Vitamin D – Is Salmon a Good Source?

You may already know that salmon is an excellent source of essential omega-3 fatty acids, which have many health benefits including supporting fertility.

But, did you know that: A small 85 g portion of cooked sockeye salmon will give you up to 90% of the recommended daily dietary intake of vitamin D?

This is of course great news as you might be able to ditch the unhealthy Vitamin D supplements and eat salmon as a good source instead.

There are 2 important actions to take if you do eat salmon:

  1. You must make sure you only buy wild line caught salmon. Studies have shown that as much as 80% of fish that is marked and sold as ‘wild’ fish, are actually farmed! 

Farmed fish are exposed to a variety of growth stimulants and medications, as well as foods that are not their natural diet. Collectively their diet, medication, and growth stimulants produce a poor and possibly toxic form of fish for us.

So, how can you tell whether a salmon is wild or farm-raised by looking at it?

The flesh of wild sockeye salmon is bright red in colour due to its natural astaxanthin content. It’s also lean and the fatty streaks, which you can see as white stripes in the meat, are very thin.

If the fish is pale pink in colour with wide fatty streaks, then the salmon is very likely farmed and should be avoided.

Farmed fish are often fed a synthetic version of astaxanthin, without which they would be grey or off-white in colour. The pale pink flesh that’s produced in the farmed fish comes from the synthetic astaxanthin, which colours the white or greyish farmed meat to a pale pink.

Obviously this is a completely unnatural and unhealthy form of salmon to eat.

  1. Check your labels and avoid salmon that’s labelled as “Atlantic Salmon” as this is typically from fish farms.

The two labels you want to look for are: ‘Alaskan Salmon’ and ‘Sockeye Salmon’.  

Alaskan Sockeye is not allowed to be farmed and so this is a pretty safe option.

If you find Sockeye salmon, it’s also likely to be wild fish.

Again, the colour (red flesh and not pale pink) of the fish will usually tell you it’s wild.

Some of the other key nutrients it contains are as follows:

Vitamin B1: Thiamin is involved in the production of energy through the breakdown of sugars and carbohydrates. This is important for cellular health, which may also influence the health and energy of sperm and egg cells. It’s also important for energy support during pregnancy.

Vitamin B2: Research shows that Riboflavin can act as an antioxidant, which helps to combat against harmful free radicals. Free radicals are known to negatively impact sperm and egg health, and so antioxidants are a vital part of the human diet. 

Vitamin B3: Niacin as with most other B vitamins is involved in energy production within the mitochondria of your cells (the powerhouse of the cell). Pregnancy requires good levels of niacin, as does breast feeding.

Vitamin B5: B5 is involved in the production of hormones, along with cholesterol, and so is vital for maintaining fertility health.

Vitamin B6: Pyridoxine is involved in breaking many types of chemical bonds and is a component of many enzymes – which are involved in breaking down foods and substances, and also regulating steroid hormones.

Vitamin B9: Folate is an important nutrient for general and fertility health. It’s involved in the creation of DNA as well as the building of proteins, and many other important functions including the healthy development of your baby’s’ spinal cord. During pregnancy folate also supports the growth of the placenta and helps to prevent several types of birth defects, especially those of the brain and spine.

Vitamin B12: Aiding in the production of DNA, RNA, and neurotransmitters, Cobalamin is a really important nutrient for developing healthy eggs and sperm – and also for your babies’ future health development.

Selenium: is one component of antioxidant enzymes and is also used by the body to help support thyroid health, particularly conversion of thyroid hormones from one to the other. This can help support your thyroid health, which is fundamental for fertility health and pregnancy.

Copper: Copper is essential for overall health and is involved in many processes in the body. It cannot be produced by the body and must therefore be consumed through food. Copper helps maintain healthy bones, blood vessels, nerves, and immune function, and it contributes to iron absorption.

Potassium:  Is an electrolyte which counteracts the effects of sodium, helping to maintain consistent blood pressure levels – another important element for pregnancy.

Magnesium: Supports a healthy immune system as well as keeps bones strong. It is also great for stress, and combined with vitamin B6 can help induce sleep and alleviate symptoms of bloating and weight gain associated with PMS.

Iron: Is a mineral that the body uses to carry oxygen in the blood and plays a key role in strengthening the immune system and helps regulate body temperature.

Zinc: Zinc is essential for the repair and function of DNA, which affects sperm and egg quality. It’s also essential for the rapid growth of cells and the building of major parts of cells during a pregnancy. The development and enzyme activity that takes place during pregnancy is supported by zinc, which means  that this is one of the most important nutrients for babies and mothers.


