Nutrition Basics and Micronutrients
Micronutrients such as Omega-3, magnesium, and zinc that support the biochemical functioning of the nervous system in individuals on the neurodiversity spectrum.
Protein and Complex Carbohydrates
For neurodivergent individuals to maintain the optimal biochemical functioning of their nervous system, it is essential to take in sufficient levels of specific macro and micronutrients.
Proteins provide the amino acids that play a leading role in the synthesis of critical neurotransmitters like dopamine and norepinephrine in the brain. Eating protein-rich food throughout the day, especially starting with breakfast, stabilizes energy levels.
Complex carbohydrates, on the other hand, make cognitive focus sustainable by preventing sudden fluctuations in blood sugar. Refined sugar and simple carbohydrates can trigger hyperactivity and aggression.
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Critical Micronutrients and Minerals
Micronutrient analyses reveal that circulating levels of essential minerals such as zinc, iron, and magnesium in individuals on the ADHD and autism spectrum are significantly lower compared to typically developing individuals.
Magnesium: Provides neurotransmitter regulation; its supplementation is associated with significant improvement in ADHD severity rating scales. Found in sources such as almonds, spinach, and squash.
Iron and Zinc: Act as cofactors in dopaminergic pathways; their deficiency reduces cognitive performance and treatment success. Red meat, eggs, and legumes are important sources.
Omega-3 Fatty Acids: Increases cell membrane fluidity and supports brain development. Rich in salmon, sardines, walnuts, and flaxseeds.
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The Gut-Brain Axis and Probiotics
The scientific literature confirms the bidirectional communication between the gut microbiota and the nervous system (the gut-brain axis).
In neurodivergent children and adolescents, probiotic strains that support gut health, especially *Lactobacillus rhamnosus* supplementation, have been observed to significantly improve physical, social, and emotional functioning.
Homemade fermented yogurt and natural probiotics are helpful in repairing this axis.
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> [!TIP]
> Practical Application: Complex carbohydrates help maintain focus by stabilizing blood sugar.
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> Practical Application: Magnesium and Omega-3 support the alleviation of symptoms by increasing attention span.