Your brain does depend on glucose as it’s the main fuel under normal conditions, and proper glucose delivery is essential for neuronal activity, cognition, executive function, and mental energy. Disruptions in glucose metabolism are linked to changes in brain structure, connectivity, and how efficiently neurons can fire. 

In ADHD specifically, research shows that certain brain regions involved in attention and executive control often have reduced glucose uptake or utilization, meaning those areas aren’t using glucose as effectively as they should. That’s been shown in imaging studies and metabolic research.

Some older studies even suggest that lower glucose metabolism in these networks correlates with symptom severity.

Takeaway: It’s not that the brain “needs more sugar.” The issue often isn’t lack of sugar but inefficient energy use at the cellular level.

Medications & Glucose

Interestingly, methylphenidate (a common ADHD medication) increases glucose uptake in key brain regions like the prefrontal cortex in animal studies, which might be part of how it improves attention and cognitive control.

So medication can help your brain use glucose more efficiently, that’s a plus.

But don’t mistake this for “eat more sugar for brain repair.” Giving pure sugar to the system causes spikes and crashes, insulin swings, oxidative stress, and inflammation, all counterproductive for brain regulation.

The Emerging Science: Metabolic Flexibility

A body of newer research coming from metabolic psychiatry holds something more interesting:

Ketones as an Alternative Fuel

When glucose use in the brain is inefficient (as in some ADHD cases), ketones:  produced during low-carb diets, intermittent fasting, or ketogenic states can serve as a more stable, efficient energy source for neurons. Ketones produce less oxidative stress and provide steady fuel potentially improving neurotransmitter balance, mitochondrial function, and energy delivery where it’s needed most.

This doesn’t mean “ketones are a cure” but it does indicate that stabilizing metabolic fuel supply to the brain can help with symptoms and regulation.

Insulin & Brain Signalling

Some studies even suggest that insulin signalling and glucose transport dysfunction in the brain contribute to ADHD symptoms; strategies that stabilise glucose levels or improve insulin sensitivity are being explored as adjuncts to traditional treatment.

What This Means in Practical Terms

NOT USEFUL:

• Drinking sugary drinks or loading up on refined carbohydrates

• “Brain glucose shots” or similar gimmicks

These spike blood sugar, create metabolic stress, and worsen energy stability.

USEFUL: More Game-Changing Than Simple Sugar:

Stabilising blood sugar and improving metabolic flexibility:

• Low-glycaemic, nutrient-dense meals

• Balanced protein + fats + whole carbs

• Omega-3s and micronutrients

• Strategies that improve insulin sensitivity (exercise, sleep, consistent meal timing)

These help the brain use energy better rather than forcing more sugar in.

Experimental/Cutting-Edge:

Some people explore:

• Ketogenic or low-carb diets

• Intermittent fasting protocols

• Omega-3 focused metabolic strategies

as ways to help the brain shift to a more efficient fuel state (ketones) when glucose metabolism is off.

These are not mainstream ADHD treatments yet, but they’re being actively studied and hold promise.

RESULTS TO DATE:

• The ADHD brain runs on glucose but often uses it inefficiently, that’s a real metabolic finding.

• Medications like methylphenidate can improve glucose uptake in brain regions involved in attention.

• Simply eating sugar to “repair the brain” is not supported by evidence, it’s likely to worsen metabolic stress and energy crashes.

• More promising science suggests stabilising energy delivery (steady glucose + alternative fuels like ketones) supports cognition and neural regulation.

We talk about magnesium, omega-3, iron, glucose stability and brain energy as if they exist in isolation. They don’t. Every one of those nutrients originates in soil biology.

If soil is depleted, food is depleted. If food is depleted, the nervous system runs on fumes.

The gut–brain axis is not abstract science. It is built from the microbial intelligence that begins underground. Living soil creates mineral-dense, biologically active food. That food supports the microbiome. The microbiome influences neurotransmitters, inflammation, and metabolic stability.

This is why regeneration is not a lifestyle trend. It is neurological infrastructure.

