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

no recipes found

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	Contribution Level	Therapeutic Areas	Mechanism of Action
Endocannabinoid System (ECS)	Omega-3 Fatty Acids	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD	Production of docosahexaenoyl ethanolamide (DHEA) and eicosapentaenoyl ethanolamide (EPEA), N-acyl ethanolamines for endocannabinoid-like signaling
Gut Microbiome	Vitamin D	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD	Supports gut barrier integrity; nutrient deficiencies including vitamin D disrupt tight junctions, increasing permeability
Hormonal Response	Omega-3 Fatty Acids	Contextual / minor contributor	ADHD, Anxiety & GAD	Support hormonal balance through membrane integrity and anti-inflammatory effects
Hormonal Response	Taurine	Contextual / minor contributor	ADHD, Anxiety & GAD	Exhibits adaptogenic properties by buffering the brain against chronic stress and regulating the HPA axis, including reductions in cortisol
Hormonal Response	Vitamin D	Contextual / minor contributor	ADHD, Anxiety & GAD	Modulates neurotrophic factors vital for survival and growth of neurons; supports calcium homeostasis and calcium handling
Inflammation	Omega-3 Fatty Acids	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	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	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease	Support homocysteine reduction in combination with B12, phospholipid methylation (PLM) dependent on SAMe
Mitochondrial Support	Taurine	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Protects mitochondrial function under oxidative stress; stabilizes mitochondrial membranes; supports ATP production
Neurochemical Balance	Omega-3 Fatty Acids	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Membrane fluidity and neurotransmitter receptor function, ion channel behavior and gamma oscillations, support neurotransmission and phospholipid methylation
Neurochemical Balance	Taurine	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Modulates calcium handling; influences GABAergic tone; supports neurotransmitter balance
Oxidative Stress	Omega-3 Fatty Acids	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	—
Stress Response	Omega-3 Fatty Acids	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD	Improve vagal tone and HRV control, improve cortisol rhythms
Stress Response	Taurine	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD	Buffers HPA axis dysregulation; reduces cortisol; supports stress resilience
Stress Response	Vitamin D	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD	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)