Can Omega-3s Help Manage ADHD Symptoms? A Dietitian Explains

Medically reviewed by Serena Benali, Registered Dietitian. Published January 19, 2026.

As a registered dietitian, I’m often asked about the connection between nutrition and mental health. And if you’re wondering - yes, nutrition plays a huge role in how our brains function and feel.

One landmark study was the SMILES Trial, a 2017 randomized controlled study showing that adopting a Mediterranean-style diet significantly reduced depressive symptoms compared to social support alone. This and other research have shaped the growing field of nutritional psychiatry, which explores how what we eat influences mood, focus, and mental well-being.

One area gaining attention is the potential role of omega-3 fatty acids in managing Attention Deficit Hyperactivity Disorder (ADHD). If you’re a parent, caregiver, or individual navigating ADHD, you might be wondering: Can something as simple as a nutrient really make a difference?

What Are Omega-3 Fatty Acids?

Omega-3s are essential fats, meaning our bodies can’t make them, so we must get them through food.

The three main types are:

• ALA (alpha-linolenic acid): Found in flaxseeds, chia seeds, and walnuts.

• EPA (eicosapentaenoic acid): Found in fatty fish like salmon, mackerel, and sardines.

• DHA (docosahexaenoic acid): Also found in fatty fish and seafood, especially salmon, tuna, herring, and mackerel, as well as in algae-based sources, the original plant source from which fish obtain their DHA. A major structural component of the brain and retina.

DHA helps form healthy brain cell membranes, while EPA supports anti-inflammatory and neurotransmitter function, both important for attention and emotional regulation.

Given their role in brain health, it’s no surprise that researchers have explored how omega-3s might influence conditions like ADHD, which is characterized by difficulties with attention, impulsivity, and hyperactivity.

The ADHD-Omega-3 Connection

ADHD is multifaceted, involving genetics, environment, and brain chemistry. Some research has shown that individuals with ADHD tend to have lower blood levels of omega-3s compared to those without the condition. This has led to studies investigating whether increasing omega-3 intake could help alleviate symptoms.

Research suggests that omega-3s, particularly EPA and DHA, may support brain function in ways that are relevant to ADHD. For example, they play a role in reducing inflammation, supporting neurotransmitter activity (like dopamine, which is often dysregulated in ADHD), and promoting healthy communication between brain cells.

A 2016 meta-analysis published in Translational Psychiatry found that omega-3 supplementation particularly formulas with higher EPA-to-DHA ratios led to small but measurable improvements in symptoms, especially inattention.

Another 2017 meta-analysis confirmed modest benefits in ADHD symptoms, particularly inattention and hyperactivity, though results varied across studies. While it’s not a cure, it’s a promising piece of the puzzle.

Practical Takeaways: Getting Enough Omega-3s

As a dietitian, I’m all about translating science into actionable steps. Here’s how omega-3s might fit into an ADHD management plan:

1. Food First: Aim to include fatty fish in your diet at least twice a week. Think grilled salmon with a side of veggies or sardines on whole-grain toast. For vegetarians or those who don’t eat fish, ALA-rich foods like walnuts, flaxseeds, or hemp seeds are good options, though the body converts ALA to EPA and DHA less efficiently.

   
   

2. Supplements as a Boost: If getting enough omega-3s through food is challenging, due to preferences or other reasons, a high-quality fish oil or algae-based supplement might be worth considering. Look for one with at least 500-1000 mg of combined EPA and DHA per serving, and consult with a healthcare provider to tailor the dose.

A Holistic Approach

While omega-3s show promise, they’re not a replacement for established ADHD treatments like behavioural therapy or medication. Think of them as one piece of a holistic plan alongside balanced nutrition, physical activity, sleep, and structured routines.

The Bottom Line: Omega-3 and ADHD

Omega-3 fatty acids aren’t a magic bullet, but they’re a well-studied, low-risk way to support brain function, attention, and overall well-being. As part of a balanced, whole-food diet, they can help nourish both the body and the mind - an approach that fits beautifully within a holistic nutrition plan.

If you or your child or partner are managing ADHD and want to explore how nutrition can play a supportive role, working with a registered dietitian can help tailor strategies that fit your needs and lifestyle.

At In Good Nutrition, our team of registered dietitians specializes in evidence-based nutrition care for mental health, focus, and family wellness.

👉 Ready to get started? Book a session today to create a plan that helps you feel your best - mind and body.