Along with some other fatty fish, mackerel not only supports cardiovascular and brain health but also plays an essential role in improving sleep quality.
According to published research, supplementing fatty fish such as mackerel, salmon, and sardines 3 times a week for 6 months significantly improves sleep quality in adults, especially in terms of deep sleep and alertness during the day. This study shows that omega-3 in fatty fish helps regulate melatonin - the hormone that regulates sleep cycles - and reduce neur inflammation, thereby supporting the brain to relax and sleep better.
In addition, mackerel is a rich source of vitamin D. This is an important micronutrient that is often deficient, especially in the winter. People with low vitamin D levels are prone to sleep disturbances, including difficulty sleeping, poor sleep and waking up multiple times at night.
Mackerel, with about 360 IU ( International Units - an international unit of measurement, often used to express the vitamin D content per 100g, can contribute to regulating sleep cycles through the neur hormonal mechanism.
In addition, mackerel also contains tryptophan - an essential amino acid that helps synthesize serotonin and melatonin. Serotonin helps improve mood, while melatonin directly regulates sleep. Therefore, regular supplementation of mackerel can support the body's natural circadian rhythm.
Eating mackerel at a reasonable frequency, 2-3 times a week is a simple and natural way to improve sleep quality by supplementing omega-3, vitamin D and tryptophan - factors closely related to the nervous system and sleep-regulating hormones.
