Key points summary:
- It is estimated that 1 in 7 people in the UK are neurodivergent1 which means they behave, learn and process information differently from what is considered neurotypical.
- Whilst it is necessary to embrace individuality, a diagnosis of neurodivergence often comes with its own challenges which can make it hard to adapt to their environment.
- We delve into research around the etiology of ADHD and ASD, explaining the links between genetic variations, gut health, nutrient deficiencies, environmental exposure as well as immune and mitochondrial dysfunction.
- We explore how diet, lifestyle and certain nutrients can support focus, energy, sensory overload, and other symptoms associated with neurodivergence.
Although there is no official definition for neurodivergence, it is understood as the natural and valuable variation in human brains and cognitive functioning.2 Where most people are ‘neurotypical’, meaning that the brain functions in the way society would expect, it is estimated that 1 in 7 people in the UK are neurodivergent.1 This means someone has a diagnosis of one or more of the conditions associated with neurodivergence including attention deficit hyperactivity disorder (ADHD), attention deficit disorder (ADD), autism spectrum disorder (ASD), dyslexia, dyspraxia and synesthesia. If someone is neurodivergent they behave, learn and process information differently from what is considered ‘typical’.
Neurodiversity highlights the importance of uniqueness and that differences in brain function is not a deficit but something to embrace. Those who are neurodivergent often thrive in areas of creativity including art and music, they can be high energy, original thinkers, detail focused and entrepreneurial.
Whilst it is necessary to embrace individuality, a diagnosis of neurodivergence often comes with its own challenges. Many children, adolescents, and adults on the neurodivergent spectrum struggle to align their environment to their needs. This can lead to social anxiety & social difficulties.
1 in 7 people in the UK are neurodivergent.1
Challenges associated with being neurodiverse
- Masking - hiding certain traits to fit in. This is particularly common in women and can be physically and emotionally exhausting.3
- Sensory overload – There is often a high sensitivity to sensory stimuli such as lights, sounds, smells, which can make everyday environments overwhelming.
- Late diagnosis – Many people can go through large portions of their life without recognising their differences and therefore, lacking understanding and support.
- Learning difficulties – A neurodivergent brain does not typically fit well within traditional education systems.
- Stigma and misunderstanding – Bullying and social exclusion is common both in schools and the workplace.4
- Communication challenges – Misinterpretation of social cues and difficulties understanding non-verbal communication can make relationships challenging.4
The etiology behind neurodivergence is complex and multifactorial.
Some of the latest findings include:
Mitochondrial dysfunction:
Elevated biomarkers of mitochondrial dysfunction have been found in ASD individuals. There were significant elevations in the prevalence of lactate, pyruvate, alanine and creatine kinase which may contribute to abnormalities in brain development, cognition, and comorbidities such as immune and gastrointestinal dysfunction, as well as neurodevelopmental regression.5
Excess reactive oxygen species (ROS) has also been found in the mitochondria in those with ASD which can contribute to brain neurotoxicity. This excess ROS can limit the availability of antioxidants to the brain, resulting in oxidative stress affecting the nervous system, further driving ASD symptoms.6
Genetic variants:
The dopamine and noradrenaline pathways implicated in ADHD have been examined. Those with ADHD had variants across six genes including serotonin transporter gene (5HTT), dopamine transporter gene (DAT1), dopamine receptor genes (DRD4 & DRD5), serotonin 1B receptor gene (HTR1B), and a gene coding for a synaptic vesicle regulating protein known as SNAP25.6 These variants can affect dopamine levels and signalling in the brain, contributing to ADHD symptoms including impulsivity, hyperactivity and difficulty with concentration. Studies have also shown an association between adult ADHD and BAIAP2 (brain-specific angiogenesis inhibitor 1-associated protein 2) which is involved in neuronal proliferation and survival.6
Nutritional status:
Vitamin D deficiency in the mother during gestation, has been shown to influence brain development of the foetus and alter the synthesis of the brain-derived neurotropic factor - an implication in the pathophysiology of ADHD.7 Selenium deficiency during pregnancy has also been shown to be a risk factor for both ADHD and ASD.8
A high proportion of children with ADHD were found to be low in magnesium, which is needed for neurotransmitter production and regulation, helping with focus, memory and relaxation.10 Children with ADHD have also been found to have lower of B12 and folate compared to healthy children,29 suggesting potential issues with methylation which supports the synthesis and metabolism of serotonin, dopamine and norepinephrine, critical for mood, focus and behaviour regulation.30
Dysbiosis:
An imbalance in the gut microbiome is emerging as a significant contributor to ASD symptoms.10 Those with ASD have lower levels of Bifidobacterium, Lactobacillus, and Clostridium species11,12 as well as increased intestinal permeability.10 Increased intestinal permeability (leaky gut) has been shown to affect the nervous system13 contributing to symptoms of anxiety, irritability, overwhelm and digestive issues.
