Recent research has highlighted another benefit of omega-3 supplements. In a study involving 777 participants aged 70 and above, findings indicated that daily intake of 1 gram of omega-3 fatty acids was linked to slower biological aging. While aging is influenced by various factors, incorporating this supplement could help maintain youthful cells.
Omega-3 fatty acids play a crucial role in cell membrane structure, energy provision, and the formation of signaling molecules for various body systems like the cardiovascular and immune systems, according to the National Institutes of Health. In light of numerous other health advantages, this recent study emphasizes omega-3 fatty acids’ potential impact on aging.
“One of the pressing questions in rejuvenation science is whether effective treatments exist for humans, as opposed to just lab animals,” notes Heike Bischoff-Ferrari, Dr.P.H., M.P.H., a researcher at the University of Basel, Switzerland, and co-author of the new research. “This led us to investigate whether three straightforward interventions—omega-3, vitamin D, and exercise—could affect reliable biological age markers, namely epigenetic clocks.”
So, what’s biological age, really?
Epigenetic clocks measure chemical changes in our genetic material, allowing researchers to assess biological age. “Aging varies widely,” says Bischoff-Ferrari. “Some individuals may be biologically younger than their chronological age, while others may be older.” There are various tools for measuring biological age, and this study employed four distinct epigenetic clocks for diverse assessments.
“The encouraging news is that genetics explain only a fraction (10 to 30%) of health span variability,” explains Bischoff-Ferrari. “The majority is influenced by our environment, socioeconomic factors, and primarily lifestyle choices—like exercise and diet.” The researchers evaluated the biological ages of participants who took a daily dose of an algae-based omega-3 supplement, 2,000 IU of vitamin D, and/or participated in a 30-minute strength-training session three times a week.
So, what did the study reveal?
Participants who consumed omega-3 supplements daily for three years had a biological age, on average, three months younger than their chronological age, as indicated by three out of four epigenetic clocks. The fourth clock revealed additional benefits when omega-3 was coupled with vitamin D and exercise, according to Bischoff-Ferrari. Three months might not sound monumental, but it’s significant enough to have a population-level effect.
The exact reasons behind omega-3 fatty acids’ effects on aging are still unclear, though several theories exist. “Notably, these outcomes add to earlier findings from the same trial (DO-HEALTH), which noted a 10% reduction in fall rates and a 13% decrease in infections. Combining omega-3, vitamin D, and exercise lowered the risk of pre-frailty by 39% and 61% for invasive cancer,” mentions Bischoff-Ferrari.
It appears that omega-3 fatty acids, along with vitamin D and exercise, could create a powerful synergy in aging defense. “There’s solid scientific evidence showing that vitamin D hampers uncontrolled cell growth and has anti-inflammatory properties,” explains Bischoff-Ferrari. Furthermore, exercise is well-known for promoting longevity and mitigating most age-related diseases, including heart disease and diabetes.
This research reveals how modest lifestyle changes, like adding a supplement or starting a new exercise program, can significantly benefit health and potentially slow cellular aging.
What about the best sources of omega-3 fatty acids?
Given their importance, obtaining omega-3 fatty acids from diet and supplements is key, as our bodies cannot produce them efficiently. Foods rich in omega-3s include fatty fish (like salmon), nuts (such as walnuts), seeds (like chia seeds), plant oils (like soybean oil), and fortified items (like certain eggs, yogurt, and drinks).
There are three primary types of omega-3 fatty acids: ALA, DHA, and EPA. While there are no official recommendations for DHA and EPA intake, males aged 14 and older should aim for 1.6 grams of ALA daily, whereas females aged 14 and older should target 1.1 grams. Breastfeeding women should consume 1.3 grams of ALA each day, and pregnant women are advised to aim for 1.4 grams per day. If dietary sources are lacking, it might be worth discussing the possibility of omega-3 supplements with your healthcare provider.