  • Treat Qi Deficiency
  • Treat Blood Deficiency
  • Suitable for men and women but particularly helpful for male fertility

Treat Qi Deficiency:

Qi (pronounced chee) is the Chinese word used to describe energy or vitality.

It’s the non-physical aspect of your body that makes all of your organs and systems work, to fulfil their role in keeping you alive and healthy. This means that it’s also vital for the function of all aspects of your fertility, and pregnancy health too.

Energy is needed for every process in your body including cell creation and division, activity, and function – think of egg and sperm cells here too. If there isn’t enough energy available then your cells, tissues, organs and systems of your body start to function at a lower and slower level, making them less efficient at supporting the processes they should support.

Your body becomes slower and less efficient and the ability of the eggs and sperm to function properly is also affected, making them weaker and underactive. When Qi becomes more severely deficient you will likely present with hormone imbalance, typically with reduced Progesterone, Testosterone and/or FSH levels. In some cases the FSH can rise and present itself as being elevated, due to the ovaries or testes being underactive and sluggish (tired).

Pregnancy becomes harder with lower levels of energy, and once pregnant your body will need high levels of energy to support the first 10-weeks of elevated Progesterone and growth of your baby.

Some key symptoms of Qi deficiency are: Tiredness, lethargy or fatigue, lack of motivation, poor circulation, dizziness when getting up, poor appetite, bloating, looser bowel movements, sore lower back, low levels of hormones such as Progesterone and Testosterone and FSH, short luteal phase, miscarriage (cases that are not related to genetic issues), erratic and dropping BBT chart temperatures, weight gain, slow metabolism, low blood pressure, under-active thyroid and/or adrenals.

Each person is conceived and created with a certain amount of Qi.

This amount is determined by the amount of Qi your parents had at the time of your conception. This corresponds to the scientific understanding that egg and sperm quality determine the health of the embryo, strength of the pregnancy, and health of the baby.

Once you were conceived you used your mums Qi to further support your own Qi until you were born and able to breathe, eat and drink. From that time on you were able to support your own Qi by taking it from the outside world through food, air and fluids. This will continue for the rest of your life, but the way you eat, sleep, live, breathe, think, act physically (exercise, rest etc) and many other factors – will determine how strong your Qi remains.

Qi deficiency is at the cause of many people’s fertility health issues and so this is an important aspect to strengthen. The good news is that it’s possible to strengthen it through the correct balance of the 5 Fertility Foundations.

Salmon can help to support healthy production of Qi.

Treat Blood Deficiency:

Blood Deficiency is the term used to describe a poorer quality of blood.

If the presentation is more serious you will see physiological changes in the blood, such as reduced iron, hemoglobin, ferritin and other nutrients. You may also see changes in the volume and quantity of the blood cells and it’s clotting ability or nature.

However, in many cases of blood deficiency there may be no physiological changes and so we look for specific symptoms in your general health.

Typical symptoms of blood deficiency in men and women are:

Poor circulation (hands, feet, head, and reproductive system), dizziness, low blood pressure, dry skin and hair when not moisturised, ‘the four pales’ (pale: lips, nails, inner lower eyelid, and tongue), brittle and/or ridged nails, constipation, feeling cold, feeling tired, diagnosed circulatory issues that create damaged blood vessels (varicosed) or masses in the lower half of the body.

Diagnosed issues such as: varicocele or poor sperm quality in men, ovulatory issues, poor egg quality, thin endometrium, fibroids, cysts, endometriosis, blocked fallopian tubes, adenomyosis, polyps, clotting issues and bleeding disorders frequently have a component of blood deficiency at their root too.

Blood deficiency typically arises from either:

  1. a lack of production of blood cells in the bone marrow – due to reduced levels of Qi. This can be due to loss of energy through lifestyle, wrong diet, or inherited genetic issues.
  2. a severe or extended blood loss from menstruation, miscarriage, birth, or physical trauma that causes bleeding.

Salmon can help to support blood cell production to balance a blood deficiency.

Season available: If you are unable to get hold of wild salmon, try freshwater farmed salmon, which is available all year round, wild salmon is only available in during the Spring and Summer season.

How it’s typically cooked: Salmon is incredibly versatile and can be baked, grilled, bbq’d, poached or fried and eaten with a selection of vegetables.

Cautions:  Avoid if you have skin conditions such as Eczema, Psoriasis or Acne. Always avoid farmed Salmon and eat only wild caught salmon.



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