Mackerel
Overview
Mackerel is an oily fish providing high levels of EPA/DHA omega-3s, CoQ10, taurine, and vitamin D, supporting brain health and mitochondrial function. Mackerel has a DIAAS score of 103-105, indicating high protein quality. Taurine regulates calcium signaling, antioxidant defense, and neurotransmission, and mackerel is listed as a top source. Regular consumption of oily fish to meet baseline omega-3 requirements (~250–500 mg/day EPA+DHA) is recommended.
Recipes
Substances
5 substances in this food
Coenzyme Q10 (CoQ10)
Electron transport chain cofactor and antioxidant relevant to mitochondrial function
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
Taurine
Osmoregulator; GABA modulation; mitochondrial membrane stabilizer; anti-inflammatory
Vitamin D
Neurotrophic and immune modulation; calcium homeostasis
Preparation Notes
- Best prepared with gentle cooking to preserve omega-3s and prevent oxidation
- Low on food chain = lower heavy metal burden compared to larger predatory fish
- Sustainable omega-3 source
- Part of regular oily fish intake strategy
- Avoid high-heat cooking that creates advanced glycation end products (AGEs)
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism 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 Acids | Production of docosahexaenoyl ethanolamide (DHEA) and eicosapentaenoyl ethanolamide (EPEA), N-acyl ethanolamines for endocannabinoid-like signaling | |
| Gut Microbiome | Vitamin D | Supports gut barrier integrity; nutrient deficiencies including vitamin D disrupt tight junctions, increasing permeability | |
| Hormonal Response | Omega-3 Fatty Acids | Support hormonal balance through membrane integrity and anti-inflammatory effects | |
| Hormonal Response | Taurine | Exhibits adaptogenic properties by buffering the brain against chronic stress and regulating the HPA axis, including reductions in cortisol | |
| Hormonal Response | Vitamin D | Modulates neurotrophic factors vital for survival and growth of neurons; supports calcium homeostasis and calcium handling | |
| Inflammation | DHA (Docosahexaenoic Acid) | Precursor to specialized pro-resolving mediators (SPMs) including protectins and maresins; terminates inflammation without immunosuppression | |
| Inflammation | EPA (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 | |
| Inflammation | Omega-3 Fatty Acids | 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 | Support homocysteine reduction in combination with B12, phospholipid methylation (PLM) dependent on SAMe | |
| Mitochondrial Support | Taurine | Protects mitochondrial function under oxidative stress; stabilizes mitochondrial membranes; supports ATP production | |
| Neurochemical Balance | DHA (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 Balance | EPA (Eicosapentaenoic Acid) | Modulates dopamine and serotonin signalling; synergises with DHA but has independent mechanisms; membrane fluidity and neurotransmitter receptor function | |
| Neurochemical Balance | Omega-3 Fatty Acids | Membrane fluidity and neurotransmitter receptor function, ion channel behavior and gamma oscillations, support neurotransmission and phospholipid methylation | |
| Neurochemical Balance | Taurine | Modulates calcium handling; influences GABAergic tone; supports neurotransmitter balance | |
| Oxidative Stress | Omega-3 Fatty Acids | — | |
| Stress Response | Omega-3 Fatty Acids | Improve vagal tone and HRV control, improve cortisol rhythms | |
| Stress Response | Taurine | Buffers HPA axis dysregulation; reduces cortisol; supports stress resilience | |
| Stress Response | Vitamin D | Modulates immune responses to reduce inflammation in the brain; supports stress response through neurotrophic and immune effects |
References
- Oily fish (sardines, mackerel), beef for CoQ10; supports mitochondrial electron transport and antioxidant protection for neurons
- EPA & DHA (Omega-3): Sardines, mackerel, salmon, tuna, cod liver; anti-inflammatory; membrane fluidity; neurotransmitter receptor function
- Taurine: Regulates calcium signaling, antioxidant defense, and neurotransmission; food sources include scallops, clams, dark-meat poultry, mackerel
- Mackerel has DIAAS score of 103-105, indicating high protein quality with complete amino acid profile
- Regular consumption of oily fish to meet baseline omega-3 requirements (~250–500 mg/day EPA+DHA)