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 |
|---|---|---|---|---|
| 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 | |
| Hormonal Response | Iodine | Contextual / minor contributor | Essential for synthesis of thyroid hormones (T3 and T4), which are crucial for brain development, maturation, and metabolic regulation | |
| 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 | |
| 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 | |
| Methylation | Omega-3 Fatty Acids | Contextual / minor contributor | Support homocysteine reduction in combination with B12, phospholipid methylation (PLM) dependent on SAMe | |
| 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 | |
| Neurochemical Balance | Iodine | Contextual / minor contributor | Thyroid hormones regulate synthesis and regulation of key neurotransmitters (dopamine and serotonin), supporting cognitive function and development | |
| 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 | |
| Oxidative Stress | Omega-3 Fatty Acids | Contextual / minor contributor | — | |
| 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 |
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