Every parent wants a better life for their children. You want them to have the best start possible in life. We want them to avoid sickness and disease. This includes neurodegenerative diseases like attention deficit/hyperactivity disorder (ADHD) and autism spectrum disorder (ASD).
We know that there is a genetic aspect to both of these conditions, but the epidemic rise in both ADHD and ASD indicates that there are environmental factors that are driving the huge rise in the number of cases that we see in our generation. So we know there are things you can do to help reverse this and limit the risk, because 40 years ago it wasn’t there.
Both ADHD and ASD share some overlapping pathways in early neonatal brain growth. The way the brain is formed, how it connects neural pathways, and how it responds to inflammation affect its neurodevelopment. It all works together in such a way that, depending on genetic susceptibility, you could end up with ADHD or ASD if your child doesn’t get the nutrition he or she needs or receives an environmental insult at the wrong time.
There are several ways to improve your diet and take proactive action that will give your child the best chance for healthy outcomes. There aren’t any guarantees, of course, because there are several factors in the development of ADHD and ASD. But there are some things you can do to help overcome many of the genetic susceptibilities your kids may have. We’re going to take a look at the most important factors in this article.
Genes Load the Gun, But Nutrition Pulls the Trigger: Key Nutrients for a Healthy Pregnancy
The process of your baby’s brain development is a fascinating journey. A lot of it only happens once, and in sequence. And if anything is missing, you can’t go back in the sequence and fix it.
Here are the key nutrients that have been linked to ADHD and ASD traits in children.
Folate (Folic Acid)
Folate and pregnancy are strongly linked in people’s minds to one condition—spina bifida. However, folate shortages also affect the central nervous system in less obvious ways. Meta-analyses and umbrella reviews (huge reviews of other meta-analyses) have consistently shown that prenatal folate supplements in the range of 400 to 800 micrograms a day, starting before conception, are associated with a reduced risk of ASD in infants.
Estimates from a 2025 PLoS ONE review that included about 3 million mother-infant pairs indicate there’s a 30 to 34% lower risk of Autistic Spectrum Disorder with folate supplementation. There are similar protective effects for ADHD and other behavioral problems reported in a separate 2025 review. When folate is taken with other B vitamins, the benefits are amplified even further. The HD B12 B6 & Folate contains bio-active forms of these three vitamins to support healthy methylation and lower homocysteine in the body
Vitamin D
Deficiency of the sunshine vitamin is very common, and low maternal levels during pregnancy do correlate with higher ADHD and ASD traits and risks. Systematic reviews in dose-response meta-analyses do show inverse associations.
A 2023 systematic review and dose-response meta-analysis show that higher maternal serum 25(OH)D levels are linked with reduced odds of ASD in infants: 43% lower risk for ASD and 41% lower risk for ADHD. Every 25 nanomoles per liter (10 ng/ml) increase gave an 18-19% lower risk of ASD or ADHD.
Neurodevelopmental traits of ASD and ADHD are also reduced with adequate levels of vitamin D in cohort studies. So, strive to have an optimal level of vitamin D during pregnancy. This may require more than 5,000 IUs of vitamin D per day, depending on sun exposure, body fat content, and individual metabolic efficiencies. Individual results vary, so there is no guarantee that 5,000 IU a day is adequate for you. This is important enough that you should get tested for it.
Strive for at least 40 ng/ml of serum 25(OH)D; optimal levels are between 60-80 ng/ml of serum 25(OH)D.
Iodine and Mom’s Thyroid Function
Globally, iodine deficiency is the leading cause of preventable intellectual development. The fancy word is congenital iodine deficiency syndrome. Iodine deficiency can lead to impaired cognitive function (being mentally slow), lower IQ, delayed psychomotor development, and inability to attain full intellectual ability.
Lack of iodine has been linked to higher risks for cognitive and behavioral issues, including higher ADHD symptom scores. It doesn’t take a lot of iodine, just around 220 to 250 micrograms daily, even from iodized salt, to make a difference. Thyroid hormone deficiency is the key factor here.
In the first trimester, the baby relies completely on the maternal supply of thyroid hormone, though mom’s T4 continues to help development during the whole pregnancy. Adequately treated chronic hypothyroidism was not associated with increased risk of ADHD or ASD.
However, in an Israeli cohort of 385,000 births and in a Denmark cohort of 857,000 births, gestational hypothyroidism (untreated low maternal thyroid function) was associated with increased risk of ADHD. The longer the exposure during pregnancy, the higher the risk of ADHD was. In a recent Israeli cohort of 51,000 births, researchers found that exposure to low maternal thyroid hormone could double or triple the risk of ADHD for two or three trimester exposure, respectively.
We recommend using HD Nascent Iodine to provide your whole body with the iodine it needs. Every gland in the body requires iodine, especially your reproductive organs. As iodine is crucial to your baby’s brain development, you do well to supplement iodine every day while pregnant and nursing, or when preparing to become pregnant again. It is crucial to monitor thyroid hormone levels as well, to ensure that you are on the right track.
