If you live with ADHD, you may have noticed the instant boost of energy and focus sugar, coffee and easy processed food snacks create. Yet, you may also feel the inevitable crash that follows shortly, leaving you exhausted and scattered, looking for more sugar and keeping the cycle going.
The majority of clients in my nutritional practice struggle with sugar cravings, binge eating and ADHD symptoms. Therefore, I needed to find simple, yet nutrient-packed meal and snack options that would be doable, convenient, exciting and really really simple.
This is where the versatile dopamine smoothie recipes come in. It’s all about the right smoothie ingredients that help support the dopamine-seeking ADHD brain.
Smoothies That Boost Dopamine and Reduce ADHD Cravings
Specific nutrients, intentionally added to the smoothies can provide the building blocks needed to increase dopamine synthesis and regulation. Also, some nutrients can boost brain health focus, hence it’s a good idea to make sure you include some in your smoothie.
- Protein– dopamine is made from an amino acid tyrosine. Make sure you always add protein sources to your smoothies. Such include: pumpkin and sesame seeds, nuts, legumes, Greek yoghurt and milk.
- Magnesium– can help reduce irritability and increase energy. Found in pumpkin seeds, almonds, spinach, cacao powder.
- Omega 3– can help reduce anxiety, support brain health. Sources include ground flax seed, chia seed, help seed, walnut.
- Zinc– often low in ADHDers, helps dopamine synthesis and function . Found in pumpkin seeds, cocoa, spinach, cashews.
- Antioxidants and polyphenols– may improve dopamine signalling and support brain health. Blueberries, blackberries, cocoa, green tea powder (matcha).
How to build an ADHD-friendly smoothie
Focus on fibre making up 40-50% of your smoothie: add vegetables and some oats. Then, add 30% fruit: berries and other fruit. Simply top up with milk (dairy or plant milk) and add the additions: seeds, protein powder etc.
Follow this easy way to assemble your smoothie, keep it super simple and experiment with textures and tastes until you find what you prefer.
5 Smoothies That Help ADHD Focus and Reduce Sugar Cravings
Ready to give ADHD-friendly smoothies a try and replace some of the snacks that keep you energy-deprived and craving more sugar?
I like to use smoothies as a snack or as a breakfast, if I make them more substantial.
ADHD recipe bonus: All of the smoothie options below are for a double-portion, which is perfect to combat ADHD overwhelm. I like to make a double portion, pack it away in the fridge and have it ready for the next day.
NOTE: I am using a 250ml glass in the recipe where it says “1 glass” or “1/2 glass” etc. for the ease of measurements.
Focus Green Energy Smoothie
This is how my “base” green smoothie looks. I love these combinations for a slightly zingier taste and pleasant mouthfeel. Feel free to experiment with your own favourite vegetable and fruit combinations until you find your own. This is a perfect base to add in your spring- and summer-harvest goods and herbs, such as nettle and basil.
Prep time: 10 min
Serving size: 2 portions
Ingredients:
- 1 glass spinach or kale
- ½ glass chopped cucumber
- ½ glass chopped courgette
- ½ medium avocado
- 1 peeled kiwi
- 1 chopped cored medium apple
- 2 tbsp. Pumpkin seeds
- 2 tbsp. Chia seeds
- 1 scoop of your favourite protein powder
- Coconut water or milk of choice (optional)
- Squeeze of lime
- A small handful of parsley or fresh mint (or basil or other herbs you prefer)
Add all in the blender and blend until smooth. Squeeze the lime to taste and top up with milk or coconut water for preferred consistency. Enjoy!
Dopamine Boost Red Berry Smoothie
If you’re stuck for ideas to add beetroot into your diet or find it a little too earthy for your liking, Red Berry smoothie is the one for you. Packed with vitamins, minerals and antioxidants, beetroot is fantastic to increase your nutrient status. Creamy mango and fresh berries work wonders for the texture and compliment the beetroot well.
Prep time: 10 min
Serving size: 2 portions
Ingredients:
- ½ glass raw chopped beetroot
- 1 glass romain or lettuce leaves (or spinach if preferred)
- 1 glass sweet seasonal berries (fresh or frozen)
- ½ glass ripe mango
- ½ glass oat or coconut milk
- 1 scoop of your favourite protein powder OR ½ glass Greek yoghurt
- 2 tbsp. Pumpkin or flax seeds
- 2 tsp. Raw cacao (optional)
Start with adding chopped beetroot and milk in the blender and blend until smooth. Add the rest of the ingredients and blend until smooth. Enjoy!
Note: Add more mango or berries if you prefer this sweeter. I like to use frozen berries for this recipe, as this means a naturally chilled smoothie for the warmer days of the year.
Energising Zingy Orange Morning Smoothie
I love this smoothie for its simplicity and unbeatable taste, suitable as a refreshing drink in the heat of the summer or a warming elixir in the cooler months of the year. Reach for this when in need of a little pick-me-up.
