Polyunsaturated fats, such as omega-3 fatty acids, are crucial to your diet for various significant reasons: they defend against heart disease, reduce inflammation within the body, and enhance both brain and eye health. Recent research now indicates that these fats might also decelerate the aging process.
A major clinical trial suggests that taking omega-3 oils daily could help slow aging. Researchers found that healthy older adults who took one gram of omega-3s for three years aged about three months less than those who didn’t, based on biological markers. The effects were even stronger for those who also took vitamin D and exercised regularly, slowing aging by nearly four months.
As reported by The Guardian, Heike Bischoff-Ferrari, who is the lead author of the study and a professor specializing in geriatric medicine and healthy aging at the University of Zurich, stated, “While the effects may appear small with three to four months rejuvenation of biological age in three years, if sustained, they may have relevant effects on population health.”
Study Finds Daily Omega-3 Supplements May Slow Aging—Especially When Paired With Vitamin D and Exercise
Earlier research suggested that omega-3, a fatty acid found in oily fish, nuts, and seeds, might influence aging. However, its true benefits for humans remained uncertain. Scientists used epigenetic clocks, which track DNA changes to gauge biological age, to study nearly 800 Swiss participants aged 70 and above.
The volunteers were split into eight groups and given either a gram of algae-based omega-3 daily, 2,000 units of vitamin D, 30 minutes of exercise thrice weekly, or various combinations of these treatments. Three epigenetic clocks indicated that omega-3 slowed aging, with one also noting added benefits from vitamin D and exercise, according to the authors in Nature Aging.
The European Do-Health trial has highlighted additional benefits of omega-3, such as a 10% reduction in falls among seniors and 13% fewer infections. Tthe combined intake of omega-3, vitamin D, and regular exercise decreased the likelihood of early frailty by 39% and cut the incidence of invasive cancers by 61%.
The research suggests that affordable and accessible methods to boost healthspan could be beneficial on a large scale, even if the effects are small for individuals. However, the findings are uncertain, and it's unclear if slowing aging leads to longer, healthier lives.
While past studies have indicated health benefits from omega-3 intake, a recent study found that fish oil supplements may lower the risk of severe heart issues in people with heart disease. For healthy individuals, these supplements might increase the risk of heart problems or stroke.
The NHS advises against omega-3 supplements but recommends eating two servings of fish per week, or a vegetarian equivalent, to obtain enough essential fatty acids. According to The Guardian, Steve Horvath, a leading researcher at Altos Labs in Cambridge, described the study as a model for upcoming investigations into reversing aging.
"In my opinion, 70 is the new 50," he said. "Clearly, these interventions are not the cure against ageing. However, the findings reinforce my commitment to taking a low-dose omega-3, vitamin D, and exercising regularly, all in moderation."
Dr. Wendy Bazilian, DrPH, MA, RDN, ACSM-EP, owner of Bazilian’s Health Clinic, author and award-winning journalist, also told SheFinds why omega-3 fatty acids are important for our health and our skin — and how to incorporate more of them in your daily diet. Omega-3s are a hard-working nutrient, according to Bazilian, and can help form the cellular membranes in all the cells in our body.
“What this means is that there is a true functional reason to eat omega-3 fatty acids,” Dr. Bazilian says. “From a structural and metabolic standpoint, your body needs this type of fat to operate so this is why they are important for overall health AND skin. They help with the flexibility of cell membranes and the transfer of nutrients into the cell; allowing for essential metabolic processes to occur (like making energy!)”
Bazilian points to a comprehensive research review, published in the journal Advances in Nutrition in 2022, that she says found that increasing ALA in the diet was associated with a 10% lower risk of cardiovascular disease and 20% reduced risk of fatal coronary heart disease. Findings also showed trends toward decreasing cholesterol, blood pressure, and inflammation.
Which Foods Contain Omega-3 Fatty Acids?
Omega-3s also play a critical role in normal skin function and appearance. “Omega-3s have been shown to play a role in reducing the damaging effects of sunlight and signs of aging skin as well as impacting anti-inflammatory processes that can benefit the skin,” Dr. Bazilian says. Rough, scaly skin and dermatitis could be a sign of a deficiency or insufficiency of omega-3s, she adds.
There are three main omega-3 fatty acids, Dr. Bazilian explains: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). “EPA and DHA are found in fatty fish, including salmon, mackerel, and trout,” she continues. “ALA is found in plant-based foods, such as walnuts, walnut oil, chia seeds, chia oil, flaxseed, soybean oil, and canola oil. ALA is considered essential because it cannot be made in the body so you/humans must consume it. EPA and DHA can be formed from ALA.”
How Much Omega-3 Should You Add In Your Daily Diet?
The National Academy of Medicine recommends that adults get 1.1 – 1.6g of ALA per day for general health maintenance, Dr. Bazilian says, but adds that some researchers, based on new evidence, recommend more – around 2-4g per day - for health promotion and disease protection. “There is no official recommendation for DHA and EPA, but intake is generally low among people,” Dr. Bazilian says.
“I advise that people aim for 0.25g (250mg) of total DHA and EPA per day. Women who are pregnant should consume 8-12 ounces of seafood per week, particularly sources that are higher in EPA and DHA and lower in mercury, such as salmon, herring, sardines, and trout – to meet their needs. Given the positive associations we’ve seen in the research, I’d say it’s always worthwhile to add some omega-3s to the plate – both from plant and animal sources to get all the omega-3s and a variety of nutrients that come with those foods.”
When it comes to supplements, Bazillian concludes that it's best to be “friendly toward (quality/GMP/third party tested) supplements in general AND I always suggest my clients (we) look to our diet and foods first and supplement ‘selectively’ (meaning based on individual needs).” She concludes, “Also, a supplement will never make up for a poor diet.”
