Less forgetful and more organised. Why nutrition counts for better executive function

‘My brain isn’t playing hide and seek anymore, I can concentrate!’. This was the breakthrough moment when we changed our son’s diet and upped his nutrition. Our wonderful and bright six-year-old son’s greatest challenge every day was something called poor executive function, and he was on the pathway for both ADHD and dyspraxia diagnoses.

He could come across as scatty, forgetful and unfocused, and simple tasks like getting dressed, coming downstairs to do homework or remembering his bookbag were sometimes an enormous challenge. Thankfully the nutritional changes we implemented made a huge difference to his life. He is now grown up and even though, like the best of us, his driving licence or keys might go astray from time to time (!), he knows to prioritise nutrient-dense foods and is now living his best life, working in an industry he adores. So, what is executive function and which nutrients can make the difference?

As children grow, they not only develop physically but also cognitively, particularly in their ability to perform complex tasks that require coordination, planning and attention. These abilities, collectively known as executive function, are essential for academic success as well as managing daily life. Kids and young people living with dyslexia, dyspraxia and ADHD often find that poor executive function holds them back from achieving their potential. Executive function includes skills like working memory and cognitive flexibility, all of which enable children to manage their thoughts and actions effectively.

Poor executive function in kids and young adults can show itself in things like forgetting their bag, losing their homework or always being late for class. Even as young adults, they may find it hard to get into a daily routine such as brushing their teeth, taking a shower or they may seem forgetful, doing things such as leaving the laundry in the washing machine for days.

Thankfully nutrition can play an important role in developing better executive function and this blog explores the most up to date research and shares the vital brain nutrients that you can start weaving into your family life straight away.

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Executive function and the brain

The brain plays a central role in the development of executive function. The frontal lobe (the part of the brain behind your forehead) is responsible for planning, problem-solving, and attention. However, it is one of the last areas of the brain to mature, continuing to develop throughout childhood and the teenage years, and lack of its maturity might be why teens seem to make ‘dumb decisions’ even if they are otherwise bright.

Adolescents will probably do better at managing their money, time management and behaviour, when their brain is more mature. The frontal lobe typically reaches full maturity by around the mid-20s, generally around the age of 25. This long and drawn-out human development period makes the brain particularly sensitive to external factors like nutrition, which can either support or hinder executive function development.

Neurodivergent children often take longer for their executive function to catch up and this is one of the reasons why they can sometimes come across as immature or young for their age. For instance children with ADHD are typically two to three years behind their peers in terms of executive function skills and some can be up to five years behind.

One of the most significant, yet modifiable factors for higher level executive function is your nutrition. The brain’s growth and connectivity, especially in regions responsible for executive function, rely heavily on the availability of specific nutrients. This is especially in the developing brain and why childhood nutrition is so critical to focus in on if your child finds organisation skills tricky.

How can poor executive function affect you or your child?

Executive function can affect many aspects of a child or young person’s life, and these can remain well into adulthood if strategies are not put in place such as: time management skills, help from an executive function coach or specialist input on their nutrition. Here are some of the ways poor executive function can manifest:

Difficulty starting tasks: Procrastinating or struggling to begin homework, uni or job applications, or simple daily tasks like getting dressed even when it’s important or time-sensitive.
Poor time management: Constantly being late for school, missing homework deadlines, or underestimating how long things will take, leading to rushed or incomplete schoolwork.
Inability to prioritise: Getting overwhelmed by a to-do list, not knowing which task to tackle first, or focusing on less important tasks while neglecting more crucial ones.
Forgetfulness: Frequently losing track of important things like shoes, coats, sports bags, keys or forgetting to go to appointments, school clubs or parties.
Impulsive decisions: Making snap decisions without fully thinking them through, such as bulk buying online, or saying something out loud or on social media without considering the consequences.
Difficulty following instructions: Struggling to follow multi-step instructions or complete tasks that require following a sequence, such as tying shoes laces or reading instructions for new toys or games.
Trouble focusing: Getting easily distracted by unrelated thoughts or external stimuli when trying to work or complete a task, leading to poor concentration and frequent breaks. Smart phones are obviously the ultimate distraction!
Inconsistent performance: Having days where everything goes smoothly, followed by days of disorganisation and poor productivity, with no clear reason for the inconsistency.
Inability to adapt to change: Feeling distressed or disoriented when plans change, struggling to adjust to new routines, or resisting changes in both home or school environments.
Poor emotional regulation: Overreacting to minor frustrations, having trouble calming down after getting upset, or experiencing mood swings that affect decision-making and relationships.

Key nutrients for executive function development

As you can see, poor or underdeveloped executive function can really hold someone back and knock a child’s or young person’s confidence and self-esteem. Thankfully researchers have been looking into dietary and nutritional aspects as well as specific nutrients that can help kids to overcome some of these difficulties so their brains feel less scattered and feel more organised, and they can achieve more.

Research particularly supports feeding kids an all-round wholefood diet packed with nutrient-dense foods which comes best from home-cooked food. In ten studies about food, it was discovered that eating healthier foods like whole grains, fish, fruits, and vegetables is linked to better executive function. On the flip side, eating less healthy snack foods, sugary drinks, and processed meats is associated with lower executive functioning. An more recent adult study published in 2023 found that a greater intake of ultra processed foods was associated with a faster decline in executive functions and overall cognitive skills. These findings are probably because foods cooked from scratch contain more of the vital nutrients that help with executive function and frontal lobe maturity.

