Feeding the Exceptional Brain: Nutritional Strategies for Twice-Exceptional Children
In a recent presentation to our community, Young Scholars Academy, a virtual village offering courses and camps for twice-exceptional and gifted children ages 5-18, Sara Langley, an integrative psychiatric nurse practitioner specializing in nutritional psychiatry, shared groundbreaking insights into how specific nutritional interventions can support gifted, 2e, ADHD, and Autistic children. This blog summarizes her expert guidance on using nutrition as a powerful tool in your child's wellness toolkit.
For parents of gifted and twice-exceptional (2e) children—those who are both intellectually gifted and face learning or developmental challenges—the journey of supporting their unique needs can feel overwhelming. While educational strategies and therapeutic approaches often take center stage, nutrition plays a crucial but frequently overlooked role in optimizing brain function and managing symptoms in these remarkable children.
Understanding the Neurodivergent Brain
Before diving into nutritional strategies, it's important to understand what's happening in the brains of children with ADHD and autism spectrum disorder (ASD)—two conditions commonly found in twice-exceptional children.
The ADHD Brain
According to Langley, ADHD affects approximately 6 million children in the United States, making it more common than either depression or anxiety in the pediatric population. While 70-90% of ADHD is attributed to genetic factors, environmental influences—including nutrition—account for the remaining 10-30%.
MRI studies have revealed structural differences in the ADHD brain, particularly in:
The insula (involved in prioritizing information)
The nucleus accumbens (associated with reward and motivation)
The prefrontal cortex (responsible for planning, time management, self-control, and organization)
These differences contribute to dysregulation in two critical neurotransmitters:
Dopamine: Essential for learning, motivation, satisfaction, and rewards
Norepinephrine: Necessary for alertness, focus, and concentration
It's worth noting that ADHD rarely exists in isolation—approximately 14% of children with ADHD also have autism spectrum disorder.
The Autism Spectrum Brain
Autism spectrum disorder affects approximately 1 in 36 children nationwide (and as high as 1 in 26 in California). Like ADHD, ASD has a strong genetic component (70-90%) with environmental factors playing a supporting role.
Interestingly, when a child has autism spectrum disorder, their likelihood of also having ADHD jumps to 50-70%—making nutritional strategies that support both conditions particularly valuable for twice-exceptional children.
Photo Credit: Sara Langley PMHNP- ChildKind Integrative Psychiatry & Mommies In Mind
Why Nutrition Matters for Neurodivergent Children
The case for nutritional intervention is compelling. Langley shared that:
For every 10 children taking stimulant medications for ADHD, approximately 3 won't respond effectively
For non-stimulant medications, the non-response rate is even higher—about 50%
Similarly, 30-50% of individuals with anxiety or depression don't respond meaningfully to antidepressants
These statistics highlight why an integrative approach, including nutritional strategies, is so important. As Langley emphasized, "It's not about taking away preferred foods—they need calories, they need to grow. It's about adding what can help their brains naturally make more of what they need to feel happy, calm, and flourish."
The Western Diet Challenge
The standard Western diet creates significant challenges for neurodivergent children:
High in sugar, unhealthy fats, processed meats
Low in fiber
High in salt
Loaded with artificial additives
Langley pointed out that while Canada and the European Union have approved fewer than 500 food additives, the United States permits approximately 3,000. Of particular concern is Red Dye 40, a petroleum-based synthetic color linked to anxiety and hyperactivity.
"The effect size of cutting out food dyes is about 0.4 to 0.5," Langley noted, "which is significant considering it's just a simple dietary modification." For comparison, the effect size of stimulant medication is approximately 0.9.
Artificial dyes can:
Interfere with detoxification
Cause oxidative stress
Impair nutrient absorption
Disrupt gut microbiome
Deplete essential nutrients like magnesium
Essential Nutrients for the Neurodivergent Brain
Langley highlighted several key micronutrients that are particularly important for supporting brain function in twice-exceptional children:
Zinc
Low zinc can contribute to picky eating and food aversions commonly seen in autism spectrum disorder by affecting taste perception. For children with ADHD, zinc plays a critical role in attention and focus.
Good sources include:
Eggs
Shellfish
Beans
Pumpkin seeds
Chicken
Oatmeal
Important note: Always test before supplementing zinc, as excess zinc can deplete copper.
Magnesium
Magnesium typically runs low in children with both ADHD and autism spectrum, yet it's crucial for:
Improved attention and focus
Better emotional regulation
Reduced hyperactive behaviors
Improved sleep
Reduced anxiety and irritability
Good sources include:
Avocado
Dark chocolate
Chia seeds
Spinach
Bananas
When supplementing, Langley recommends magnesium glycinate or magnesium threonate, as these forms can cross the blood-brain barrier. Recommended brands include Pure Encapsulations and MagTein.
B Vitamins
Several B vitamins play crucial roles in supporting neurodivergent brains:
B6: Helps with the production of GABA (the calming neurotransmitter) and glutamate. When supplementing, look for P-5-P, the active form.
B9 (Folate): Supports focus, concentration, language, cognition, and behavior. Choose folinic acid or 5-MTHF for better absorption.
