Skip to main content

Herring

Overview​

Herring is an oily fish providing high levels of EPA/DHA omega-3 fatty acids, supporting brain health and anti-inflammatory pathways. Herring is part of the fatty fish category recommended for brain health.

Recipes​

no recipes found

Substances​

3 substances in this food
Chemical structure

DHA (Docosahexaenoic Acid)

Accounts for ~10–15% of total brain fatty acids, 20–30% of neuronal phospholipids (PE, PS), and >90% of brain omega-3 PUFA; critical for membrane fluidity, synaptic vesicle fusion, neurodevelopment

Chemical structure

Vitamin D

Neurotrophic and immune modulation; calcium homeostasis

Preparation Notes​

  • Best prepared with gentle cooking
  • Low on food chain = lower heavy metal burden
  • Sustainable omega-3 source
  • Part of regular oily fish intake

Biological Target Matrix​

Biological TargetSubstanceTherapeutic AreasMechanism of Action
Endocannabinoid System (ECS)DHA (Docosahexaenoic Acid)Production of docosahexaenoyl ethanolamide (DHEA), an N-acyl ethanolamine for endocannabinoid-like signaling
Endocannabinoid System (ECS)EPA (Eicosapentaenoic Acid)Production of eicosapentaenoyl ethanolamide (EPEA), an N-acyl ethanolamine for endocannabinoid-like signaling
Endocannabinoid System (ECS)Omega-3 Fatty AcidsProduction of docosahexaenoyl ethanolamide (DHEA) and eicosapentaenoyl ethanolamide (EPEA), N-acyl ethanolamines for endocannabinoid-like signaling
Gut MicrobiomeVitamin DSupports gut barrier integrity; nutrient deficiencies including vitamin D disrupt tight junctions, increasing permeability
Hormonal ResponseOmega-3 Fatty AcidsSupport hormonal balance through membrane integrity and anti-inflammatory effects
Hormonal ResponseVitamin DModulates neurotrophic factors vital for survival and growth of neurons; supports calcium homeostasis and calcium handling
InflammationDHA (Docosahexaenoic Acid)Precursor to specialized pro-resolving mediators (SPMs) including protectins and maresins; terminates inflammation without immunosuppression
InflammationEPA (Eicosapentaenoic Acid)Potent anti-inflammatory; precursor to E-series resolvins; specialized pro-resolving mediators (SPMs) terminate inflammation without immunosuppression, downregulate COX-2, inhibit neutrophil infiltration, enhance macrophage clearance
InflammationOmega-3 Fatty AcidsSpecialized Pro-Resolving Mediators (SPMs) - resolvins, protectins, maresins terminate inflammation without immunosuppression, downregulate COX-2, inhibit neutrophil infiltration, enhance macrophage clearance, limit glutamate-induced excitotoxicity
MethylationOmega-3 Fatty AcidsSupport homocysteine reduction in combination with B12, phospholipid methylation (PLM) dependent on SAMe
Neurochemical BalanceDHA (Docosahexaenoic Acid)Accounts for ~10–15% of total brain fatty acids, but represents 20–30% of fatty acids in neuronal phospholipids such as PE and PS, and more than 90% of the brain's omega-3 PUFA; critical for membrane fluidity, synaptic vesicle fusion, and neurodevelopment; transported across BBB as LPC-DHA via MFSD2A
Neurochemical BalanceEPA (Eicosapentaenoic Acid)Modulates dopamine and serotonin signalling; synergises with DHA but has independent mechanisms; membrane fluidity and neurotransmitter receptor function
Neurochemical BalanceOmega-3 Fatty AcidsMembrane fluidity and neurotransmitter receptor function, ion channel behavior and gamma oscillations, support neurotransmission and phospholipid methylation
Oxidative StressOmega-3 Fatty Acids—
Stress ResponseOmega-3 Fatty AcidsImprove vagal tone and HRV control, improve cortisol rhythms
Stress ResponseVitamin DModulates immune responses to reduce inflammation in the brain; supports stress response through neurotrophic and immune effects

References​

  • Oily fish (herring, mackerel, sardines) provide EPA/DHA omega-3 fatty acids for brain health