Studies have also found that executive function can be influenced by poor blood and brain glucose control. We have all probably experienced that feeling of a blood sugar crash from time to time which can make us feel shaky, irritable and scatter-brained; and once we have eaten something we feel so much better. Neurodivergent children are often sensitive to even mild fluctuations of brain glucose which can affect their executive function.

To aid their organisation skills and keep them focused on the task, you may need to reduce their intake of refined sugar and white starches as these foods disrupt brain glucose the most. These refined starches are usually the main ingredients in ultra-processed foods such as cereals, biscuits and snack bars. At the same time, increase their protein intake, healthy fats, veg and fruits. This way of eating helps maintain a better balance of the macronutrients: carbohydrates, proteins, and fats, which helps maintain glucose levels in the brain more efficiently. One of my top tips is to start the day with a protein-rich breakfast, which can immediately make a difference in your child. There is evidence that eating to maintain better blood sugar can significantly affect executive function over time.

Over and above a healthy eating pattern there are also key minerals, essential fats and vitamins that have been found to support executive function.

Iron
Iron is the most abundant mineral in the central nervous system and is essential for myelination (the formation of the myelin sheath around nerves) and synaptogenesis (the formation of synapses between neurons in the brain). These processes are critical for efficient brain connectivity and function. Iron deficiency, particularly in early childhood, has been linked to long-term deficits in executive function, including the ability to control their impulses and automatic urges as well as helping cognitive flexibility. Research indicates that iron supplementation in school-aged children can improve executive function performance, although more studies are needed.

Iron-rich foods include liver, red meat, green veggies, eggs, pulses like chickpeas, lentils and black beans as well as apricots, dates and prunes.

Zinc
Zinc is involved in numerous brain functions, including the formation of new neurons as well as the modulation and reuptake of neurotransmitters such as dopamine, noradrenaline and GABA. It is the second most abundant mineral in the central nervous system after iron. Zinc deficiency is common even from birth in neurodivergent children and it has been associated with cognitive impairments and executive function deficits. Studies have shown that zinc supplementation can improve various cognitive functions, including executive function and self regulation, particularly in groups of people with a poor baseline zinc status. It is particularly helpful for highly selective eaters and those that experience mood swings.

Foods rich in zinc include seafood, fish, meat, dairy products, pumpkin seeds and nuts.

Iodine
Iodine is crucial for the production of thyroid hormones, which play a significant role in brain development. Iodine deficiency, especially during early development, can lead to cognitive impairments. Depleted iodine levels whilst pregnant can impair the executive function of the offspring. There is also evidence that a diet that does not provide enough iodine can affect motor skills and intelligence in pre-school and school aged children. Iodine supplementation may also improve cognitive functions like abstract reasoning, which is closely related to executive function.

Cod contains good levels of iodine, as do other fish and seafood as well as seaweed and eggs. Do not give seaweed more than twice a week unless under supervision as the levels of iodine vary considerably.

Omega-3
Omega-3 fatty acids from the diet, especially docosahexaenoic acid (DHA), are vital for maturing the frontal lobe. DHA helps with overall child brain development and eye development and it the most abundant form of omega 3 in the brain. Omega-3 and omega-6 fatty acids, particularly their ratio, have been shown to influence executive function in children. A study focused on the ratio of these fatty acids in the diet of 7 to 9-year-olds and found that a lower omega-6 to omega-3 ratio, indicative of higher omega-3 intake, was associated with better performance on tasks requiring planning and working memory.

Omega-3 rich foods include oily fish such as salmon, sardines, mackerel, anchovies and trout as well as seafood to include prawns, mussels, clams and crab. Organic whole milk and meat from grass-fed animals contain more omega-3 than conventional milk and grain-fed animals.

Vitamin B12 and Folate
Vitamin B12 and folate are essential B vitamins for brain development, particularly for processes like myelination and inflammation control via methylation. Deficiencies in these vitamins can lead to cognitive deficits and impaired executive function development. Many neurodivergent kids lack energy, and these two vitamins can really help with this.

Vitamin B12 foods include animal products such as meat, fish, eggs and dairy, folate comes from green veggies and pulses. Liver and eggs contain both vitamin B12 and folate. B12 deficiency is common in people who follow a plant-based diet, and many neurodivergent kids are not known to like their greens. So sometimes they need to top up with a food supplement.

Round up

The development of executive function in school-aged children and young people is a complex process influenced by multiple factors, with nutrition playing a crucial role. Ensuring your child consumes enough of the key nutrients like iron, omega-3, zinc, iodine, and vitamins B12 and folate can be tricky, especially when they are quite set in their ways in what they will and won’t eat.

However, these nutrients are essential for supporting the brain’s development and enhancing cognitive function and help is at hand in my new book Brain Brilliance which gives you the nutrition know-how and practical tips to ensure that they DO get enough of these nutrients to support cognitive health, organisation skills and academic success.

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