How to Raise Dopamine Naturally in ADHD Kids
One fact we know about ADHD Kids is that their bodies do not produce or process dopamine in the same manner as their neurotypical peers. This is a bummer! There might be genetic factors at work and it is surely a complex issue.
Dopamine is our feel good chemical and those of us parenting kids with ADHD know that they could really use a big boost of feeling good.
Dopamine also helps with focus and staying on task – another BIG plus for our ADHD kids.
Low dopamine levels are associated with low motivation, impulsivity, and sugar cravings.
So how do we raise dopaine levels naturally in ADHD kids? As with any remedy or course of treatment, every BODY is different. There is often a lot of trial and error involved with finding what works. But these are all “natural treatments” with little to no side effects, so we can feel good about giving them a go.
***I am not a doctor and this is not medical advice. Ask your child’s doctor if you have any questions.***
How to Raise Dopamine Naturally in ADHD Kids
Focus on a Heatlhy Gut
Seems our gut has more to do with producing our feel good chemicals than our brain! 95% of our seratonin and 50% of our dopamine is produced in the gut. “Dopamine helps regulate our learning, attention, memory, and mood. Therefore, gut microbes not only support our digestion and metabolism, they can also impact our mental and emotional health”
So the better we take care of our gut and do what we can to feed our good bacteria, the better our focus attention and mood will be. Think of your gut like a collection of good guys and bad guys……we want to feed the good guys with healthy, whole foods and minimal sugar. The good bacteria will grow in number and take over the bad guys.
If we eat too much sugar and precessed foods, our bad bacteria will grow and take over. This can lead to anxiety, depression, illness, and a whole host of other health issues.
Give Your Gut – and Mood – a Boost with probiotics!
If you are trying to give your ADHD kids a natural dopamine boost consider giving them a probiotic. Even if your kids don’t end up taking them everyday, it can be a beneficial supplement We know kids don’t always eat super healthy and a probiotic can be a bit of an insurance policy!
Be sure to get a high quality probiotic. I list a few of what my kids have taken over the years in this post.
Currently, our whole family is taking a JustThrive Probiotics. Their special spore based formula survives in the gut 1000x more than non-spore based supplements. That means more good stuff actually makes it past your stomach acids and into your gut – where it belongs.
This is the only probiotic duo that I actually feel a mood boost from!! Use the code FUZZYMAMA for 15% off your JustThrive order today.
Eat foods high in Tyrosine and Magnesium
While it is essential to prioritize a healthy, whole foods diet for your kids with ADHD, there may be a few foods which are more beneficial than others. The amino acid, tyrosine, is an important building block of neurotransmitters, like dopamine.
So what foods contain tyrosine? Eggs have the highest tyrosine, followed by meat, cheese, nuts and sunflower seeds. Try these sunflower bars for lunches and on-the-go snacks.
Other foods that contain tyrosine are chicken, almonds, apples, avocados, bananas, beets, chocolate, green leafy vegetables, green tea, lima beans, oatmeal, oranges, peas, sesame and pumpkin seeds, tomatoes, turmeric, watermelon and wheat germ
Avoid Junk Food
Processed carbohydrates like cookies, white bread, candy and even some “healthy” bars can cause a quick spike in dopamine. These are only a quick fix and then get your kiddo caught in a bad cycle of dopamine ups and downs.
Shortly after eating junk food your dopamine levels fall even lower than where they were before you ate anything. These kinds of foods can be as habit forming as nicotine and alcohol, which give the body a quick dopamine boost. Do your best to model staying away from these poor food choices.
Try to have healthier options available at all times. Nuts, nut butters, cut up fruit and veggies, and high protein, low sugar nutritional bars are all great choices.
Get a Restful Night’s Sleep
Sleep is paramount to regulating dopamine production and brain function in general. Many kids with ADHD have a difficult time settling to sleep – it can take what seems like hours for them to fall asleep and stay asleep.
Helping kids steer clear of screens before bedtime can have a huge positive effect on their abiliy to drift to sleep easily. The blue light of the screen affects their melatonin production, making it even harder to relax and transition to sleep. Keeping screen use and bedtime as far away from each other as possible can be a goal you continue to work on.
Being consistent with a bedtime routine can be life changing for ADHD kids who thrive on routine. This sleep class is super helpful. I created it to help you set up successful routines and get your ADHD kiddo to bed and stay there!
Listen to Music You enjoy
It makes sense that listening to music you love can increase your mood. Participants of McGill University study had a 9% increase in dopamine when listening to pleasurable music.
Making a great playlist for yourself can give you a dopamine boost just when you need it. Playing music during unpreferred activities, like doing chores, exercising, or doing the dishes can help get you motivated to start and keep going.
Give your kids an old-fashioned CD book box to listen to music. Or buy an inexpensive MP3 player, like this one. Hook it up to a speaker so they don’t even have to wear headphones. Make playlists for each other to listen to in the car – music can also be a great vehicle for connecting with others.
And singing stimulates the vagus nerve and helps calm our nervous system – a win-win!
Get Lots of Exercise and Sunshine
Sunshine exposure and exercise both boost dopamine production. Even just a brisk 30 minute walk can increase dopamine significantly.
People who spend lots of time in the sunshine have been shown to have more dopamine receptors than those who don’t. Exercise in the sunshine and get a double whammy of raising your dopamine naturally.
Personal note: When my oldest was in Cross Country for two seasons, his ADHD symptoms, especially his difficulty regulating his emotions, literally disappeared!!!
Work in mindfulness and relaxation techniques
Stress and anxiety can cause dopamine levels to crash. I know sometimes it can be even more stressful to think about ways to reduce your stress. Teaching your kids a few easy mindfullness techniques can help raise their dopamine levels.
Easy ways to work in mindfulness with kids:
- Sitting Still Like a Frog book and audio CD
- Use an app like Smiling Mind – they’ve got follow along meditations just for kids.
- Go on a quiet walk in nature
Do an Activity that Brings you joy
I always advocate for helping your child find activities that bring them joy – for many reasons. Kids can be more focused and build their attention muscles when they are doing something they love. They’ll gain confidence as their skill level increases. And they will release more dopamine while in a state of joy.
Find activities locally at schools or libraries or really niche down on Outschool. My son learned how to make toys for chickens and code on Outschool! If your kids love to cook, try KidsCook Real Food classes.
