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
2 recipes containing this food
Salmon & Grated Beetroot Toast (with Lemon)
A fast, brain-forward open sandwich combining omega-3 rich salmon, nitrate/polyphenol beetroot, and lemon acidity for a sharp, savoury bite.
Salmon Bowl-pistachio-cacao-nibs
A Mediterranean-style bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil — rich in omega-3 fats, polyphenols, and fibre.
Substances
23 substances in this food
Astaxanthin
Lipid-soluble carotenoid that stabilizes omega-3–rich membranes; supports mitochondrial and cellular resilience
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
Sourcing
Both wild-caught and responsibly farm-raised salmon can be good options. Where possible, choose salmon that is sustainably sourced and labelled as free from routine antibiotics and unnecessary additives, whether wild or farmed.
Please be sure to research your supermarket and their suppliers — many are moving towards more sustainable, ethical sourcing (e.g. M&S Aquaculture and Fisheries). For a balanced overview of wild versus farmed salmon, see resources such as the summary from North Coast Seafoods.
The U.S. Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) jointly publish guidance on fish mercury levels. They categorize fish into "Best Choices", "Good Choices", and "Choices to Avoid" based on average mercury concentrations and safe weekly intake levels. Salmon is repeatedly in the "Best Choices" category because it consistently has low mercury relative to the reference dose used to set safety advice (≤0.15 µg/g).
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 | Magnesium | Contextual / minor contributor | 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 | Contextual / minor contributor | Support hormonal balance through membrane integrity and anti-inflammatory effects | |
| Hormonal Response | Vitamin B5 (Pantothenic Acid) | Contextual / minor contributor | Essential for CoA/PDH function; supports hormonal synthesis pathways | |
| 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 | |
| Insulin Response | Magnesium | Contextual / minor contributor | Supports insulin sensitivity and glucose metabolism; magnesium deficiency is associated with insulin resistance; supports enzymes involved in glucose metabolism | |
| Insulin Response | Vitamin B1 (Thiamine) | Contextual / minor contributor | Supports glucose metabolism and insulin sensitivity through mitochondrial function | |
| Methylation | Methionine | Contextual / minor contributor | Essential amino acid that forms S-adenosylmethionine (SAMe), the universal methyl donor for neurotransmitter synthesis and membrane phospholipid methylation | |
| 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 | Vitamin B2 (Riboflavin) | Contextual / minor contributor | FAD acts as a critical cofactor for MTHFR, linking riboflavin to homocysteine recycling and methylation capacity | |
| Methylation | Vitamin B6 (Pyridoxine → PLP) | Contextual / minor contributor | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B2, folate, and B12 | |
| Mitochondrial Support | Astaxanthin | Contextual / minor contributor | Supports mitochondrial and cellular resilience through antioxidant protection | |
| Mitochondrial Support | Magnesium | Contextual / minor contributor | 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 | Contextual / minor contributor | Protects mitochondria from oxidative damage through antioxidant enzyme activity | |
| Mitochondrial Support | Vitamin B1 (Thiamine) | Contextual / minor contributor | 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) | 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 | |
| Mitochondrial Support | Vitamin B2 (Riboflavin) | Contextual / minor contributor | 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) | Contextual / minor contributor | Replenishes NAD+, supporting oxidative phosphorylation, sirtuin signaling, and mitochondrial biogenesis; key for neuronal energy metabolism | |
| Mitochondrial Support | Vitamin B5 (Pantothenic Acid) | Contextual / minor contributor | Forms CoA (coenzyme A), required for β-oxidation and TCA cycle acetyl-CoA flux; deficiency impairs ATP production impacting brain energy | |
| Neurochemical Balance | Magnesium | Contextual / minor contributor | 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 | Contextual / minor contributor | Membrane fluidity and neurotransmitter receptor function, ion channel behavior and gamma oscillations, support neurotransmission and phospholipid methylation | |
| Neurochemical Balance | Phenylalanine | Contextual / minor contributor | 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 | Contextual / minor contributor | Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects | |
| Neurochemical Balance | Tryptophan | Contextual / minor contributor | 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 | Contextual / minor contributor | 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) | Contextual / minor contributor | Supports neurotransmitter production through methylation; essential for myelin synthesis | |
| Neurochemical Balance | Vitamin B6 (Pyridoxine → PLP) | Contextual / minor contributor | 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 | Astaxanthin | Contextual / minor contributor | Lipid-soluble carotenoid that contributes to the stability of omega-3–rich membranes; helps limit oxidative stress associated with highly unsaturated fats | |
| 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 | |
| Stress Response | Magnesium | Contextual / minor contributor | Helps manage stress responses; combined with vitamin D reduced behavioral problems; synergy with zinc and omega-3s reported | |
| Stress Response | Omega-3 Fatty Acids | Contextual / minor contributor | Improve vagal tone and HRV control, improve cortisol rhythms | |
| Stress Response | Vitamin B5 (Pantothenic Acid) | Contextual / minor contributor | Supports stress response through energy metabolism and ATP production | |
| 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
- 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