I love being able to do short, focused teachings like this—especially around ADHD—because a lot of parents feel stuck staring at checklists, behaviors, or DSM criteria without a clear sense of where to actually start.
What I want to do here is zoom in on one ADHD domain—inattention—and talk through one practical lever we can pull right away: nutrition.
ADHD Is More Than What You See on the Outside
When we really look at ADHD from a clinical perspective—not just from the DSM research lens—there are four domains that show up in day-to-day life:
Hyperactivity & impulsivity
(Often the outward, visible behaviors)Inattention
(More internal—what we don’t always see, but notice in follow-through, distraction, and focus)Executive functioning
Planning, organizing, short-term working memory, and task executionEmotional regulation
Handling frustration, transitions, discomfort, and emotional ups and downs
Each child has a different mix of strengths and struggles across these domains—which is why a one-size-fits-all approach doesn’t work.
That’s actually why I created the ADHD Compass. It helps parents clearly see where their child is struggling most—and where they already have strengths—so you’re not guessing or spreading your energy too thin.
👉 You can explore that tool here:
Why Focus on Inattention Today?
There are things we can do for parenting, school supports, movement, and emotional skills across all four domains.
But today, I want to focus specifically on how nutrition can support inattention—because this is often one of the most overlooked and most effective starting points.
From a big-picture standpoint, nutrition supports inattention by helping with three things:
Neuron firing
Dopamine production and use
Stable blood sugar and energy
When those three are in place, we’ve done what we can—and what we need to—from a nutritional standpoint.
Nutrition Strategy #1: Omega-3 Fatty Acids
There are many studies showing that omega-3s improve both inattention and cognitive performance.
Neuron cell membranes are made up of fatty acids. Omega-3s:
Improve neuron firing
Reduce brain inflammation
Enhance memory and learning
Support attention and focus, especially in kids with ADHD
You can get omega-3s from foods like:
Salmon
Tuna
Walnuts
Flaxseed
But let’s be honest—those aren’t most kids’ favorites.
That’s why a daily multivitamin or supplement with omega-3s (including kid-friendly gummies that don’t taste like fish) can be incredibly helpful for supporting attention and brain function.
Nutrition Strategy #2: Iron (and Zinc)
I talk a lot about iron—and for good reason.
Iron helps across all four ADHD domains:
Hyperactivity
Inattention
Executive functioning
Emotional regulation
In the brain, iron is essential for dopamine synthesis and release.
Here’s the key point:
A normal hemoglobin on a CBC does not tell us whether enough iron is available for the brain.
That’s why I often recommend checking a ferritin level. It’s a simple, inexpensive test that tells us how much iron is stored and available for brain function.
For kids struggling with attention and focus, we usually want ferritin levels at least 40–50.
Zinc is another important mineral—it’s a co-factor for dopamine and other neurotransmitters involved in focus. Sometimes we test for it, and sometimes we simply increase intake through diet or supplementation.
Nutrition Strategy #3: Protein (Especially at Breakfast)
This one matters more than most parents realize.
Protein helps with:
Blood sugar stability
Sustained energy
Neurotransmitter production
A protein-rich breakfast makes a huge difference. I don’t care if it’s:
Eggs
Peanut butter
A ham sandwich
Beans (if your kid will eat them!)
If breakfast is mostly sugar—cereal, pancakes, waffles—we get a spike, a crash, and then a child who can’t focus.
Stable blood sugar = better attention.
Protein also provides the amino acids needed to build neurotransmitters, which is foundational for focus and regulation.
Putting It All Together with the ADHD Compass
This is where the ADHD Compass really shines.
When you map out:
Hyperactivity
Inattention
Executive functioning
Emotional regulation
You can clearly see:
Where your child struggles most
Where they already have strengths
What will give you the best return on effort
For example:
Maybe inattention and executive functioning are the biggest challenges
Emotional regulation is actually a strength
Hyperactivity isn’t a major issue
That tells us exactly where to focus:
Nutrition to support attention
External supports to offload executive function
Skill-building where it actually matters
👉 You can find the ADHD Compass here:
It also walks you through:
What each domain looks like
Why it matters
Practical strategies you can start using right away
The goal isn’t to “fix” your child—it’s to support their brain, body, confidence, and capacity so they can do well because they can.
What questions do you have about where to start?v
