Supporting Neurodivergent Teens Through Exam Season: Nutrition Tips for Focus, Calm and Confidence

Lucinda Miller

For many parents, exam season is a stressful time — especially when their child is neurodivergent. Whether they’re managing ADHD, autism, dyslexia, anxiety or sensory challenges, these students often face unique hurdles when it comes to focus, sleep, organisation and emotional regulation.

In a recent Tassomai webinar, Lucinda Miller, founder and clinical lead at NatureDoc, shared expert strategies on how nutrition can support neurodivergent children during revision and exams. With decades of experience working with families, Lucinda offered science-backed advice and plenty of empathy for what can be a tricky time of year.

Here are her most valuable takeaways.

🧠 Why Neurodivergent Teens May Need Extra Support

Children with ADHD, dyslexia, autism or related conditions often have:

  • Increased nutrient needs due to rapid development or stress responses

  • More difficulty regulating blood sugar, which can affect mood and focus

  • Trouble winding down, leading to poor sleep and tiredness the next day

  • Selective eating habits, which may lead to nutritional gaps

Lucinda’s key message? “You can’t change everything overnight — but one or two small changes can make a world of difference.”

🥚 Start the Day Right: Protein is Key

Many neurodivergent teens experience “blood sugar rollercoasters,” especially when starting the day with cereal or juice alone. The result? Energy crashes, anxiety spikes, and struggles with concentration.

Lucinda recommends protein-packed breakfasts like:

  • 2–3 eggs (scrambled, boiled, or stirred into porridge!)

  • Full-fat Greek yogurt with seeds or nuts

  • Nut butter on oatcakes or toast

  • Leftovers like bolognese or shepherd’s pie (yes, really!)

Pairing these with healthy fats (e.g. nuts, seeds, oily fish) helps stabilise energy and mood throughout the day.

💊 Supplements That Can Make a Difference

When food alone isn’t enough — or when your child is particularly fussy — targeted supplements can help fill nutritional gaps. Lucinda emphasised that supplements aren’t a cure-all, but they can act as "scaffolding" during a demanding season.

Top supplements for neurodivergent teens:

  • Omega-3 (EPA & DHA)
     Vital for prefrontal cortex development, focus, memory and emotional regulation. Especially useful if your teen is scattered, forgetful or struggles with organisation.

  • Zinc
     Supports learning, mood stability, and hormone balance (important during puberty). Signs of low zinc include mood swings, social withdrawal, or chewing on clothes.

  • Iron
     Essential for energy, brain oxygenation, and motivation. Particularly relevant for menstruating girls or teens with limited diets.

  • Magnesium
     Known as “nature’s chill pill”, magnesium can help calm nervous energy, reduce tics or twitches, and improve sleep quality.

  • Saffron
     A gentle natural compound shown to reduce anxiety and improve focus — even showing comparable benefits to ADHD medication in some studies.

  • L-Theanine
     Found in green tea, this calming amino acid helps reduce stress and jitteriness, especially helpful pre-exam.

  • Lion’s Mane Mushroom
     Supports cognitive clarity and memory; often taken on revision days or before intense mental effort.

📝 Tip: Always test new supplements before exam day — ideally during holidays — to see how your child responds.

🛌 Better Sleep = Better Performance

Sleep issues are common for neurodivergent teens, especially those with ADHD who may not feel sleepy until late into the night.

Lucinda’s toolkit for better sleep includes:

  • Epsom salt baths (2 cups of magnesium salts in the tub)

  • Limiting screens at least 1 hour before bed

  • Cherry juice or frozen cherries – natural source of melatonin

  • Chamomile tea or sleepy smoothies (like Lucinda’s chamomile & cherry recipe from Brain Brilliance)

Create a wind-down routine that feels soothing and sensory-friendly — audiobooks, gentle lighting, or even soft background music can help.

🧡 A Final Word of Reassurance

You don’t have to do everything at once. In fact, Lucinda encourages parents to focus on one or two small wins:

  • A protein-rich breakfast

  • A new bedtime snack or supplement

  • Stocking the kitchen with “brain foods” like eggs, blueberries, dark chocolate, and nuts

Whatever steps you take, they’re not about perfection — they’re about helping your teen feel more stable, supported and confident during exam time.

📘 Resources

 
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