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
Substances
5 substances in this food
Creatine
Phosphocreatine system buffer for neuronal ATP demand; cognitive support evidence
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 | Therapeutic Areas | Mechanism 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 Acids | Production of docosahexaenoyl ethanolamide (DHEA) and eicosapentaenoyl ethanolamide (EPEA), N-acyl ethanolamines for endocannabinoid-like signaling | |
| Hormonal Response | Omega-3 Fatty Acids | Support hormonal balance through membrane integrity and anti-inflammatory effects | |
| Inflammation | DHA (Docosahexaenoic Acid) | Precursor to specialized pro-resolving mediators (SPMs) including protectins and maresins; terminates inflammation without immunosuppression | |
| Inflammation | EPA (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 | |
| Inflammation | Omega-3 Fatty Acids | 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 | |
| Methylation | Omega-3 Fatty Acids | Support homocysteine reduction in combination with B12, phospholipid methylation (PLM) dependent on SAMe | |
| Mitochondrial Support | Creatine | Supports ATP recycling via phosphocreatine system; buffers high-energy demand in neurons; enhances mitochondrial energy buffering | |
| Mitochondrial Support | Selenium | Protects mitochondria from oxidative damage through antioxidant enzyme activity | |
| Mitochondrial Support | Vitamin B3 (Niacin; Niacinamide) | Replenishes NAD+, supporting oxidative phosphorylation, sirtuin signaling, and mitochondrial biogenesis; key for neuronal energy metabolism | |
| Neurochemical Balance | DHA (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 Balance | EPA (Eicosapentaenoic Acid) | Modulates dopamine and serotonin signalling; synergises with DHA but has independent mechanisms; membrane fluidity and neurotransmitter receptor function | |
| Neurochemical Balance | Omega-3 Fatty Acids | Membrane fluidity and neurotransmitter receptor function, ion channel behavior and gamma oscillations, support neurotransmission and phospholipid methylation | |
| Oxidative Stress | Omega-3 Fatty Acids | — | |
| Oxidative Stress | Selenium | Supports glutathione peroxidase (GPx) and other antioxidant systems, protecting membranes and mitochondria from oxidative damage | |
| Stress Response | Omega-3 Fatty Acids | Improve vagal tone and HRV control, improve cortisol rhythms |
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