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Sardines

Overview​

Sardines are small, sustainable oily fish providing EPA/DHA omega-3s, CoQ10, calcium (from bones), and B vitamins with low heavy metal burden. Sardines are listed as top animal sources for omega-3 (EPA/DHA) and CoQ10, supporting brain health and mitochondrial function. Regular consumption of oily fish to meet baseline omega-3 requirements (~250–500 mg/day EPA+DHA) is recommended.

Recipes​

no recipes found

Substances​

7 substances in this food
Chemical structure

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Chemical structure

Coenzyme Q10 (CoQ10)

Electron transport chain cofactor and antioxidant relevant to mitochondrial function

Chemical structure

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

Chemical structure

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Preparation Notes​

  • Low on food chain = lower heavy metal burden compared to larger predatory fish
  • Can be consumed with bones for calcium content
  • Best prepared with gentle cooking to preserve omega-3s and prevent oxidation
  • Sustainable and affordable omega-3 source
  • Ethically sourced, high-nutrient-density option

Biological Target Matrix​

Biological TargetSubstanceTherapeutic AreasMechanism 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 AcidsProduction of docosahexaenoyl ethanolamide (DHEA) and eicosapentaenoyl ethanolamide (EPEA), N-acyl ethanolamines for endocannabinoid-like signaling
Hormonal ResponseCalciumSupports calcium modulation along with vitamin D, magnesium, taurine, phospholipids, and flavonoids; supports insulin sensitivity, sympathetic arousal, and mitochondrial excitability
Hormonal ResponseOmega-3 Fatty AcidsSupport hormonal balance through membrane integrity and anti-inflammatory effects
InflammationDHA (Docosahexaenoic Acid)Precursor to specialized pro-resolving mediators (SPMs) including protectins and maresins; terminates inflammation without immunosuppression
InflammationEPA (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
InflammationOmega-3 Fatty AcidsSpecialized Pro-Resolving Mediators (SPMs) - resolvins, protectins, maresins terminate inflammation without immunosuppression, downregulate COX-2, inhibit neutrophil infiltration, enhance macrophage clearance, limit glutamate-induced excitotoxicity
MethylationOmega-3 Fatty AcidsSupport homocysteine reduction in combination with B12, phospholipid methylation (PLM) dependent on SAMe
MethylationVitamin 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
Mitochondrial SupportSeleniumProtects mitochondria from oxidative damage through antioxidant enzyme activity
Mitochondrial SupportVitamin 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 SupportVitamin B3 (Niacin; Niacinamide)Replenishes NAD+, supporting oxidative phosphorylation, sirtuin signaling, and mitochondrial biogenesis; key for neuronal energy metabolism
Neurochemical BalanceCalciumEssential for nerve impulse transmission and neurotransmission
Neurochemical BalanceDHA (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 BalanceEPA (Eicosapentaenoic Acid)Modulates dopamine and serotonin signalling; synergises with DHA but has independent mechanisms; membrane fluidity and neurotransmitter receptor function
Neurochemical BalanceOmega-3 Fatty AcidsMembrane fluidity and neurotransmitter receptor function, ion channel behavior and gamma oscillations, support neurotransmission and phospholipid methylation
Neurochemical BalanceVitamin B12 (Cobalamin)Supports neurotransmitter production through methylation; essential for myelin synthesis
Oxidative StressOmega-3 Fatty Acids—
Oxidative StressSeleniumSupports glutathione peroxidase (GPx) and other antioxidant systems, protecting membranes and mitochondria from oxidative damage
Stress ResponseOmega-3 Fatty AcidsImprove vagal tone and HRV control, improve cortisol rhythms

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
  • Listed as top animal source for omega-3 (EPA/DHA)
  • Ethically sourced, high-nutrient-density options (e.g., liver, fish roe, sardines)
  • Regular consumption of oily fish to meet baseline omega-3 requirements (~250–500 mg/day EPA+DHA)