Seaweed
Overview
Seaweed provides iodine, EPA (in red algae), glycolipids, magnesium, and fiber, supporting thyroid function and brain health. Seaweed can be added to soups, stews, or salads and provides trace amounts of creatine (e.g., nori) and taurine.
Recipes
Substances
Preparation Notes
- Can be added to soups, stews, or salads
- Important for iodine intake (especially for plant-based diets)
- Part of diverse plant food strategy
- Low bioavailable EPA; consider algal oil for direct DHA
Biological Target Matrix
| Biological Target | Substance | Contribution Level | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|---|
| Gut–Brain Axis & Enteric Nervous System (ENS) | Omega-3 Fatty Acids | Contextual / minor contributor | — | |
| Inflammation & Oxidative Stress | 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. Production of DHEA and EPEA (N-acyl ethanolamines) feeds into CB2-related anti-inflammatory signalling; ECS lipid mediators regulate immune tone and microglial activation (primary anchor for ECS mechanism: Inflammation & Oxidative Stress). | |
| Metabolic & Neuroendocrine Stress (HPA Axis & ANS) | Magnesium | Contextual / minor contributor | Helps manage stress responses; combined with vitamin D reduced behavioral problems; synergy with zinc and omega-3s reported | |
| Metabolic & Neuroendocrine Stress (HPA Axis & ANS) | Omega-3 Fatty Acids | Contextual / minor contributor | Improve vagal tone and HRV control, improve cortisol rhythms | |
| Methylation & One-Carbon Metabolism | Omega-3 Fatty Acids | Contextual / minor contributor | Support homocysteine reduction in combination with B12, phospholipid methylation (PLM) dependent on SAMe | |
| Mitochondrial Function & Bioenergetics | 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 Function & Bioenergetics | Omega-3 Fatty Acids | Contextual / minor contributor | ECS-related lipid signalling may influence mitochondrial coupling/efficiency (context-dependent; largely preclinical). Omega-3 incorporation changes membrane fluidity (secondary anchor for ECS mechanism: Mitochondrial Function & Bioenergetics). | |
| Neurotransmitter Regulation | Iodine | Contextual / minor contributor | Thyroid hormones regulate synthesis and regulation of key neurotransmitters (dopamine and serotonin), supporting cognitive function and development | |
| Neurotransmitter Regulation | 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 | |
| Neurotransmitter Regulation | Omega-3 Fatty Acids | Contextual / minor contributor | Membrane fluidity and neurotransmitter receptor function, ion channel behavior and gamma oscillations, support neurotransmission and phospholipid methylation |
References
- Seaweed (Whole): Glycolipids, EPA (in red algae), iodine, magnesium, fibre - Added to soups, stews, or salads
- EPA & DHA (Omega-3): Algal oil (direct DHA), seaweed (low bioavailable DHA/EPA)
- Creatine: Minimal — trace amounts in seaweed (e.g., nori)
- Taurine: Minimal in plants; trace in seaweed/algae