
to see what parts of the brain is inactive.
If your looking for remote
neurofeedback check out my clinic at
www.natureshealthnd.com
 ADHD
Foods You Should
Avoid For ADHD
FOOD COLORING'S
Some research has found there to be a
connection between food coloring and
hyperactivity. It can also cause
digestive issues.
So when your in the store, make sure to
check for labels that have these harmful
food dyes.
FOOD ADDITIVES
Researchers found that when
food dyes where combined
with preservative sodium
benzoate, hyperactivity
increased.
Example of these harmful
additives would be: BHA, BHT,
sodium nitrate and TBHQ.
STIMULANTS
Any kind of stimulant such as caffiene,
energy drinks, coffee, soda pop with
caffiene can cause increased
hyperactivity and can lead to burnout.
If you are consuming any of these, cut
back or take out completely from your
diet.
NUTRITION
REFINED SUGARS
Both refined sugars and simple carbs
are something that can exacerbate
ADHD symptoms.
Asses your sugar consumption and start
cutting back to help improve
hyperactivity and brain fog.
COMMON FOOD ALLERGIES
Food allergies have been known to
cause brain fog and hyperactivity.
Some of the most common
allergies would be milk, eggs, nuts
and wheat. You can do a food
elimination diet for a month to see
if your symptoms improve.
JUICE AND SODA
Both juice and soda have high amounts
of sugar and can increase levels of
hyperactivity. Not only that, but can
cause mood swings, as a result, from
having high and low blood sugar levels.
Also, a great deal of sodas and juices
have many other harmful additives. As
was discussed, these can have a
negative impact on your ADHD.
 ADHD NUTRITION

Nutrients And
Exercise For ADHD

COMPLEX CARBS

Complex carbs such as veggies, whole

fruits (not juice), whole grains and
legumes are all great food sources for
your ADHD brain.
Complex carbs help keep sugar levels
balanced and also have very vital
nutrients for the brain.
HEALTHY PROTEINS
Proteins are essential for our body's
daily amino acid intake. Especially
tryptophan and tyrosine, which help
influence neurotransmitters like
dopamine and serotonin. Both are very
important for the ADHD brain.

You need 30% of your plate filled with a

HEALTHY FATS healthy protein every meal.
The brain is made up of mostly
fat and water and is important
for your ADHD brain to get DAILY WATER INTAKE

healthy fats in daily.

The body is made up of about 65-
70% of water and the brain is
Healthy fats can consist of,
mostly water. So you can imagine,
avocados, whole fat yogurt,
water intake is very important. 
organic butter, fish, flaxseed
oil, nut butters etc.
Make sure to drink filtered water
and not tap because of the 
chemicals that are in some tap
FISH OILS
waters.

Studies have shown fish oils can help

with minor ADHD symptoms.
EXERCISE

Fish oils are a great source of Omega-

One of the best things you can do to
3's. They help reduce inflammation in
help balance your ADHD mood is
the body and can help improve mental
exercise!
skills.
Exercise can increase endorphins and
other hormones that help us feel happy
and more in balance with our mental
health!
 ADHD
Vitamins Essential For
ADHD
VITAMIN B
B vitamins, especially vitamin B6 and
B12, are important for the brain
B vitamins can increase alertness,
energy and dopamine, which is a
neurotransmitter important to help with
ADHD.
IRON
A study showed that 84% of
people with ADHD compared
to 18% of people without
ADHD had low Ferritin levels.
(AKA low iron levels).
If you have low iron levels
make sure to add iron liquid
and iron foods on a daily basis.
MAGNESIUM
Magnesium is an important electrolyte
that is essential for the brain to function
along with the rest of the body.
Magnesium can help with brain fog,
focus, inattention, constipation and
muscle spasms.
NUTRITION
VITAMIN C
Most people think vitamin C is only for
boosting your immune system, but it is
also a key vitamin for making
neurotransmitters.
Neurotransmitters, like dopamine and
serotonin, are important to have a
healthy balanced mood and alert brain.
ZINC
Zinc is an important mineral for
regulating neurotransmitters and
help improve low levels of
dopamine which ADHD brains
have.
They have found low levels of zinc
can lead to inattention.
VITAMIN D
Many people can have low levels of
vitamin D, which has been linked to low
cognitive function and mood imbalance.
Vitamin D can help improve cognitive
function, being impulsive and mood.
 SUPPLEMENTS

Supplements That Can

Help Your ADHD
**All Supplements should be checked with your doctor first before implementing
them into your treatment plan**

PHOSPHATIDYLSERINE

Phosphatidylserine is an important
supplement that can help increase
levels of dopamine. PHOSPHATIDYLCHOLINE

Increased levels of dopamine will help Phosphatidylcholine is also another

improve alertness, attention and mood important supplement for the brain's
function.

Phosphatidylcholine helps improve

memory, focus, and muscle control

GINKGO BILOBA

Ginkgo biloba is a great herb

that helps increase blood flow
to the brain.
ROSEMARY

Increased blood flow to the Rosemary, just like Ginkgo,

brain can help with memory, increases blood flow to the brain
attention and being focused
on tasks. This herb is great to use as an
essential oil in a diffuser while
studying. It can help you retain
what you are learning.
GOTU KOLA

Gotu kola is a great herb to help with

mental health.
5-HTP

It can help improve cognitive function,

reduce stress and improve sleep. Sleep 5-HTP is an important chemical
problems are very common among precursor to many neurotransmitters in
people with ADHD. the brain.

5-HTP can help improve serotonin and

dopamine levels, which will help improve
sleep, anxiety, depression and attention.