Key Nutrients for Neurodiversity

The term “neurodiversity” has become a common phrase, but what does it really mean? And how can nutrition support people with neurodiverse conditions? In this article we unpack the definition of neurodiversity, explore the links between gut health and neurodiverse conditions, and share 6 of the most important nutrients for supporting brain health.

 

What is neurodiversity? 

Neurodiversity refers to the differences and natural diversity in human brain function. Each one of us perceives the world in our own unique way and it’s this perception that informs our thoughts and behaviours. 

The majority of the population are considered “neurotypical”. Their behaviours and ways of perceiving the world are broadly similar. Neurodivergent people, on the other hand, perceive the world differently and may have pronounced strengths and capabilities in some areas and need support in others.

Common neurodivergent conditions include [1]:

• Autism Spectrum Condition

• ADHD (Attention Deficit Hyperactivity Disorder)

• Dyslexia

• Dyscalculia

• Dyspraxia

People often don’t realise they are neurodivergent until adulthood. This is especially true of women who are more likely to mask their symptoms during childhood compared to boys. Research shows that the fall in oestrogen and progesterone during perimenopause can intensify the symptoms of neurodivergent conditions [2], leading many women to finally seek the help and support they need.

Why do neurodiverse people need specific nutrients?

Neurodivergent conditions can affect people’s sensory perceptions around food. Certain smells, tastes, and textures can cause anxiety, while some foods may trigger sensitivity or intolerance reactions. These challenges around food can lead to restrictive diets that might not provide optimum amounts of nutrients. As a result, neurodivergent adults and children may need to take supplements to fill these nutrient gaps in their diet.

Do neurodiverse people need more protein?

Neurodiverse people don’t need more protein than neurotypical people but if their diet is restricted by sensory or food-anxiety issues, they may not be meeting their basic protein requirements. 

The texture and smell of protein-rich foods like meat, fish, and eggs, can be challenging, and neurodiverse individuals may need nutritional support to incorporate enough daily protein. 

Neurodiversity and gut health

Gut health can be an issue for many people with neurodiversity. The gut is in constant communication with the brain via the gut-brain axis, and research shows that alterations in the gut microbiome can affect the presentation of certain neurodivergent conditions like ADHD and autism [3, 4].

Digestive enzymes, prebiotic fibres, and probiotic bacteria can be useful aids to support nutrient absorption, microbial balance, and general gut health, especially if someone is experiencing symptoms like bloating, constipation, or food sensitivities.

Key nutrients for neurodiversity

The brain relies on steady supplies of vitamins, minerals, and healthy fats to regulate mood, nourish the nervous system, and support memory, focus, and learning. Key nutrients to support neurodiverse conditions include:

• Folate: along with other B-vitamins, folate supports the production of neurotransmitters like serotonin, dopamine, and acetylcholine [5] that regulate mood, memory, and mental focus.
  
  

Folate, B12, B6, magnesium, iron, and zinc are essential nutrients for healthy methylation. Methylation acts like a biological “switch”, activating billions of processes in the body every minute, including the conversion of folate from foods into methylfolate, the active form your body uses.

Genetic alterations (known as “polymorphisms”) affecting methylation are present in 30-40% of the population, including a high number of people with autism [6]. While no single gene variation is known to cause autism or other types of neurodiversity, the impact of polymorphisms that influence methylation are significant because of their effects on brain chemistry and cognitive function.

• B12 supports brain energy, normal methylation, memory, focus, and brain cell communication. Some research shows that people with autism can have brain levels of B12 that are up to 3x lower than age-matched controls, possibly because of genetic differences that impair methylation [7].
  When considering supplements of either B12 or folate it’s important to look at the active, methylated forms rather than synthetic products which are less well absorbed.

• Magnesium can help manage symptoms linked to stress and anxiety [8]. It reduces the activity of excitatory neurotransmitters and supports serotonin transmission to help regulate mood. Magnesium also plays a key role in smooth muscle function: low levels are linked to muscle tension, cramps, and headaches.
  It’s important to choose a highly bioavailable chelated form of magnesium when thinking about supplementation. You can read more about this topic in our blog What Is Chelated Magnesium?

• Omega 3 oils DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are needed for brain cell structure and function, and to manage inflammation. A lot of the research into omega-3 and neurodiversity focuses on ADHD in children, with promising results - especially when baseline omega-3 levels are low [9].  Studies show improvements in impulsiveness [10], hyperactivity, oxidate stress, inflammatory markers, and the gut microbiome [9].

• Zinc is required for healthy methylation, brain cell communication and the production of neurotransmitters like serotonin and dopamine [11].
  When it comes to supplementing minerals, the form is all important. We use zinc picolinate in our range of supplements because it has a higher rate of absorption compared to other types of zinc [12].

