People with ADHD have a relationship with sugar that goes beyond ‘normal’ cravings. Scientific evidence shows that people with ADHD are more prone to developing a dependency on sugar than neurotypical individuals. This dependency exacerbates the challenges they already face, such as mood swings, sleep disturbances, tiredness from sugar crashes, and hyperactivity in children, as well as restlessness and overactive minds in adults.
The Dopamine Connection
One of the key reasons behind sugar addiction in individuals with ADHD lies in dopamine, a neurotransmitter responsible for reward and pleasure. Research has demonstrated that people with ADHD tend to have lower baseline dopamine levels, making them naturally inclined to seek out activities or substances that provide a dopamine boost (Volkow et al., 2009). Sugar consumption provides an immediate surge in dopamine, offering a momentary sense of reward and satisfaction. However, this short-term solution often creates a cycle of dependency, as the dopamine spike is fleeting, leaving individuals craving more.
Reduced Glucose Metabolism in ADHD Brains
Sugar plays a role in brain energy metabolism, and studies have found that the ADHD brain has reduced glucose metabolism, particularly in the premotor cortex and the superior prefrontal cortex, regions critical for attention regulation, and impulse control (Zametkin et al., 1990). These deficits may explain why people with ADHD are more drawn to sugar, their brains may seek the additional glucose as a compensatory mechanism for inefficiencies in energy utilisation.
The Impact on Mood and Behaviour
The initial sugar rush provides a brief feeling of alertness or focus, but the subsequent crash often leads to irritability, fatigue, and worsened mood swings. For children, this can result in heightened hyperactivity, followed by periods of exhaustion. For adults, the crash can cause tiredness/sleepiness a short while after consumption (especially in older adults), and/or worsen focus issues even further.
Sleep Disturbances
ADHD is often associated with difficulties in sleep regulation, and sugar exacerbates this problem. The energy spike from sugar can delay the onset of sleep, while the crash may disrupt sleep quality. Also, many individuals with ADHD struggle with delayed sleep onset due to overactive minds, and sugar intake late in the day can compound this issue, making it harder to unwind (Faraone et al., 2015).
Long-Term Consequences
As individuals with ADHD age, the effects of sugar dependency shift. While hyperactivity may decrease, the physiological consequences, such as weight gain, insulin resistance, and increased risk of metabolic syndrome, become more pronounced (Pan et al., 2020). The tiredness from sugar crashes can further impair productivity and overall quality of life.
Trying It Out
It’s not easy to avoid sugar for anyone, and while ADHD symptoms are not typically connected to diet, reduced sugar intake for people with ADHD is likely to have a positive impact and should be tried consistently. Parents with ADHD children are advised to try a period of a few weeks without sugar (or sugar substitutes, as the sweetness still trigger insulin release) and note any impact.
References
- Arnold, L. E., et al. (2020). “Dietary and Nutritional Treatments for ADHD: Current Evidence and Future Directions.” Journal of Child Psychology and Psychiatry, 61(4), 299-309.
- Faraone, S. V., et al. (2015). “Attention-deficit/hyperactivity disorder.” Nature Reviews Disease Primers, 1(1), 15020.
- Pan, L., et al. (2020). “Longitudinal Effects of ADHD on Obesity and Metabolic Disorders.” Journal of Psychiatric Research, 123, 88-96.
- Volkow, N. D., et al. (2009). “ADHD and Dopamine Dysfunction: An Overview.” Journal of Attention Disorders, 13(1), 33-40.
- Zametkin, A. J., et al. (1990). “Cerebral glucose metabolism in adults with hyperactivity of childhood onset.” New England Journal of Medicine, 323(20), 1361-1366.