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This article explains what research says about using diet and exercise as natural supports for ADHD. Studies show regular aerobic activity can modestly improve attention, impulse control, and mood, while balanced eating patterns (such as a Mediterranean-style diet), omega-3 fatty acids, and correcting low iron, zinc, or vitamin D may help some people. Evidence for eliminating artificial colors or specific foods applies to a subset of sensitive children; sugar itself isn’t a proven trigger. These approaches don’t replace medication or behavioral therapy, but they can be safe, accessible add-ons to a personalized plan. Patients and caregivers will find clear, evidence-based takeaways and practical questions to discuss with their clinicians.