Prep time: 10 min
Serving size: 2 portions
Ingredients:
- ½ glass chopped carrot
- 1 medium orange
- 1 glass pineapple
- 2 glasses coconut water
- 1 scoop of your favourite protein powder OR ½ glass Greek yoghurt
- 3 tbsp. chia seeds / flax seeds / hemp seeds
- Squeeze of lemon
- Thumb- sized piece of ginger
- 1 tsp. turmeric
Start with adding chopped carrot and coconut water in the blender and blend until smooth. Add the rest of the ingredients and blend until smooth. Add more coconut water to adjust to your favourite texture. Enjoy!
Note: I love adding extra ginger and lemon in the cooler months of the year or if you’re in need of a coffee or a little pick-me-up. Replace pineapple with mango or apple, depending on availability.
Brain- Boosting Afternoon Slump Smoothie
Struggle to stay focused 3-4 pm and are looking for a quick sugar “fix”? This is my favourite smoothie option when in need of extra energy to finish the working day. I love the creamy texture of this smoothie that truly tastes more like a dessert, then a smoothie. And the cacao gives the much needed energy plus a bunch of antioxidants to get you through even the most tedious tasks.
Prep time: 10 min
Serving size: 2 portions
Ingredients:
- 1 glass kale or green leaves
- ½ large or 1 medium avocado
- 1 glass berries
- 1 ripe banana
- 2 glasses almond or oat milk
- 1 scoop of your favourite protein powder OR ½ glass Greek yoghurt
- 2 tbsp. Pumpkin seeds
- 2 tbsp. cacao
Start with adding the greens and milk in the blender and blend until smooth. Add the rest of the ingredients and blend until smooth. Enjoy!
Morning Focus Breakfast Smoothie
If you prefer to swap your breakfast for a smoothie, make sure you have more substance and density to help balance your blood sugar and give you slow-release, sustained energy through the day. You can experiment with options and add chia seeds instead of flaxseeds or swap the vegetables or fruit to your preferred options, yet make sure that you do have fibre, fats and protein for your energy needs.
Prep time: 10 min
Serving size: 2 portions
Ingredients:
- 2 glasses green leaves or kale
- 1 glass chopped cucumber
- 1 medium avocado
- ½ glass blackcurrants (fresh or frozen)
- 1 ripe pear
- 4 tbsp. oats
- 2 tbsp. flax/ chia seeds
- 1 ripe banana
- 1 scoop of your favourite protein powder OR ½ glass Greek yoghurt
- 2 glassess oat, almond or coconut milk
- Squeeze lemon
Add all the chopped ingredients in the blender with milk and blend until smooth. Add oats and flax seeds into the mix and blend until smooth. Finish with a squeeze of lemon and add more milk to adjust the texture. Enjoy!
ADHD and Smoothies: the Bottom Line
Dopamine-friendly smoothies can be a great alternative instead of sugary snacks. If done well, smoothies can help manage ADHD symptoms, such as lack of focus, low energy and sugar cravings.
But smoothies are just part of the whole picture. It is still essential to balance your overall diet, regulate blood sugar and have enough variety to support ADHD.
👉 👉 Ready to take the next steps and learn to manage ADHD symptoms, overeating and binge eating through nutrition and lifestyle changes (whether you’re on ADHD medication or not)? Then find out if working with an experienced nutritional therapist could be the next step in your ADHD journey.
FAQs on Dopamine-Friendly ADHD Smoothies
- Can smoothies help with ADHD symptoms?
If made with ingredients that support dopamine-seeking ADHD brains, smoothies can be a great way to have a fast and convenient breakfast or snack ready. It can help reduce sweet cravings and improve energy.
- What to add into a smoothie for ADHD?
Prioritise dopamine-supporting foods, such as protein (tyrosine amino acid is a building block for dopamine), dark berries and green leaves. Make sure you add fats like seeds and nuts, as well as oats to make the smoothie more substantial.
- Can smoothies help improve focus with ADHD?
A balanced smoothie with protein, fat and fibre can help balance glucose levels, combat afternoon slump and help increase focus in ADHD.
- When is the best time to drink smoothies if you have ADHD?
If you make a balanced and substantial smoothie, it can be a good option for breakfast (needs to include oats, fats and protein). Otherwise it can be a convenient afternoon snack option.
- Can smoothies help reduce ADHD sugar cravings?
Smoothies can be a convenient go-to with ADHD, but it has to include fibre, fats and protein to help maintain blood sugar regulation and help reduce cravings with ADHD.
References (further reading)
- Abhishek, F., Gugnani, J. S., Kaur, H., Damera, A. R., Mane, R., Sekhri, A., Singh, G., & Kaur, G. (2024). Dietary Interventions and Supplements for Managing Attention-Deficit/Hyperactivity Disorder (ADHD): A Systematic Review of Efficacy and Recommendations. Cureus, 16(9), e69804. https://doi.org/10.7759/cureus.69804
- Turiaco, F., Cullotta, C., Mannino, F., Bruno, A., Squadrito, F., Pallio, G., & Irrera, N. (2024). Attention Deficit Hyperactivity Disorder (ADHD) and Polyphenols: A Systematic Review. International journal of molecular sciences, 25(3), 1536. https://doi.org/10.3390/ijms25031536
- Salvat, H., et al. (2022). Nutrient Intake, Dietary Patterns, and Anthropometric Variables of Children with ADHD Compared to Healthy Controls. BMC Pediatrics, 22, Article 365. https://doi.org/10.1186/s12887-022-03123-6