Omega-3 Fatty Acids (DHA/EPA)
DHA and EPA are structural fats in the brain. They’re vital components of brain cell membranes, and also play an anti-inflammatory role in the body. Higher maternal omega-3 intake or blood levels of omega-3 correlate with better neurodevelopmental outcomes. In a cohort study of 258 high-risk moms who already had a child with ASD, it was found that moms who had higher intake of omega-3 fats in the second half of the pregnancy had a 40% decreased chance of having a child with ASD.
There’s variation in the results from some studies, but the potential protective effect against ADHD and ASD is substantial. Research teams are actively investigating just how important omega-3 fats are for your brain. But don’t wait for their results.
You already know your brain requires DHA, and if it doesn’t get it, it will suffer. It is just a matter of how much. This is especially true in the last trimester when the brain is growing rapidly. During this phase of your baby’s growth, you need lots of fish oil.
Other Nutrients
Other supportive nutrients like iron, zinc, magnesium, vitamin B12, and the other B vitamins also show some correlation with neurodevelopmental outcomes. Prenatal multivitamins are a great idea, just to make sure you don’t miss any gaps in your diet.
Overall, nutrient-dense diets like the Mediterranean-style diet or other patterns rich in fruits, vegetables, whole grains, and healthy fats have been linked to fewer ADHD and ASD traits in children.
Living a Healthy Lifestyle Supports a Healthy Pregnancy
Nutrition is very important, but so are how you handle stress, how much physical activity you get, and how well you sleep. All of these affect your baby’s development.
Quality Sleep:
Sleep can be hard to come by when you’re pregnant. You feel awful during the first trimester, and then you feel very uncomfortable in the last trimester as your baby grows. So, getting good-quality sleep can be difficult.
It’s important to remember that you’re building a human being. So get the rest that you need and prioritize good sleep. Take a nap if you can. Getting quality sleep will help your baby’s brain develop well.
Stress Management:
Stress raises your cortisol levels. This can disrupt the neurotransmitter system that is linked to ADHD and ASD. (Just knowing this might make you stressed out.)
Higher maternal levels of cortisol in the third trimester have been associated with increased traits of ASD in infants, measured at 3 years. So work on managing stress, whether it’s through prayer, gratitude journaling, mindfulness practices, or counseling, to help lower your perceived level of stress. This will help you be more resilient and pass those traits on to your baby.
Regular Physical Activity:
Being physically fit has many benefits, even during pregnancy. So moderate exercise, whether walking, swimming, or even resistance training, can enhance your mood and reduce inflammation in your body. A study of more than 4,000 preschool children in southwest China found that pregnant women who exercise more than 20 minutes a day had half as many kids with ADHD as moms who exercise less than 20 minutes a day.
Clean Living for a Healthy Pregnancy
You want to give your baby the best start, so you want to watch out for exposures to potential toxins and other harms, too.
Avoid Environmental Toxins:
There are many reasons to live a clean lifestyle with organic personal care products, organic foods, and purified water. Air pollutants, phthalates in plastics, and other chemicals have been associated with elevated ADHD and ASD risks. A recent review discussed mechanisms that appear to involve inflammation, endocrine disruption, and interference with brain development.
Though it may be controversial, it does seem prudent to avoid vaccinations during pregnancy. Avoiding infant vaccinations is likewise prudent, as several studies have shown better physical and neurodevelopmental outcomes among unvaccinated children. This is a hotly debated controversy, but the money trail indicates that the risks are indeed real; the vaccine industry’s profit motive is very strong. If you want to learn more about this topic, check out Dr. Paul Thomas’ new book called Vax Facts.
Manage Infections Carefully
Infections during pregnancy can trigger inflammation that harms your baby’s brain development. Taking care to bolster your immune system with nutritional supplements, healthy eating, and adequate rest will help protect your baby.
For fever or pain, you may want to choose an alternative to acetaminophen. As some studies indicate, there is an increased risk of adverse brain effects on your infant. This is also controversial. But you only get one chance at this with your baby, so take precautions and avoid it if possible.
Final Thoughts: A Proactive, Hopeful Approach
These steps are all about reducing the risk of adverse outcomes for your babies. You can’t make the risk zero, but you really do have the power to make outcomes much better when you take care of yourself and feed yourself great foods, take important supplements for your health and your baby’s health, reduce stress, get adequate sleep, and get some physical exercise.
It’s best to start early, before you even conceive a baby, to get the best results.
I know in my own family, just by looking at the family tree, I can see that there was great potential for ADHD and ASD in my own children. But among our 14 children, they’re all within the range of normal, which is very much against the odds, genetically speaking.
Some may have traces of ADHD (we’ve never formally tested for ADHD), but they all have done quite well. They’ve been great as kids. They were able to focus on their studies, academically handle math, writing, and memorization, and socially get along well with other kids.
It takes a bit of diligence, but you can do this. Your baby is counting on you.