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
Substances
3 substances in this food
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
EPA (Eicosapentaenoic Acid)
Potent anti-inflammatory; precursor to E-series resolvins; modulates dopamine and serotonin signalling
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 Target | Substance | Contribution Level | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|---|
| Endocannabinoid System (ECS) | Omega-3 Fatty Acids | Contextual / minor contributor | Production of docosahexaenoyl ethanolamide (DHEA) and eicosapentaenoyl ethanolamide (EPEA), N-acyl ethanolamines for endocannabinoid-like signaling | |
| Gut Microbiome | Vitamin D | Contextual / minor contributor | Supports gut barrier integrity; nutrient deficiencies including vitamin D disrupt tight junctions, increasing permeability | |
| Hormonal Response | Omega-3 Fatty Acids | Contextual / minor contributor | Support hormonal balance through membrane integrity and anti-inflammatory effects | |
| Hormonal Response | Vitamin D | Contextual / minor contributor | Modulates neurotrophic factors vital for survival and growth of neurons; supports calcium homeostasis and calcium handling | |
| Inflammation | Omega-3 Fatty Acids | Contextual / minor contributor | Specialized Pro-Resolving Mediators (SPMs) - resolvins, protectins, maresins terminate inflammation without immunosuppression, downregulate COX-2, inhibit neutrophil infiltration, enhance macrophage clearance, limit glutamate-induced excitotoxicity | |
| Methylation | Omega-3 Fatty Acids | Contextual / minor contributor | Support homocysteine reduction in combination with B12, phospholipid methylation (PLM) dependent on SAMe | |
| Neurochemical Balance | Omega-3 Fatty Acids | Contextual / minor contributor | Membrane fluidity and neurotransmitter receptor function, ion channel behavior and gamma oscillations, support neurotransmission and phospholipid methylation | |
| Oxidative Stress | Omega-3 Fatty Acids | Contextual / minor contributor | — | |
| Stress Response | Omega-3 Fatty Acids | Contextual / minor contributor | Improve vagal tone and HRV control, improve cortisol rhythms | |
| Stress Response | Vitamin D | Contextual / minor contributor | Modulates 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