Yes, tuna can be good for adrenal fatigue due to its omega-3s, protein, and selenium, which support stress regulation, mood, and adrenal function, but choose wild-caught or smaller varieties like skipjack (light canned) or sardine/mackerel for lower mercury, and moderate intake due to mercury concerns, consulting a doctor for personalized advice.
Fatty fish such as salmon, tuna, and sardines are packed with omega-3 fatty acids which have been scientifically proven to reduce cortisol levels and lift moods. Furthermore, omega-3s possess anti-inflammatory properties making them an excellent addition to any diet.
Foods to Stay Away from in an Adrenal Insufficiency
Some digging found that tuna is a good source of vitamin B6, which the body uses to make melatonin (aka the sleep hormone). (It also contains tryptophan, which aids sleep, but does not cause drowsiness.)
Foods That Support Adrenal Health
How is adrenal fatigue treated?
Sugary Foods and Drinks – Candy, cookies, and soda can make cortisol levels spike. Too much sugar can also lead to energy crashes and mood swings. Caffeine – Drinks like coffee, tea, and energy drinks have caffeine, which can increase cortisol levels—especially if you're already feeling stressed.
Tuna is brimming with two types of omega-3 fatty acids, DHA and EPA, which have been linked to reduced inflammation, improved brain function, and a lowered risk of heart disease. Did you know that tuna is one of the few natural food sources of vitamin D?
Overall, salmon offers higher levels of brain-boosting omega-3 fats, and much higher levels of bone-strengthening calcium. While tuna contains less of these, it's still a good source of omega-3 fats and an excellent source of hunger-busting protein.
Top 7 Foods to Support Adrenal Function
What causes adrenal insufficiency?
Foods to Include in an Adrenal Fatigue Diet
Protein sources: Eggs, chicken, turkey, wild-caught fish, legumes. Healthy fats: Olive oil, avocados, nuts, seeds, and fatty fish.
Fatty fish such as tuna, salmon, mackerel, sardines or rainbow trout provide omega-3 fatty acids, which can influence serotonin levels. Increased serotonin levels can help prevent the blues.
Fish is a rich source of essential n-3 (a.k.a. omega-3) polyunsaturated fatty acids (PUFAs), such as eicosapentaenoic acid and docosahexaenoic acid. These PUFAs increase levels of serotonin, which has an inverse association with depressive symptoms (21).
However, according to the NHS, which states a healthy, balanced diet should include at least two portions of fish a week, there's nothing there to say you can't eat tuna every day, unless you're trying for a baby, or pregnant.
You're Eating Foods That Contain Tryptophan or Melatonin
Speaking of tryptophan and melatonin: The sleep-inducing essential amino acid (tryptophan) and hormone (melatonin) can be found in a number of different foods and drinks, including cherries, turkey, fish, and dairy products.
Focus on a diet that is rich in fruits, vegetables, and lean protein sources, with plenty of calcium and vitamin D. You may also need to increase your salt intake. Avoid foods high in sugar and saturated fat and limit or avoid processed meats, refined grains, soft drinks, and fried foods.
How To Reduce Cortisol