• Iron is needed for oxygen transportation in the brain, energy production in brain cells, normal methylation, and manufacturing mood-regulating chemicals like serotonin and dopamine [13].
  Many iron supplements cause constipation which is why it’s important to opt for a gentle, non-constipating form of chelated iron such as iron bisglycinate.

We hope this article has given you a good introduction to the key minerals that can support neurodiverse conditions. From B-vitamins and zinc to iron and omega-3, the brain is reliant on a wide range of nutrients for memory, focus, learning, mood balance, and processing the world around us. A restricted diet may not provide enough of these nutrients, in which case supplements can be helpful.

You can find out more about our additive-free, Vegan Society approved, bioavailable supplements in our online store.

And you may also enjoy reading:

8 Ingredients to Avoid in Your Supplements

Methylfolate and Depression

How to Boost Magnesium Absorption

References

1. The Royal College of Nursing, n.d. What is neurodiversity? [online] Available at https://www.rcn.org.uk/Get-Help/Member-support-services/Peer-support-services/Neurodiversity-Guidance/What-is-Neurodiversity [Accessed 27 Jun 2025].

2. Gottardello, D., & Steffan, B. 2024. Fundamental intersectionality of menopause and neurodivergence experiences at work. Maturitas, 189, 108107. https://doi.org/10.1016/j.maturitas.2024.108107 

3. Gandhi, D. N., Pande, D. N., Harikrishna, A., Advilkar, A., Basavan, I., & Ansari, R. 2024. Beyond the Brain: Attention Deficit/Hyperactivity Disorder and the Gut-Brain Axis. Cureus, 16(12), e76291. https://doi.org/10.7759/cureus.76291 

4. Mehra, A., Arora, G., Sahni, G., Kaur, M., Singh, H., Singh, B., & Kaur, S. 2023. Gut microbiota and Autism Spectrum Disorder: From pathogenesis to potential therapeutic perspectives. Journal of Traditional and Complementary Medicine, 13(2), 135-149. https://doi.org/10.1016/j.jtcme.2022.03.001

5. Chan, A., Tchantchou, F., Graves, V., Rozen, R., & Shea, T. B. 2008. Dietary and genetic compromise in folate availability reduces acetylcholine, cognitive performance and increases aggression: critical role of S-adenosyl methionine. The journal of nutrition, health & aging, 12(4), 252–261. https://doi.org/10.1007/BF02982630 

6. Araszkiewicz, A. F., Jańczak, K., Wójcik, P., Białecki, B., Kubiak, S., Szczechowski, M., & Januszkiewicz-Lewandowska, D. 2025. MTHFR Gene Polymorphisms: A Single Gene with Wide-Ranging Clinical Implications—A Review. Genes, 16(4), 441. https://doi.org/10.3390/genes16040441

7. Zhang, Y., Hodgson, N. W., Trivedi, M. S., Abdolmaleky, H. M., Fournier, M., Cuenod, M., Do, K. Q., & Deth, R. C. 2016. Decreased Brain Levels of Vitamin B12 in Aging, Autism and Schizophrenia. PLoS ONE, 11(1), e0146797. https://doi.org/10.1371/journal.pone.0146797 

8. Boyle, N. B., Lawton, C., & Dye, L. 2017. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429 

9. Lewis, N., Lagopoulos, J., & Villani, A. 2025. Gut–Brain Inflammatory Pathways in Attention-Deficit/Hyperactivity Disorder: The Role and Therapeutic Potential of Diet. Metabolites, 15(5), 335. https://doi.org/10.3390/metabo15050335 

10. San Mauro Martin, I., Sanz Rojo, S., González Cosano, L., Conty de la Campa, R., Garicano Vilar, E., & Blumenfeld Olivares, J. A. 2022. Impulsiveness in children with attention-deficit/hyperactivity disorder after an 8-week intervention with the Mediterranean diet and/or omega-3 fatty acids: a randomised clinical trial. Neurologia, 37(7), 513–523. https://doi.org/10.1016/j.nrleng.2019.09.009 

11. Mlyniec, K. 2021. Interaction between Zinc, GPR39, BDNF and Neuropeptides in Depression. Current Neuropharmacology. 19(11) doi.org/10.2174/1570159X19666210225153404 

12. Barrie, S.A., Wright, J.V., Pizzorno, J.E., Kutter, E., Barron, P.C. 1987. Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agents Actions. Jun;21(1-2):223-8. doi: 10.1007/BF01974946  PMID: 3630857.

13. Jáuregui-Lobera, I. 2014. Iron deficiency and cognitive functions. Neuropsychiatric Disease and Treatment, 10, 2087. https://doi.org/10.2147/NDT.S72491