Can Omega-3s Support Your Longevity?

DHA makes up 90% of the polyunsaturated fatty acids (PUFAs) in the brain; therefore, it’s no surprise that omega-3s have been shown to improve cognitive function and protect against neurodegeneration [2, 3, 4]. Those with higher DHA levels in their blood also had a 49% lower risk for Alzheimer’s disease [5]. 

Evidence suggests that an increased intake of DHA and EPA leads to a lower risk for various mental health disorders, including ADHD and depression [6]. One study found that supplementing with 1,000mg of EPA was equally effective in controlling depressive symptoms as fluoxetine (Prozac) [7]. 

Omega-3s have been shown to reduce the risk for age-related macular degeneration (AMD), the most common cause of severe vision loss among adults aged 50 and over [8]. Studies have found that higher levels of omega-3s in the blood were associated with a 14% and 29% lower risk of early and late AMD [9]. 

DHA and EPA have been shown to lower triglyceride (a type of fat found in our blood) levels, which reduces your risk for heart disease and stroke. According to dietary guidelines, omega-3s are especially recommended for individuals with high cardiovascular risk, such as those with diabetes or hypertriglyceridemia. Fish oils and fish oil supplements are commonly used to achieve the recommended omega-3 intake for heart health. Omega-3s can also significantly reduce the risk of sudden death caused by cardiac arrhythmias [10]. Unlike saturated fat, omega-3s are more beneficial for cardiovascular health.

With omega-3 fatty acids’ ability to reduce inflammation and oxidative stress, two markers of aging, it’s not surprising that studies have found that those with higher DHA and EPA levels in their blood had an average increase in life expectancy of 4.7 years [11]. Omega-3s may help slow aging and support healthy longevity by influencing indicators of biological age, as measured by biomarkers that compare molecular age to chronological age.

Interventions targeting aging cells and molecular aging are being explored in medical research and clinical trials, with further investigation needed to confirm their effects on life span. Randomized controlled trials and prospective cohort studies have examined the impact of dietary supplementation with omega-3s, vitamin D, and other nutrients on population health and longevity, often comparing intervention groups to a control group.

Clinical trials assessing the benefits of the Mediterranean diet also found that individuals who derived 0.7% of their daily calories from ALA had a 28% lower chance of all-cause mortality, while those who consumed 500mg of DHA and EPA reduced their risk of sudden cardiac death, cardiovascular disease, and coronary heart disease by 52%, 39%, and 46% respectively. The most significant protective effects were observed when individuals incorporated omega-3s from both marine (DHA and EPA) and plant-based (ALA) sources [12].

The National Institutes of Health (NIH) suggests around 1.1-1.6 grams of omega-3 fatty acids per day. To put that into perspective, 4-5 ounces of wild-caught Atlantic salmon provide 3 grams of omega-3 fatty acids [13]. Studies have found that individuals who ate fish regularly had lower risks of certain diseases, including some types of colorectal cancer. Dietary guidelines also recommend increased omega-3 intake for pregnant women and breastfeeding women to support fetal and infant development. Some of the largest studies on omega-3 intake have been conducted among health professionals, providing reliable data on dietary patterns and health outcomes. A 1-ounce serving of walnuts (around 14 halves) contains 2.5 grams of ALA [14]. If you’re not a fan of seafood, a typical omega-3 supplement will offer around 1,000mg of fish oil, including 180 mg EPA and 120 mg DHA [15].

The standard American diet contains 14-25 times more omega-6s than omega-3s [16]. Excessive amounts of omega-6s (primarily found in vegetable and seed oils such as canola and soybean oils) are associated with inflammation and chronic disease, including autoimmune disorders, cardiovascular disease, and cancer [17]. Protect against this fatty acid imbalance by making sure you’re increasing your omega-3 fatty acid intake and not overconsuming omega-6.