Earthfood exists to restore living soil biology so that the food grown in it carries the mineral density and microbial diversity modern nervous systems are starving for.

You cannot build resilient brains on depleted ground. Then one simple call to action:

If you grow food, start with the soil. If you eat food, ask how it was grown. That’s it.

Here’s the ADHD 'stabilising' plan.

ADHD Metabolic Stability Plan (Medicated Adult Version)

1. Blood Sugar Stability = Non-Negotiable

ADHD brains crash hard when glucose swings.

Targets:

• 25–35g protein per meal min

• No naked carbs (always pair with protein + fat)

• Eat within 60 minutes of waking

• Eat every 3–4 hours

Ideal Breakfast (especially on stimulant meds):

• Eggs + avocado

• Greek yoghurt + nuts + seeds

• Protein smoothie (30g protein minimum)

• Sardines or salmon on sourdough

Avoid:

• Coffee only

• Toast + jam, Cereals

• Smoothie bowls full of fruit (fruit is sugar also)

Morning crashes make medication feel like it’s “not working.”

2. Magnesium Strategy

Evening:

• 200–400mg magnesium glycinate

• If cognitive fog is big issue → consider magnesium threonate

Magnesium supports:

• GABA (calm neurotransmitter)

• Sleep depth

• Muscle tension

• Reduced stimulant rebound

3. Omega-3 Target

Daily:

• 1.5–2g combined EPA/DHA (this is underestimated in its function)

• EPA dominant if possible

This improves:

• Dopamine signalling

• Brain inflammation

• Emotional regulation

4. Iron & Ferritin Check

This is overlooked constantly.

Low ferritin = worse ADHD symptoms.
Target ferritin for ADHD adults: 50–100 ng/mL

Do not supplement blindly. Test first.

5. Nervous System Regulation (Daily Practice)

Medication increases dopamine.
But if cortisol is high, attention still scatters.

Daily:

• 5 minutes slow breathing (long exhale)

• 20–30 min walking (outside ideally)

• Morning sunlight

• Reduce late-night screen use

These regulate the vagus nerve and reduce “wired but tired.”

6. Caffeine Strategy

This is where people mess up.

If medicated:

• Either remove caffeine entirely
  OR

• Keep under 100mg and only before 10am

Stacking stimulant on stimulant = anxiety, jaw tension, crash.

7. Metabolic Upgrade Option (Advanced)

If energy crashes persist:

Option A: Lower-Glycaemic Eating

Focus on:

• Meat, fish, eggs

• Leafy greens

• Root vegetables

• Berries

• Olive oil

• Nuts

Reduce:

• Sugar !!!!

• Ultra-processed foods !!!!

• Large carb loads !!!!

Option B: Mild Carb Cycling

Some ADHD adults feel sharper on moderate carb reduction.
Not full keto, just stable.

Ketones can act as alternative brain fuel in some individuals.
But don’t jump there unless glucose stability fails first.

8. Sleep Architecture

Sleep repairs dopamine receptors.

Targets:

• In bed same time nightly (Asleep by 10pm)

• Cool room

• No blue light 60 mins prior (that is screens!!)

• Magnesium before bed

• 7.5–8.5 hrs total

If sleep is poor, ADHD worsens 30–50%.

What About “Brain Repair”?

There is no supplement that repairs ADHD overnight.

What improves symptoms over 3–6 months:

• Stable blood sugar

• Adequate iron

• Omega-3 sufficiency

• Quality sleep

• Reduced inflammation

• Consistent protein intake

You build neurological resilience slowly.

Simple Daily Targets Summary

• Protein: 90–120g per day (adjust for body size)

• Omega-3: 1.5–2g EPA/DHA

• Magnesium: 200–400mg nightly

• Steps: 7–10k

• Sleep: 7.5+ hrs

• No blood sugar spikes

• Ferritin: 50–100 ng/mL

What is your issue from here?

• Focus drop mid-day?

• Emotional overwhelm?

• Evening crash?

• Poor sleep?

