Tuna

Overview

Tuna provides omega-3 fatty acids, niacin (B3) for NAD+ synthesis, selenium, creatine for ATP recycling, and high-quality complete protein. Tuna has a DIAAS score of 104-106, indicating high protein quality. Niacin (Vitamin B3) is directly converted to NAD+ via salvage pathway, and lack of niacin hampers NAD+ regeneration, decreasing ATP production and potentially affecting cognitive performance. Creatine supports ATP recycling in neurons and enhances working memory and cognitive processing speed.

Recipes

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Substances

4 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

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Vitamin B3 (Niacin; Niacinamide)

NAD+ precursor; supports mitochondrial biogenesis and ATP production

Preparation Notes

• Choose smaller species (skipjack) to reduce mercury exposure; larger species accumulate more heavy metals
• Light/gentle cooking preserves creatine levels; excessive heat can reduce creatine significantly
• Best prepared with gentle cooking methods to preserve omega-3s and prevent oxidation
• Part of diverse fish intake strategy
• Supports NAD+, creatine availability, and mitochondrial function

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	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base	—
Inflammation & Oxidative Stress	Omega-3 Fatty Acids	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base, Alzheimer's Disease, Bipolar Disorder	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)	Omega-3 Fatty Acids	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base	Improve vagal tone and HRV control, improve cortisol rhythms
Methylation & One-Carbon Metabolism	Omega-3 Fatty Acids	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base, Alzheimer's Disease	Support homocysteine reduction in combination with B12, phospholipid methylation (PLM) dependent on SAMe
Mitochondrial Function & Bioenergetics	Creatine	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base, Alzheimer's Disease, Bipolar Disorder	Supports ATP recycling via phosphocreatine system; buffers high-energy demand in neurons; enhances mitochondrial energy buffering
Mitochondrial Function & Bioenergetics	Omega-3 Fatty Acids	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base, Alzheimer's Disease, Bipolar Disorder	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).
Mitochondrial Function & Bioenergetics	Selenium	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base, Alzheimer's Disease, Bipolar Disorder	Protects mitochondria from oxidative damage through antioxidant enzyme activity
Mitochondrial Function & Bioenergetics	Vitamin B3 (Niacin; Niacinamide)	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base, Alzheimer's Disease, Bipolar Disorder	Replenishes NAD+, supporting oxidative phosphorylation, sirtuin signaling, and mitochondrial biogenesis; key for neuronal energy metabolism
Neurotransmitter Regulation	Omega-3 Fatty Acids	Contextual / minor contributor	ADHD, Anxiety & GAD, Depression & MDD, Postnatal Depression (PND / PPD) — Evidence Base, Alzheimer's Disease, Bipolar Disorder	Membrane fluidity and neurotransmitter receptor function, ion channel behavior and gamma oscillations, support neurotransmission and phospholipid methylation

References

• EPA & DHA (Omega-3): Sardines, mackerel, salmon, tuna, cod liver; anti-inflammatory; membrane fluidity; neurotransmitter receptor function
• Niacin (Vitamin B₃): Directly converted to NAD+ via salvage pathway; food sources include chicken, turkey, tuna, salmon, mushrooms, peanuts, whole grains Pirinen et al. 2020
• Tuna has DIAAS score of 104-106, indicating high protein quality; high in selenium, omega-3
• Creatine: Supports ATP recycling in neurons; enhances working memory and cognitive processing speed; food sources include beef, lamb, pork, salmon, tuna, cod, scallops
• Niacin-rich foods (e.g., salmon, chicken breast, turkey, peanuts, and mushrooms) support NAD+ availability, glutathione synthesis, and mitochondrial health