ADHD and Blood Sugar: Why Energy Crashes Are So Common (and How to Fix Them)

If you have ADHD, you might recognize the cycle: skipping meals, then suddenly feeling shaky, exhausted, or desperate for sugar or caffeine. This is a classic blood sugar crash, and it happens more often in ADHD brains because of irregular eating patterns and food choices driven by urgency.

Why Blood Sugar Matters for ADHD

Blood sugar fluctuations impact focus, mood, and energy. Skipping meals or eating mostly carbs without protein and fat can lead to big spikes and crashes, making ADHD symptoms worse.

How to Keep Blood Sugar Steady

• Eat Regularly: Aim for food every 3–4 hours to prevent drops.

• Pair Carbs with Protein/Fat: Instead of just toast, try toast with peanut butter. Instead of plain pasta, add cheese or meat.

• Have Easy Snacks Ready: Cheese and crackers, hummus and pita, yogurt with nuts—quick and balanced options make a big difference.

• Limit High-Sugar Foods Alone: Sugar isn’t bad, but having it with protein/fat helps prevent crashes (e.g., chocolate + almonds instead of just chocolate).

• Hydrate, Too: Dehydration can mimic low blood sugar symptoms, so keep up your water intake.