What are the best fats for ADHD? A comprehensive guide

October 1, 2025 •

4 min read

Research indicates that people with ADHD may have lower levels of omega-3 fatty acids in their blood, which can negatively impact attention and mood. Understanding what are the best fats for ADHD is a crucial step towards supporting brain function and managing symptoms through diet, complementing traditional treatments.

Quick Summary

This guide explains how to incorporate omega-3s, manage the omega-6 to omega-3 balance, and identify other beneficial fats for brain health, while avoiding unhealthy fats that may exacerbate symptoms.

Key Points

Prioritize Omega-3s: Focus on omega-3 fatty acids, especially EPA and DHA from fatty fish, for improved brain function and potentially reduced ADHD symptoms.
Balance Omega-6s: Work to achieve a healthier omega-6 to omega-3 ratio by reducing processed foods and using sources like salmon and walnuts.
Limit Saturated Fat: Minimize consumption of saturated fats found in high-fat processed foods and red meats, as they are linked to higher ADHD risk.
Avoid Trans Fats: Eliminate trans fats entirely from your diet, as they are strongly correlated with increased ADHD symptom severity.
Incorporate Phospholipids: Consider including phosphatidylserine, a phospholipid found in supplements, to support brain cell membranes and enhance attention and memory.

The human brain is made up of nearly 60% fat, emphasizing its fundamental dependency on a steady supply of dietary fats for optimal health and function. For individuals with Attention-Deficit/Hyperactivity Disorder (ADHD), the quality of dietary fats is particularly important, as research suggests a link between certain fatty acid deficiencies and ADHD symptoms. By focusing on nutrient-dense fats and minimizing harmful ones, diet can play a supportive role in managing symptoms like inattention, hyperactivity, and impulsivity.

The Critical Role of Omega-3 Fatty Acids

Omega-3 fatty acids, specifically Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), are cornerstones of brain health. They are essential fats, meaning the body cannot produce them on its own and they must be obtained through diet or supplementation.

How Omega-3s Benefit the ADHD Brain

Studies show that omega-3s improve nerve cell communication and help maintain healthy brain cell membranes. This function is vital for neurotransmission, the process by which information moves between brain cells, supporting cognitive functions like memory and focus. For those with ADHD, who often have lower levels of omega-3s, increasing intake may help improve working memory and reduce symptoms like inattention and hyperactivity. Furthermore, omega-3s have anti-inflammatory properties that can protect brain cells from chronic inflammation, a factor associated with ADHD.

Food Sources of Omega-3s

Fatty Fish: Excellent sources of EPA and DHA, including salmon, mackerel, herring, and sardines.
Nuts and Seeds: Walnuts, chia seeds, and flaxseeds provide Alpha-Linolenic Acid (ALA), a plant-based omega-3 that the body can convert to EPA and DHA.
Oils: Flaxseed oil and walnut oil are good options for salad dressings and low-heat cooking.

The Importance of Balancing Omega-6 Fatty Acids

While omega-6 fatty acids are also essential, the modern Western diet often has a disproportionately high omega-6 to omega-3 ratio, which is linked to an increase in pro-inflammatory cytokines. An imbalanced ratio is associated with higher ADHD symptom scores. Therefore, it's not just about increasing omega-3 intake but also about balancing it with omega-6 consumption. Excessive intake of omega-6s, particularly from processed foods and vegetable oils, can create an unfavorable environment for brain health.

Fats to Minimize or Avoid

Just as certain fats can be beneficial, others can be detrimental and should be limited. Both saturated and trans fats are associated with negative impacts on cognitive function and may exacerbate ADHD symptoms.

Saturated Fats

Found in high-fat dairy, red meat, and processed foods, high consumption of saturated fats is linked to an increased risk of ADHD. Animal studies suggest diets high in saturated fat can impair the development of dopamine pathways, which are already dysregulated in individuals with ADHD.

Trans Fats (TFAs)

Trans fatty acids, produced through industrial processes, are particularly harmful. Several studies have shown a positive correlation between higher TFA intake and increased ADHD severity. Trans fats can interfere with the metabolism of essential fatty acids and may reduce the flexibility of cell membranes, impacting neurotransmission. They are commonly found in fried foods, baked goods, and some processed snacks.

