Clams
Overview
Clams provide high levels of taurine and vitamin B12, supporting neurotransmission and methylation pathways. Taurine: Regulates calcium signaling, antioxidant defense, and neurotransmission; food sources include scallops, clams, dark-meat poultry, mackerel. Vitamin B12: Liver, clams, fish, eggs, dairy. B12 is essential for methylation, homocysteine recycling, and neurotransmitter synthesis.
Recipes
Substances
5 substances in this food
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Taurine
Osmoregulator; GABA modulation; mitochondrial membrane stabilizer; anti-inflammatory
Tryptophan
Serotonin/melatonin precursor; NAD+ pathway substrate; LAT1 transport dynamics
Tyrosine
Dopamine and norepinephrine precursor; LAT1 competition with LNAAs
Vitamin B12 (Cobalamin)
Methylation; myelin; mitochondrial odd-chain FA metabolism
Preparation Notes
- Best prepared with gentle cooking to preserve nutrients
- Sustainable seafood option
- Important for taurine and B12 intake; B12 is essential for methylation, homocysteine recycling, and neurotransmitter synthesis
- Part of diverse protein strategy
- Supports neurotransmitter synthesis through tryptophan and tyrosine content
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Hormonal Response | Taurine | Exhibits adaptogenic properties by buffering the brain against chronic stress and regulating the HPA axis, including reductions in cortisol | |
| Methylation | Vitamin B12 (Cobalamin) | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B6, B2, and folate; contributes meaningfully to homocysteine reduction, especially in combination with omega-3 fatty acids | |
| Mitochondrial Support | Iron | Critical for oxygen delivery to the brain via hemoglobin; supports mitochondrial function and energy production | |
| Mitochondrial Support | Taurine | Protects mitochondrial function under oxidative stress; stabilizes mitochondrial membranes; supports ATP production | |
| Mitochondrial Support | Vitamin B12 (Cobalamin) | Crucial role in conversion of methylmalonyl-CoA to succinyl-CoA, a key step in mitochondrial energy production; deficiency leads to buildup of methylmalonic acid and odd-chain fatty acids, which are neurotoxic | |
| Neurochemical Balance | Iron | Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis | |
| Neurochemical Balance | Taurine | Modulates calcium handling; influences GABAergic tone; supports neurotransmitter balance | |
| Neurochemical Balance | Tryptophan | Precursor for serotonin and melatonin; brain entry competes at LAT1 with other large neutral amino acids (LNAAs); carbohydrate-rich, low-protein meals raise the plasma tryptophan:LNAA ratio because insulin pushes competing LNAAs out to muscles; can feed NAD+ synthesis via the kynurenine pathway | |
| Neurochemical Balance | Tyrosine | Catecholamine precursor (dopamine, norepinephrine); brain transport via LAT1 competes with other LNAAs; iron is an essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in conversion of tyrosine to dopamine; cofactors include iron, B6, folate, omega-3s, and BH₄ (tetrahydrobiopterin) to support rate-limiting steps in catecholamine synthesis | |
| Neurochemical Balance | Vitamin B12 (Cobalamin) | Supports neurotransmitter production through methylation; essential for myelin synthesis | |
| Stress Response | Taurine | Buffers HPA axis dysregulation; reduces cortisol; supports stress resilience |
References
- Taurine: Regulates calcium signaling, antioxidant defense, and neurotransmission; food sources include scallops, clams, dark-meat poultry, mackerel
- Vitamin B12: Liver, clams, fish, eggs, dairy; essential for methylation, homocysteine recycling, and neurotransmitter synthesis Pawlak et al. 2013
- Iron (heme & non-heme): Oxygen delivery to brain, dopamine synthesis; food sources include liver, beef, lamb, poultry, fish (clams also contain heme iron)