Salmon
Overview
Salmon is an oily fish that provides high-quality protein, omega-3 fatty acids (EPA/DHA), B vitamins, and other brain-supportive nutrients. It's a cornerstone food in the BRAIN Diet for meeting omega-3 requirements, with regular consumption recommended to meet baseline omega-3 requirements (~250–500 mg/day EPA+DHA). Salmon provides complete amino acid profile (DIAAS 105-108) and is listed as a top animal source for omega-3 fatty acids.
Recipes
1 recipe containing this food
Salmon Bowl-pistachio-cacao-nibs
A functional ECS-supportive bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil to help preserve anandamide tone, improve membrane lipid composition, and support gut–brain signaling.
Substances
22 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
Histidine
Essential AA; precursor to histamine; roles in enzyme active sites
Isoleucine
Essential BCAA; energy metabolism; complements leucine/valine
Leucine
Essential BCAA; mTOR signaling; protein synthesis; cognitive load support
Lysine
Essential AA; limiting in many cereals; complements legumes
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Methionine
Essential AA; precursor to SAMe via methylation cycle
Phenylalanine
Essential AA; precursor to tyrosine → catecholamines
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Threonine
Essential AA; structural proteins; mucin production
Tryptophan
Serotonin/melatonin precursor; NAD+ pathway substrate; LAT1 transport dynamics
Tyrosine
Dopamine and norepinephrine precursor; LAT1 competition with LNAAs
Valine
Essential BCAA; supports protein balance and neurotransmitter transport competition
Vitamin B1 (Thiamine)
Mitochondrial glucose metabolism; ATP synthesis; rapid turnover in CNS
Vitamin B12 (Cobalamin)
Methylation; myelin; mitochondrial odd-chain FA metabolism
Vitamin B2 (Riboflavin)
FMN/FAD coenzymes; redox balance; supports methylation via MTHFR
Vitamin B3 (Niacin; Niacinamide)
NAD+ precursor; supports mitochondrial biogenesis and ATP production
Vitamin B5 (Pantothenic Acid)
CoA synthesis; fatty-acid oxidation; TCA cycle flux
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
Vitamin D
Neurotrophic and immune modulation; calcium homeostasis
Preparation Notes
- Best prepared with gentle cooking to preserve omega-3s and prevent oxidation
- Avoid high-heat cooking that creates advanced glycation end products (AGEs)
- Can be consumed raw (sushi-grade) or lightly cooked
- Targeted foods such as salmon can be used to reliably and safely exceed minimum omega-3 intakes
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 | Magnesium | Supports calcium modulation along with vitamin D, taurine, phospholipids, and flavonoids; supports insulin sensitivity, sympathetic arousal, and mitochondrial excitability | |
| Hormonal Response | Omega-3 Fatty Acids | Support hormonal balance through membrane integrity and anti-inflammatory effects | |
| Hormonal Response | Vitamin B5 (Pantothenic Acid) | Essential for CoA/PDH function; supports hormonal synthesis pathways | |
| 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 | |
| Insulin Response | Magnesium | Supports insulin sensitivity and glucose metabolism; magnesium deficiency is associated with insulin resistance; supports enzymes involved in glucose metabolism | |
| Insulin Response | Vitamin B1 (Thiamine) | Supports glucose metabolism and insulin sensitivity through mitochondrial function | |
| Methylation | Methionine | Essential amino acid that forms S-adenosylmethionine (SAMe), the universal methyl donor for neurotransmitter synthesis and membrane phospholipid methylation | |
| Methylation | Omega-3 Fatty Acids | Support homocysteine reduction in combination with B12, phospholipid methylation (PLM) dependent on SAMe | |
| Methylation | Vitamin B12 (Cobalamin) | 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 | Vitamin B2 (Riboflavin) | FAD acts as a critical cofactor for MTHFR, linking riboflavin to homocysteine recycling and methylation capacity | |
| Methylation | Vitamin B6 (Pyridoxine → PLP) | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B2, folate, and B12 | |
| Mitochondrial Support | Magnesium | Supports enzymes involved in glycolysis and the Krebs cycle (processes that generate ATP from glucose); binds to ATP and all triphosphates in cells to activate them | |