Comparison of Fats for ADHD


Fat Type	Sources	Potential Impact on ADHD	Considerations
Omega-3 (EPA/DHA)	Fatty fish (salmon, tuna), flaxseed oil, chia seeds	Improves focus, reduces hyperactivity and impulsivity, supports neurotransmitter function, and decreases inflammation.	Prioritize fatty fish and high-quality supplements. Consult a doctor for appropriate dosage.
Omega-6 (Unbalanced Ratio)	Processed foods, corn oil, soybean oil, margarine	An imbalanced ratio (high omega-6 relative to omega-3) is associated with higher ADHD symptoms.	Aim to reduce overall omega-6 intake to help balance the ratio.
Monounsaturated Fats (MUFAs)	Olive oil, avocados, nuts	Generally considered healthy for brain and heart health. Evidence for specific ADHD benefits is less pronounced than for omega-3s, but they are an excellent dietary component.	Use as a primary cooking oil and for dressings. Pair with other nutrient-dense foods.
Saturated Fats (SFAs)	High-fat dairy, red meat, processed foods	Associated with increased ADHD risk and potential impairment of dopamine pathways, which may exacerbate symptoms.	Limit intake, especially from processed sources and a Western diet.
Trans Fats (TFAs)	Fried foods, baked goods, some snacks	Strongly correlated with increased ADHD symptoms and interferes with fatty acid metabolism.	Avoid completely, as they offer no health benefits and are linked to poorer outcomes.

Other Nutritional Allies for Brain Health

Beyond essential fatty acids, other nutrients play a synergistic role in supporting brain function and managing ADHD symptoms:

Phosphatidylserine (PS): A type of phospholipid fat that helps form healthy brain cell membranes, PS supplements have been shown to improve attention, memory, and emotional balance. It is particularly effective when combined with omega-3s.
Zinc and Iron: Deficiencies in these minerals are often found in individuals with ADHD. They play crucial roles in neurotransmitter regulation, and supplementation (under medical supervision) can sometimes help alleviate symptoms.
Protein: A diet rich in lean proteins can help regulate neurotransmitter function and stabilize blood sugar levels, preventing the energy crashes that can worsen hyperactivity and inattention.

Conclusion: Making Informed Dietary Choices

What are the best fats for ADHD boils down to a strategic approach to dietary intake. Prioritizing omega-3 rich foods like fatty fish, walnuts, and flaxseeds can directly support brain health and may mitigate specific ADHD symptoms. Balancing the overall omega-6 to omega-3 ratio is also key, requiring a reduction in heavily processed foods. Finally, avoiding trans and excessive saturated fats is essential to prevent negative impacts on cognitive function. While dietary changes should always be seen as a complementary strategy and not a replacement for medical treatment, making informed choices about the fats you consume can provide a powerful, non-pharmacological boost to managing ADHD.

For more insights and strategies on managing ADHD, you can find a wealth of information at the ADDitude website: ADDitude Magazine.

Frequently Asked Questions

The brain is rich in fats, and healthy fats, particularly omega-3s, are crucial for proper brain cell communication and neurotransmitter function. Deficiencies or imbalanced ratios of fats can disrupt these processes, potentially worsening ADHD symptoms like inattention and hyperactivity.

The best food sources include fatty fish such as salmon, mackerel, and sardines, which provide EPA and DHA. Other good sources are walnuts, flaxseeds, and chia seeds.

No, omega-6 fatty acids are essential, but the problem is the imbalanced ratio common in modern diets. An excessively high omega-6 to omega-3 ratio is associated with increased ADHD symptoms. The goal is to balance the ratio, not eliminate omega-6s.

No, dietary changes are a complementary strategy to support brain health and help manage symptoms, but they should not replace prescribed medication or other established treatments without consulting a healthcare professional.

Trans fats are industrially produced fats found in many processed and fried foods. They are associated with increased ADHD symptoms and can disrupt the metabolism of beneficial fatty acids and reduce the flexibility of brain cell membranes.

Phosphatidylserine is a type of fat that helps form cell membranes in the brain. Supplementing with it has been shown to improve attention, memory, and emotional balance, especially when combined with omega-3s.

Try adding fatty fish to your meals a couple of times per week, snacking on nuts and seeds, and using healthy oils like olive oil or avocado oil for cooking and dressings. Using whole food sources is recommended.