B12: Often low in children with ADHD, B12 plays an essential role in methylation—a critical process for producing neurotransmitters. When supplementing, select methylcobalamin form.
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Methylation Support
B12 and folate (B9) are particularly important for methylation—a process that happens in every cell and helps produce:
Vitamins
Amino acids
Brain signaling chemicals
Hormones
Red blood cells
Antioxidants
Langley noted that under-methylation is found in more than 95% of neurodivergent children. The MTHFR gene, which affects folate processing, is particularly relevant here—mutations in this gene increase the risk of developing ADHD and may contribute to behaviors seen in autism spectrum disorder.
Omega-3 Fatty Acids
With approximately 60% of the brain composed of fat, omega-3s are crucial brain nutrients. They:
Nourish the brain
Help maintain fluidity of cell membranes
Ease anxiety and depression
Improve communication
Enhance eye contact
Support attention, focus, and mood
When supplementing, ensure DHA is higher than EPA. Langley recommends Nordic Naturals, which is third-party tested for purity.
Vitamin D
Neurodivergent children typically have 30-40% lower vitamin D levels than neurotypical children. Vitamin D:
Supports serotonin synthesis
Improves impulsivity
Enhances social communication
For many children, 30-40 minutes of sunlight exposure is an excellent way to boost vitamin D levels. Blood testing can help determine if supplementation is needed.
Photo Credit: Sara Langley PMHNP- ChildKind Integrative Psychiatry & Mommies In Mind
Building a Brain-Supportive Diet
Langley walked through the essential food groups that support neurotransmitter production:
Proteins
Provide tryptophan (for serotonin) and tyrosine (for dopamine and norepinephrine).
Vegetables
Rich in folate, iron, vitamin C, magnesium, and B vitamins.
Fruits
Offer folate, vitamin C, magnesium, and B6.
Grains
Contrary to popular belief, whole grains are nutritional powerhouses containing B vitamins, magnesium, iron, zinc, protein, and vitamin E.
Pro tip: Cooling cooked grains in the refrigerator for 24 hours before serving changes the carbohydrate structure, increasing fiber and protein content—a great way to enhance the nutritional value of "safe" foods for selective eaters.
Anti-inflammatory Focus
Inflammation appears to play a significant role in ADHD. Langley recommends focusing on:
Plant-based foods rich in flavonoids and antioxidants
Omega-3 sources like salmon and olive oil
Spices containing phenols (turmeric, saffron, black pepper, cinnamon)
The Mediterranean diet pattern—high in leafy greens, vegetables, fruits, and nuts—is the gold standard, though Langley acknowledges this may not be achievable for all neurodivergent children with food selectivity.
Practical Supplementation Strategy
For parents wondering where to start, Langley offered this simple approach:
Begin with three fundamental supplements:
Magnesium (glycinate or threonate)Magnesium (glycinate or threonate)
Omega-3 (with higher DHA than EPA)Omega-3 (with higher DHA than EPA)
ProbioticProbiotic
Add B vitamins once the child is comfortable with the initial regimen.
Consider targeted testing for zinc, vitamin D, and other nutrients as needed.
"Typically with nutrition, we see maybe a 20% improvement," Langley noted, setting realistic expectations while emphasizing that every small improvement matters.
When to Seek Professional Help
Langley advised that if a child is "so dysregulated, hyperactive, distractible, irritable, combative, unmotivated, or overtired that they're unable to fully participate in therapy, and it's starting to impact quality of life," it may be time to consult with an integrative practitioner to discuss a comprehensive approach.
Key Takeaways
Nutrition plays a vital role in supporting brain function for twice-exceptional children.
Simple dietary modifications—like removing artificial food dyes—can have significant positive effects.
Key nutrients for neurodivergent brains include magnesium, zinc, B vitamins, omega-3s, and vitamin D.
An integrative approach combining nutrition, therapy, and sometimes medication offers the most comprehensive support.
Focus on adding nutrients rather than restricting foods, especially for selective eaters.
For all parents of twice-exceptional children, Langley's message offers hope: there are concrete, accessible ways to support your child's brilliant brain through thoughtful nutrition—one meal, one supplement, one day at a time.
About Sara Langley
Sara Langley is an integrative psychiatric nurse practitioner who specializes in children and adolescents with brain-based medical conditions. She is dual board certified in primary care and psychiatry, holding degrees from Columbia and UCSF. As a certified nutritional psychiatrist, she blends traditional medication management with holistic approaches. Sara is the founder and co-owner of Childkind Integrative Psychiatry in Beverly Hills and maintains a blog called "Mommies in Mind" where she shares valuable resources on nutritional psychiatry and integrative approaches to children's mental health.
About Young Scholars Academy
Young Scholars Academy is a virtual community dedicated to supporting twice-exceptional and gifted children and their families. We provide enrichment programs, parent education sessions with expert speakers, a vibrant online community, and resources to help these exceptional young minds thrive. Our approach is neurodivergent-affirming and focused on strength-based strategies that celebrate the unique qualities of each child.
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