Mussels
Overview
Mussels provide a nutrient-dense source of essential nutrients including zinc, vitamin B12, iron, selenium, and vitamin D. Like oysters, mussels are a unique source of phospholipid-bound omega-3 fatty acids (EPA/DHA), which cross the blood-brain barrier more efficiently than triglyceride forms found in most plant-based sources like algal oil. Mussels and oysters (bivalves) occupy a unique position in dietary philosophy: they are accepted by some vegans who follow ostroveganism, a subset of veganism that accepts bivalves based on their non-sentient status (no central nervous system) and environmental benefits. When farmed, mussels filter pollutants from water and have an incredibly low carbon footprint, making them beneficial for both personal nutrition and planetary health.
Recipes
Substances
8 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
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Phosphatidylcholine (PC)
Key brain phospholipid; carrier for DHA/EPA and acetylcholine precursor pathway
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Vitamin B12 (Cobalamin)
Methylation; myelin; mitochondrial odd-chain FA metabolism
Vitamin D
Neurotrophic and immune modulation; calcium homeostasis
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Preparation Notes
- Can be consumed cooked; gentle steaming preserves nutrients
- Sustainable when farmed; mussels filter pollutants from water and have a low carbon footprint
- Important for zinc, B12, and iron sufficiency
- Unique source of phospholipid-bound omega-3s; DHA/EPA in phospholipid form (particularly phosphatidylcholine) converts to lysophosphatidylcholine (LPC) and crosses the blood-brain barrier far more efficiently than triglyceride-bound forms found in algal oil
- Low in mercury compared to many fish species
- Part of diverse protein strategy
- Ostroveganism note: Some vegans accept mussels and oysters based on their non-sentient status (no central nervous system) and environmental benefits, making them a unique bridge between vegan and omnivore dietary approaches
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 | |
| Inflammation | Zinc | Contextual / minor contributor | Supports immune signaling; gut barrier integrity disrupted by nutrient deficiencies including zinc | |
| Methylation | Omega-3 Fatty Acids | Contextual / minor contributor | Support homocysteine reduction in combination with B12, phospholipid methylation (PLM) dependent on SAMe | |
| Methylation | Vitamin B12 (Cobalamin) | Contextual / minor contributor | 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 | |
| Methylation | Zinc | Contextual / minor contributor | Deficiencies in vitamins and minerals essential for methylation, such as folate, vitamin B12, and zinc, are correlated to ADHD symptoms; supplementing these micronutrients has shown potential in supporting methylation and reducing symptom severity | |
| Mitochondrial Support | Iron | Contextual / minor contributor | Critical for oxygen delivery to the brain via hemoglobin; supports mitochondrial function and energy production | |
| Mitochondrial Support | Selenium | Contextual / minor contributor | Protects mitochondria from oxidative damage through antioxidant enzyme activity | |
| Mitochondrial Support | Vitamin B12 (Cobalamin) | Contextual / minor contributor | 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 | Contextual / minor contributor | Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis | |
| 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 | |
| Neurochemical Balance | Phosphatidylcholine (PC) | Contextual / minor contributor | Major neuronal membrane phospholipid central to membrane fluidity, receptor function, and acetylcholine synthesis; DHA/EPA incorporated into PC are converted to lysophosphatidylcholine (LPC), a key transport form across the BBB | |
| Neurochemical Balance | Vitamin B12 (Cobalamin) | Contextual / minor contributor | Supports neurotransmitter production through methylation; essential for myelin synthesis | |
| Neurochemical Balance | Zinc | Contextual / minor contributor | Important for DNA synthesis, cell division, and neurotransmitter regulation, particularly in modulating dopamine—a key neurotransmitter implicated in ADHD; acts as an allosteric modulator of the GABA receptor; supports glutamate regulation | |
| Oxidative Stress | Omega-3 Fatty Acids | Contextual / minor contributor | — | |
| Oxidative Stress | Selenium | Contextual / minor contributor | Supports glutathione peroxidase (GPx) and other antioxidant systems, protecting membranes and mitochondria from oxidative damage | |
| Oxidative Stress | Zinc | Contextual / minor contributor | Essential mineral that serves as a cofactor for antioxidant enzymes; works synergistically with other antioxidants; heavy metals are detoxified by metallothionein (MT) metal carrier proteins that must bind with zinc and copper | |
| 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
- DHA or EPA incorporated into phosphatidylcholine (PC) and converted into lysophosphatidylcholine (LPC) crosses the blood-brain barrier far more efficiently than free fatty acid or triglyceride-bound forms Patrick 2019
- Studies show phospholipid-bound omega-3s such as krill oil and fish roe provide EPA/DHA in a phospholipid form that was 1.9-fold more efficacious for brain gray matter DHA accretion compared to triglyceride forms Liu et al. 2014
- Mussels and oysters (bivalves) are accepted by some vegans (ostroveganism) based on their non-sentient status (no central nervous system) and environmental benefits when farmed
- Farmed mussels filter pollutants from water, have a low carbon footprint, and can improve local water quality and restore marine ecosystems