When we think about protein, we usually think about building muscle or staying full. If you have ADHD, protein plays a much bigger role—especially in your brain.
Protein isn’t just about muscles. Your brain uses amino acids—the building blocks of protein—to create neurotransmitters like dopamine, serotonin, and norepinephrine. So when your body doesn’t break down or use protein properly, your brain’s communication system can start to misfire.
Here is the big news: Recent research shows that ADHD might cause these kinds of disruptions in protein metabolism.
In a 2025 genetic study using reverse Mendelian randomization (a method that can show cause, not just correlation), researchers found several protein-related byproducts that are directly linked to ADHD. This helps explain why so many people with ADHD feel foggy, irritable, or tired even when they’re eating “enough.”
Let’s break down what’s going on behind the scenes in your body.
1. Calming Down
Both beta-alanine and taurine are byproducts of protein breakdown, specifically of amino acids like cysteine and serine. The study showed that ADHD was causally associated with dysregulated levels of these byproducts, meaning that we have issues with how our body breaks down protein.
Why it matters: Taurine helps regulate GABA, a calming neurotransmitter that helps you slow down and focus. Think of your overactive nervous system and how you may feel more emotionally stable after eating enough protein. This means when you don’t eat enough, you may experience:
- Difficulty calming down or relaxing
- Trouble switching tasks or winding down
- Feeling overstimulated, even when nothing’s happening
2. Waking Up
Carnitine, oleoylcarnitine, and lignoceroylcarnitine are compounds that form when certain amino acids (especially lysine and methionine) are broken down and converted into molecules that help shuttle fat into your cells for energy.
Disruptions in these protein-derived fat transporters were causally linked to ADHD, pointing to stress in mitochondrial function—yes, the powerhouse of the cell.
Here’s why it matters: Protein and fat metabolism are connected. If you cannot break down amino acids properly, your brain may not get the energy it needs – even if you are eating well. Protein and fat metabolism are deeply connected. So if one is off, the other usually is too, and you may experience:
- Brain fog
- Energy crashes after meals
- Trouble focusing, even when you’re rested
3. Digging in
3-methylhistidine, 1-methylhistidine, and N-acetyl-3-methylhistidine are markers of muscle breakdown and histidine metabolism. Histidine helps make histamine—a key player in focus, energy, and alertness (yes, that histamine).
The study found that higher levels of these histidine breakdown products were causally linked to ADHD, implying that the body might be breaking down protein too rapidly—or inefficiently—for proper brain function.Why it matters: If your body breaks down protein too quickly or inefficiently, you may run low on key precursors for neurotransmitters. That means your brain struggles to stay alert and regulated, and you may experience:
- Being tired, but wired
- Inconsistent energy and focus
- Trouble falling asleep or staying alert at the right times
4. Staying Regulated
Prolylglycine and alpha-hydroxyisovalerate reflect how your body breaks down protein and uses branched-chain amino acids (BCAAs), quick-access brain fuel. In the study, they found that differences here were causally connected to ADHD.
Here’s why this matters: If the brain can’t process BCAAs correctly, it can lead to dips in mental clarity and emotional regulation—even if you’re getting enough protein—which means you may experience:
- Mood swings after meals (or that intense sugar craving)
- Sudden energy crashes
- Feeling “off” even when eating consistently
What Can We Do?
ADHD isn’t just in the brain—it’s in the body. It even affects how our body uses protein, which can exacerbate the struggles we’re already facing. Supporting protein metabolism with small, strategic steps can make a big difference:
- Eat 1.2–1.6g of protein per kg of bodyweight per day
- Space protein evenly throughout the day, focusing especially on breakfast
- Pair protein with healthy fats and fiber to stabilize blood sugar
- Ensure you’re eating enough B6, Magnesium, Zinc, and Manganese, crucial for protein metabolism
If you need help putting it all into action, I walk you through exactly what to do in my 6-part eBook bundle The ADHD Nutrition Toolkit—no guesswork, no overwhelm, just real science-backed guidelines that match how your body actually works. Check out below to learn exactly what you get in it.
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