People with attention deficit hyperactivity disorder (ADHD) often have unique nutritional needs. Some research suggests that sticking to a high-protein diet may help manage ADHD symptoms. This article will explore how much protein someone with ADHD needs each day and why it may be beneficial.
How Much Protein Does the Average Adult Need?
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight per day for adults. This amounts to:
- 56 grams per day for the average sedentary man
- 46 grams per day for the average sedentary woman
So a 150 pound (68 kg) sedentary woman would need about 46 g of protein per day. A 200 pound (91 kg) sedentary man would need about 73 g per day.
The RDA is the minimum daily intake needed to meet the needs of 97-98% of healthy individuals. Some experts believe the RDA is too low and recommend higher intakes of 1-1.5 g/kg, or up to twice the RDA.
Athletes or very active individuals may need even more. The exact amount of protein needed also depends on many factors like age, muscle mass, activity level, and health status.
Potential Benefits of Higher Protein Intake for ADHD
Some research suggests that a higher protein diet may benefit those with ADHD in the following ways:
May Improve Attention
Some studies have found that a high protein breakfast may improve attention, memory, and brain function in children with ADHD compared to a high carb breakfast. This may be due to protein’s effects on dopamine, a brain chemical involved in ADHD.
Can Help Balance Blood Sugar
Protein helps moderate the absorption of carbohydrates, preventing major blood sugar spikes and crashes. Steady blood sugar may help maintain focus and concentration.
Provides Amino Acids for Neurotransmitters
Protein foods supply amino acids like tyrosine and tryptophan that get converted into key neurotransmitters like dopamine and serotonin. Optimal levels of these brain chemicals are important for focus, mood, and impulse control.
May Improve Sleep
Higher protein diets have been linked to improved sleep quality in those with ADHD. Getting enough protein throughout the day may help regulate hormones, brain chemicals, and blood sugar at night for better sleep.
How Much Protein Should Someone with ADHD Eat?
There are no official protein recommendations specifically for those with ADHD. However, many health professionals recommend increasing protein intake to:
– 1-1.5 g per kg of body weight, or up to twice the RDA.
– Up to 30% of total daily calories from protein.
So for a 150 pound woman, that would equal 68-102 g of protein daily. Here are some examples:
| Weight | 1 g/kg | 1.5 g/kg |
|---|---|---|
| 100 lbs (45 kg) | 45 g | 68 g |
| 150 lbs (68 kg) | 68 g | 102 g |
| 200 lbs (91 kg) | 91 g | 137 g |
In terms of calories, a 2,000 calorie diet should include 600-800 calories from protein, or 150-200 g daily. A 2,500 calorie diet should get 750-1,000 calories from protein.
Splitting protein evenly throughout the day may be ideal for stable blood sugar and dopamine levels. aim for 25-40 g per meal.
Best Protein-Rich Foods for ADHD
Focus on incorporating more of these protein-rich foods into meals and snacks:
Eggs:
An excellent source of protein and omega-3s. Try eggs for breakfast daily.
Greek Yogurt:
Choose unsweetened, plain varieties. Yogurt provides probiotics for gut and brain health.
Lean Meats:
Like chicken, turkey, and grass-fed beef. Pick lean cuts to avoid excess saturated fats.
Fish:
Cold-water fatty fish like salmon provide omega-3 fatty acids that are important for brain function.
Beans and Lentils:
Provide a plant-based protein option that stabilizes blood sugar levels.
Nuts and Nut Butters:
Nuts like almonds, walnuts, and peanuts supply protein, healthy fats, and minerals. Look for all-natural nut butters without added sugars or oils.
Quinoa and Amaranth:
Contain high-quality protein with all nine essential amino acids.
Protein Powders:
Whey, pea, and hemp protein powders can help meet daily protein needs. Opt for low carb, low sugar varieties.
Sample High Protein ADHD Diets
Here are two examples for how to get at least 1-1.5 g/kg protein on a 2000 calorie ADHD diet:
Higher Protein Diet for a 150 lb (68 kg) Woman
- Breakfast: 2 eggs, 1 cup Greek yogurt, 1/2 cup berries (40 g protein)
- Snack: 1 oz nuts, apple (10 g protein)
- Lunch: 4-6 oz chicken breast, salad, quinoa (40 g protein)
- Snack: Protein shake (25 g)
- Dinner: 4-6 oz salmon, veggies, sweet potato (35 g protein)
- Total: 150 g protein (600 calories)
Higher Protein Sample Diet for a 200 lb (91 kg) Man
- Breakfast: 3 eggs, 2 turkey sausage links, 1 cup Greek yogurt (45 g protein)
- Snack: Shake with 1.5 scoops protein powder (45 g)
- Lunch: 6-8 oz chicken with salad (50 g)
- Snack: Cottage cheese with berries (25 g)
- Dinner: 8 oz steak, baked potato, veggies (60 g)
- Total protein: 225 g (900 calories)
Focus on getting at least the minimum RDA at first. Then gradually increase high protein foods to reach higher targets based on needs and tolerance. Work with a dietitian knowledgeable about ADHD nutrition for personalized plans.
Supplements to Increase Protein Intake
Protein supplements like powders and bars can help augment protein intake if needed. Whey, casein, pea, egg, and hemp protein powders provide 20-30 g protein per serving. Look for low-carb options with minimal added sugars.
Amino acid supplements may also be beneficial, especially tyrosine and tryptophan. Talk to your healthcare provider before starting any new supplements. Always read labels for ingredients, dosages, and potential interactions.
Potential Drawbacks of High Protein Diets
While protein is important, very high intakes may have downsides:
- Could displace other important nutrients from the diet like healthy fats or micronutrients.
- May be hard on the kidneys long-term, especially in those with existing kidney issues.
- Can cause gastrointestinal issues like constipation or diarrhea.
- May negatively impact bone density at extremely high levels due to increased calcium excretion.
That’s why aiming for the upper end of the recommended range (1.5 g/kg/day) is likely sufficient for most adults with ADHD versus drastically exceeding protein needs.
The Bottom Line
Research indicates that higher protein intake may benefit ADHD symptoms by improving attention, focus, blood sugar regulation, neurotransmitters, and sleep.
Aim for 1-1.5 grams of protein per kg of body weight daily from high quality sources like eggs, Greek yogurt, lean meats, fish, beans, nuts, and quinoa. Work with a knowledgeable dietitian and healthcare provider to find the right protein target for your individual nutritional needs and health goals.
References
- Konikowska K, Regulska-Ilow B, Rozanska D. The Influence of Components of Diet on the Symptoms of ADHD in Children. Nutrients. 2020;12(2):504.
- Curtis LT, Patel K. Nutritional and environmental approaches to preventing and treating autism and attention deficit hyperactivity disorder (ADHD): a review. J Altern Complement Med. 2008;14(1):79-85.
- Arnold LE, Disilvestro RA, Bozzolo D, et al. Zinc for Attention-Deficit/Hyperactivity Disorder: Placebo-Controlled Double-Blind Pilot Trial Alone and Combined with Amphetamine. J Child Adolesc Psychopharmacol. 2011;21(1):1-19.
- Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. The National Academies Press; 2005.