• Anxiety on meds?

Contact - enquiries@yourearthfood.com and our naturopath herbologist will send the info. We have a soil scientist, botanist, and horticulturist on staff as well, we all are here for you. 

WHAT ABOUT COCONUT OIL?

By the way: Coconut oil gets hyped as “brain fuel.” Let’s separate marketing from physiology.

Coconut oil is not a brain repair tool but a mild alternative fuel source that may help with energy stability in some people.

Why Coconut Oil Is Even Mentioned

Coconut oil contains MCTs (medium-chain triglycerides). MCTs are converted in the liver into ketones, and they can:

• Cross the blood–brain barrier, provide fuel when glucose use is inefficient, produce steadier energy in some brains.

This is why coconut oil is discussed in:

• Alzheimer’s research, Metabolic psychiatry and Cognitive performance circles.

Important Reality for ADHD

If you're medicated:

Your brain already has dopamine stimulation. What coconut oil might help with:

• Midday energy dip

• Brain fog

• Crash after stimulant wears off

• Mental fatigue

What it won’t do:

• “Repair” ADHD

• Replace medication

• Fix poor sleep nor Override bad blood sugar habits

Coconut Oil vs MCT Oil

There’s a difference.

• Coconut oil = ~60% MCTs

• MCT oil (C8/C10) = concentrated ketone-producing fats

If someone is experimenting for cognition, pure C8 MCT oil works more predictably than standard coconut oil.

How To Use It (If You Test It)

Start small.

• 1 teaspoon with breakfast

• Increase slowly to 1 tablespoon max

• Always take with food

Too much = digestive chaos.

Some people feel:

• Clearer thinking

• More stable energy

• Less crash

Some feel:

• Nothing, or Jittery

• GI upset

It’s individual.

When It Makes Sense

It can help if:

• You get glucose crashes

• You do better on lower carb meals

• You have afternoon brain fog

• You tolerate fats well

It’s not helpful if:

• You already eat high fat

• You have gallbladder issues

• You’re already overstimulated

If blood sugar is unstable, adding coconut oil won’t fix the underlying problem. If sleep is poor, coconut oil won’t override that. If protein intake is low, dopamine production still struggles. Think of coconut oil as a small lever. Not the foundation.

Why This Matters Beyond the Brain

Emerging research in metabolic psychiatry confirms that cognitive performance depends on metabolic stability. Glucose regulation, micronutrient sufficiency, fatty acid balance, inflammatory load, and microbiome integrity all influence neurotransmission and executive function.

These variables do not begin in supplementation. They begin in food quality. And food quality begins in soil biology.

Mineral density in crops is directly linked to microbial activity in soil. When soil microbiology is degraded, nutrient availability declines. Lower mineral intake affects mitochondrial function, neurotransmitter synthesis, and metabolic resilience. The brain, with its high energy demand, is particularly sensitive to these shifts.

The gut–brain axis reflects this continuum. Microbial diversity in the gut is shaped by dietary inputs. Dietary inputs are shaped by agricultural systems. Regenerative soil practices increase microbial diversity, improve mineral cycling, and support greater nutrient density in food crops.

Addressing ADHD solely at the level of symptom management ignores this upstream biology.

Earthfood was developed to restore functional soil microbiology and improve nutrient cycling in growing systems. The objective is measurable: biologically active soil produces more nutrient-dense food. Nutrient-dense food supports metabolic stability. Metabolic stability supports cognitive function.

The pathway is biological and sequential.

For growers, soil regeneration is a direct intervention point. For consumers, food sourcing becomes a neurological consideration.

Brain health does not begin in the brain. It begins in the ground.

 

Bronwyn Holm, Founder, Earthfood® Farmers' Friend • Gardeners' Guide • Soil Advocate • Growers’ Voice

Bronwyn Holm works alongside farmers, gardeners, land stewards and balcony pot legends to restore living soil through biology, not chemistry.

Earthfood® was built to return microbial intelligence to the ground quietly, effectively, and without dependence on industrial inputs.

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