Immune dysregulation:
Children with ADHD showed significantly higher levels of adenosine deaminase, nitric oxide synthase and xanthine oxidase activities and significantly lower levels of glutathione and paraoxonase-1 when compared to those of healthy children.14 This suggests oxidative stress and cellular immunity might play a part in the pathogenesis of ADHD.
Environmental exposure:
Endocrine disrupting chemicals (EDc’s) can have neurotoxic effects on brain development and disrupt dopaminergic pathways. There is a strong association with early life exposure of lead, phthalates and bisphenol A (BPA) and ADHD.15
Dietary recommendations to support Neurodivergency
Diet can often be a barrier as different tastes, appearance and textures can trigger discomfort and, in some cases, even lead to gagging and heaving, especially in children.16 For tips on how to support fussy eaters, read our recent blog; Children's Health: Funny About Foods.
This often means those individuals stick to the same food groups, high in refined carbohydrates which tend to lack protein17 and fibre, with inadequate fluid intake, contributing to constipation.18 We have seen the distinct correlation with autism and low levels of certain beneficial strains of bacteria.11 Whilst genetics and the environment play a role, diet is also a major component in establishing a healthy, diverse gut microbiome.19
Live bacteria feed off the fibre that we get from our diet. The short chain fatty acids (SCFA’s) produced following the fermentation of fibre supports not only the diversification of the gut microbiome, but they have also been shown to support intestinal permeability20 which is prevalent in autism.11 Consuming fibre rich foods found in fruits, vegetables, beans, nuts and seeds as well as wholegrains can help to support the diversification of the gut microbiome.
The Mediterranean diet which incorporates wholefoods, including a diverse range of fruit and vegetables, protein, wholegrains and healthy fats, has been shown to be effective in those with ADHD.21 The Ketogenic diet has also been shown to improve repetitive behaviour, social skills, and impaired learning in autism.22
Casein and gluten contain free glutamate which contribute to worsening of ASD symptoms.23 Other foods to limit which contain free glutamate include cured meats and matured cheeses, soy sauce, fish sauce, malted barley, grape juice, modified food starch, yeast extract, and hydrolysed proteins. MSG and other glutamic acid containing additives including E620, E623, E624, E625 should also be avoided.23
Children's Health: Funny About Foods
Children can be incredibly fussy eaters. It doesn’t take long for children to develop their own minds, shaping their likes, dislikes and opinions. With that being said, is it any wonder that parents can start to face daily battles to feed their children? Refusing to eat their greens, only eating brand specific foods and texture sensitivity are only to name a few of the issues children can present to their parents...
How subtle lifestyle changes can have a big impact
Screen time can be beneficial for social engagement and educational purposes, but it is also a stimulant, which those with ASD and ADD/ADHD often can’t tolerate. Excessive screentime exposure can contribute to feeling irritable, aggressive, obsessive compulsive24 and can even affect sleep25 which is something a lot of children and adults on the spectrum struggle with as they tend to have low levels of melatonin as well as less REM sleep.26
Check out our blog ADHD in Childhood: Nutritional and Lifestyle Strategies for Long Term Impact for more examples on how environmental factors can increase the likelihood of ADHD in children.
Good sleep hygiene is essential given its vital role in memory consolidation. It also helps to regulate key neurotransmitters including serotonin and dopamine that influence behavior and emotions.27 Lack of sleep can contribute to being less resilient to stress, struggling to regulate emotions and more sensitive to stimulation.27
Daily movement in any form such as dancing, swimming or walking enhances BDNF, promoting neuroplasticity and executive function in ADHD28 which can help with focus, hyperactivity and mood. Finding the right movement which you enjoy is key as some forms of exercise may lead to overwhelm.
Key nutrients for the symptoms associated with neurodivergence
- B12 found in meat, fish, eggs and dairy, and folate from leafy green vegetables supports methylation, a significant process for the synthesis and metabolism of serotonin, dopamine and norepinephrine. Adding nuts, seeds, avocados and spinach into the diet can increase magnesium levels, which are often low in children with ADHD and can help with mood and focus.
- Sulforaphane, a phytochemical which upregulates genes that protect aerobic cells against oxidative stress, inflammation, and DNA-damage,31 has been shown to improve social interaction, abnormal behaviour and verbal communication in those with ASD. Sulforaphane can be added to the diet from cruciferous vegetables including kale, broccoli and cauliflower.
- Omega 3 found in salmon, mackerel, chia seeds and walnuts, and acetyl L-carnitine have also been shown to improve focus and are associated with a reduction in ADHD symptoms.32,33 Good sources of acetyl L-carnitine include beef, lamb, avocados and asparagus.
- Alpha lipoic acid from liver, spinach and broccoli has been linked to mitochondrial function.34
- L-theanine found in green tea has been shown to improve both sleep and focus in ADHD.35
- Saffron has been linked to a reduction in ADHD symptoms with the same or higher efficacy than Ritalin.36,37
Luckily, awareness and research in this area is growing, and we are beginning to move from a behaviour only approach to understanding more how diet, nutrients and lifestyle interventions can be an effective way to help manage many of the symptoms and improve quality of life.
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References
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July 21, 2025
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