ADHD & BRAIN HEALTH

A conversation with Dr. Ali Ajaz on looking beyond symptoms—without looking away from evidence-based care

ADHD is not a character flaw. It is not a failure of discipline, parenting, or willpower. It is a neurodevelopmental condition that can affect attention, impulsivity, activity level, emotional regulation, relationships, work, school, and daily life.

But a diagnosis is not the end of the conversation. It is the beginning of a more useful one: What does this person’s brain and body need in order to function at their best?

In a recent episode of Six Hats, consultant psychiatrist Dr. Ali Ajaz discusses an approach to ADHD that includes conventional clinical care alongside the foundations of brain health: nutrition, sleep, lifestyle, gut health, and individualized assessment when clinically appropriate. [1]

The goal is not to “fix” a person with ADHD. The goal is to build conditions that better support focus, emotional balance, energy, and everyday functioning.

That broader view matters. It does not mean nutrition causes ADHD. It does not mean a dietary change or supplement can replace a thorough assessment, behavioral supports, therapy, prescribed medication, or the care of a qualified clinician. It means that people with ADHD deserve support that sees the whole person—not just a list of symptoms.

ADHD is multifactorial. Support should be, too.

ADHD has no single universal cause and no one-size-fits-all solution. Genetics, development, environment, sleep, co-occurring conditions, daily demands, access to support, and individual biology can all shape how ADHD looks and feels in a person’s life. That is why a whole-person approach is not about finding one hidden answer. It is about identifying the practical factors that may make day-to-day functioning harder—or more manageable.

Medication and psychosocial interventions have an important place in ADHD care. At the same time, a brain-health lens invites people to ask additional questions: Is sleep consistent and restorative? Are meals regular enough to support energy and attention? Is stress overwhelming the system? Is there room for movement, daylight, connection, and routines that reduce friction in daily life?

This perspective can be especially helpful because ADHD often affects the very skills that make healthy routines feel straightforward: planning, shopping, cooking, remembering, transitioning, and consistently following through. Support should be realistic, compassionate, and designed to reduce shame—not add another impossible checklist.

The foundations that support brain health

Dr Ajaz’s conversation highlights nutrition, sleep, lifestyle, gut health, inflammation, and nutrient status as important areas to consider. These are not universal “root causes” of ADHD. They are potential contributors to overall wellbeing that a clinician may explore in the context of a person’s symptoms, medical history, diet, medications, and risk factors. [1]

Sleep: the overlooked starting point

Sleep and ADHD often affect one another. A person who already finds it difficult to regulate attention and energy may also find it harder to wind down, maintain a consistent schedule, or recover after a disrupted night. In turn, inadequate sleep can make attention, mood, impulse control, and stress tolerance feel even more difficult the next day.

A realistic sleep-support plan might include a consistent wake time, a calmer evening transition, a protected wind-down routine, and a discussion with a clinician when snoring, restless sleep, severe daytime tiredness, or medication-related sleep changes are present. These are supportive habits—not a substitute for evaluating a possible sleep disorder or other medical concern.

Food and daily energy: make the helpful choice easier

Many people with ADHD do better with less decision-making around meals. Regular, satisfying meals and snacks can reduce the all-or-nothing pattern of skipping food, becoming overly hungry, and relying on whatever is easiest in the moment.

A practical target is not dietary perfection. It is greater consistency: protein-containing foods, fiber-rich carbohydrates, colorful produce when accessible, and nourishing fats that fit your preferences, culture, and budget. A review of the nutrition-and-mental-health literature supports the importance of dietary patterns and lifestyle in overall mental wellbeing, while also showing why nutrition should be understood as one part of a larger plan. [2]

Movement, stress, and routines: support that works in real life

Movement, time outdoors, supportive relationships, and routines can all help make daily life more manageable. For ADHD, the best routine is rarely the most complicated one. It is the one that can still happen on a busy Tuesday.

Try building one or two “anchors” rather than a total lifestyle overhaul. For example, pair a morning medication or vitamin routine with breakfast, keep an easy protein option visible, take a short walk after lunch, or set a recurring reminder to begin the evening wind-down. Small structures can support a sense of stability without demanding perfection.