| Mitochondrial Support | Selenium | Protects mitochondria from oxidative damage through antioxidant enzyme activity | |
| Mitochondrial Support | Vitamin B1 (Thiamine) | Essential for mitochondrial glucose metabolism in the brain leading to ATP production; supports PDH (pyruvate dehydrogenase) and α-KGDH (alpha-ketoglutarate dehydrogenase) function | |
| Mitochondrial Support | Vitamin B12 (Cobalamin) | 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 | |
| Mitochondrial Support | Vitamin B2 (Riboflavin) | Forms FMN/FAD coenzymes, supporting oxidative metabolism and redox balance; facilitates metabolism of B12, B6, and niacin; supports antioxidant enzymes | |
| Mitochondrial Support | Vitamin B3 (Niacin; Niacinamide) | Replenishes NAD+, supporting oxidative phosphorylation, sirtuin signaling, and mitochondrial biogenesis; key for neuronal energy metabolism | |
| Mitochondrial Support | Vitamin B5 (Pantothenic Acid) | Forms CoA (coenzyme A), required for β-oxidation and TCA cycle acetyl-CoA flux; deficiency impairs ATP production impacting brain energy | |
| 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 | Magnesium | Broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA); functions as an NMDA receptor antagonist and GABA receptor modulator; assists enzymes involved in synthesis of dopamine and serotonin | |
| 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 | Phenylalanine | Essential amino acid that converts to tyrosine and supports catecholamine synthesis (dopamine, norepinephrine); participates in LAT1 competition at the blood-brain barrier | |
| Neurochemical Balance | Potassium | Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects | |
| Neurochemical Balance | Tryptophan | Precursor for serotonin and melatonin; brain entry competes at LAT1 with other large neutral amino acids (LNAAs); carbohydrate-rich, low-protein meals raise the plasma tryptophan:LNAA ratio because insulin pushes competing LNAAs out to muscles; can feed NAD+ synthesis via the kynurenine pathway | |
| Neurochemical Balance | Tyrosine | Catecholamine precursor (dopamine, norepinephrine); brain transport via LAT1 competes with other LNAAs; iron is an essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in conversion of tyrosine to dopamine; cofactors include iron, B6, folate, omega-3s, and BH₄ (tetrahydrobiopterin) to support rate-limiting steps in catecholamine synthesis | |
| Neurochemical Balance | Vitamin B12 (Cobalamin) | Supports neurotransmitter production through methylation; essential for myelin synthesis | |
| Neurochemical Balance | Vitamin B6 (Pyridoxine → PLP) | Cofactor for synthesis of dopamine, serotonin, GABA, and glutamate; supports rate-limiting steps in catecholamine synthesis; requires PDXK activation with magnesium and ATP support | |
| Oxidative Stress | Omega-3 Fatty Acids | — | |
| Oxidative Stress | Selenium | Supports glutathione peroxidase (GPx) and other antioxidant systems, protecting membranes and mitochondria from oxidative damage | |
| Stress Response | Magnesium | Helps manage stress responses; combined with vitamin D reduced behavioral problems; synergy with zinc and omega-3s reported | |
| Stress Response | Omega-3 Fatty Acids | Improve vagal tone and HRV control, improve cortisol rhythms | |
| Stress Response | Vitamin B5 (Pantothenic Acid) | Supports stress response through energy metabolism and ATP production | |
| Stress Response | Vitamin D | Modulates immune responses to reduce inflammation in the brain; supports stress response through neurotrophic and immune effects |
References
- Regular consumption of oily fish to meet baseline omega-3 requirements (~250–500 mg/day EPA+DHA)
- Targeted foods such as salmon or lumpfish roe can be used to reliably and safely exceed minimum intakes
- Omega-3 fatty acids, particularly EPA and DHA, exert multifaceted effects on brain function including modulation of nuclear receptor signaling, support for phospholipid membrane dynamics, and generation of specialized proresolving mediators (SPMs) that downregulate inflammatory responses
- Most research showing brain function improvements lean towards higher ratio of EPA to DHA (e.g., 2:1 ratio or higher) with DHA having a more structural role in the brain and EPA with a more functional role McNamara and Carlson 2006 Stonehouse et al. 2013
- Salmon roe provides DHA, EPA, phospholipids, choline, astaxanthin; highly bioavailable; zero oxidation risk