Wild Salmon
The most direct dietary source of EPA and DHA — the long-chain omega-3s with the strongest cardiovascular evidence. Wild-caught offers a better fatty-acid profile and fewer contaminants than farmed.
Nutrition
Macros
Vitamins
Minerals
Dr. Gundry
Gundry explicitly recommends wild-caught salmon as one of the best animal protein sources — high omega-3, no lectins. He warns against farmed salmon (grain/soy feed skews the fatty-acid profile unfavourably) and prefers smaller wild species like sockeye.
Dr. William Li · 5×5 system
Li highlights omega-3-rich fish mainly for regeneration — EPA/DHA are building blocks for cell membranes and trigger inflammation-resolving mediators (resolvins). The microbiome effect is minor since salmon has no fiber.
Biolazar evidence
The evidence for fatty fish on cardiovascular endpoints is robust and consistent across many cohorts — 1–2 servings/week is the most-replicated sweet spot. Important: the effect is tied to marine EPA/DHA, not plant-based ALA (poor conversion rate). Watch mercury — smaller species are safer.
How to use
1–2 servings (100–150 g each) per week. Prefer wild-caught (sockeye, Alaska) over farmed. Cook gently (avoid high-heat searing) to preserve the fragile omega-3s. Not eating fish? Algae oil provides EPA/DHA directly.