What about ferritin, iron, B vitamins, magnesium, and zinc?

The episode discusses several nutrients that clinicians may consider when evaluating a person’s health. That is an important distinction: individual assessment is not the same as self-diagnosis.

A review of children presenting with ADHD symptoms found that lower levels of vitamin D, zinc, ferritin, and magnesium have been reported in some studies. However, the authors are clear that lower nutrient levels cannot be said to cause ADHD. They suggest clinicians may consider targeted screening for people at higher risk of deficiency, while noting that nutrient measures and interpretation have limitations. [3]

Individual assessment is not the same as self-diagnosis. The right support starts with the person, their history, and their care team.

Why broad-spectrum micronutrients are part of the research conversation

There is a difference between correcting a diagnosed deficiency and studying a comprehensive, broad-spectrum micronutrient formula. Broad-spectrum formulas are designed to provide many vitamins and minerals together rather than focusing on a single nutrient.

In a fully blinded, randomized, placebo-controlled study of 93 medication-free children aged 7–12 with ADHD, researchers found that a broad-spectrum micronutrient formula was associated with improvements in several areas of functioning, including clinician-rated global improvement, emotional regulation, aggression, and general functioning. Core ADHD effects were more modest: results did not show a group difference for hyperactive/impulsive symptoms, and findings varied across raters. [4]

This is an encouraging but appropriately nuanced result. It suggests that broad-spectrum micronutrients may support some areas of functioning for some people—particularly where emotional regulation is a concern—but it does not establish a replacement for established ADHD care. A review of broad-spectrum micronutrient research similarly identifies ADHD and emotional dysregulation as among the more studied areas, while emphasizing the need for ongoing research and careful clinical use. [5]

Where Hardy Nutritionals fits in

At Hardy Nutritionals^®, we believe the brain deserves a strong nutritional foundation. Our approach is built around broad-spectrum micronutrients: a comprehensive range of vitamins and minerals formulated in balanced ratios and highly bioavailable forms.

Daily Essential Nutrients^® (DEN) is our clinical-strength, broad-spectrum micronutrient formula. It may be a thoughtful product-support option for adults, parents, and healthcare professionals who are exploring comprehensive nutritional support as one component of an individualized ADHD wellness plan. It is not intended to diagnose, treat, cure, or prevent ADHD, and it should not replace professional assessment, behavioral supports, therapy, or prescribed medication.

For those looking for lower-potency foundational support as part of everyday wellness, Optimal Balance^® may be a more appropriate starting point. A Hardy Wellness Advisor can help explain the differences between our formulas and help you navigate product education. Your healthcare professional should guide decisions about medical care, testing, medication, and symptom changes.

Final thoughts

For people living with ADHD—and the parents, partners, and professionals who support them—the most helpful question is often not “What is wrong with me?” It is “What supports help this brain and body function with more stability?”

ADHD support works best when it is both evidence-aware and deeply human. There is no single path. But there can be a more complete one.

Frequently asked questions

References

1. Rethinking ADHD: A Brain Health, Nutrition & Lifestyle Approach with Dr Ali Ajaz, Consultant Psychiatrist, Six Hats, Apple Podcasts.
2. Grajek M, et al. Nutrition and mental health: A review of current knowledge about the impact of diet on mental health. Frontiers in Nutrition. 2022.
3. Villagomez A, Ramtekkar U. Iron, Magnesium, Vitamin D, and Zinc Deficiencies in Children Presenting with Symptoms of Attention-Deficit/Hyperactivity Disorder. Children. 2014.
4. Rucklidge JJ, et al. Vitamin-mineral treatment improves aggression and emotional regulation in children with ADHD: a fully blinded, randomized, placebo-controlled trial. Journal of Child Psychology and Psychiatry. 2018.
5. Villagomez A, Cross M, Ranjbar N. Broad spectrum micronutrients: a potential key player to address emotional dysregulation. Frontiers in Child and Adolescent Psychiatry. 2023.

Related reading: Research Review: Micronutrients Support Mental Health, Mood Stability, ADHD Relief · Daily Essential Nutrients Research · How to Get Started with Micronutrients