Surely, everyone wants to live a long, healthy life? It turns out that we might be able to achieve that if we regularly include omega-3s in our meals.
Our health depends on omega-3 fatty acids, which are present in both plants (ALA) and marine sources (EPA and DHA). Although the links between heart health and omega-3 fatty acids have long been known, what role does adequate omega-3s play in longevity? According to study, omega-3 fatty acids are crucial nutrients that support long life.
The slowest rate of telomere shortening over a five-year period was observed in adults with greater levels of marine omega-3s, according to a study published in 2010 (1).
The ends of our chromosomes called telomeres shield our DNA from damage. Research suggests that telomere length is a biomarker for biological aging, with longer telomeres being associated with longer life spans.
This study emphasizes how crucial it is to raise your omega-3 index because doing so may contribute to a longer and healthier life. William Harris, Ph.D., FAHA, jointly developed the omega-3 index, a helpful blood test that determines your omega-3 status. Better cardiometabolic metrics and heart health are linked to a higher omega-3 index.
A 2021 study that appeared in the American Journal of Clinical Nutrition tested the relationship between longevity and omega-3 levels (2). The study’s objective was to examine the lifestyle choices and omega-3 levels of individuals with heart-health issues over a period of 11 years to ascertain the effect these factors had on longevity.
The study’s findings showed that, even though a variety of lifestyle factors were also at play, there is a direct link between having higher omega-3 levels and living a long life.
![How Omega-3s Promote Longevity and Healthier Aging](https://i0.wp.com/jasminefeliciano.com/wp-content/uploads/2024/03/How-to-Boost-Desire-in-Your-Relationship-pin.png?resize=683%2C1024&quality=80&ssl=1)
Omega-3s’ Role in Healthy Aging
The precise mechanisms by which omega-3s are influencing longevity are still unclear and the subject of continuing research.
Nevertheless, several well-studied advantages of omega-3 have been demonstrated to help us both now and, in the future, such as heart, brain, eye, and joint health:
1. Cognitive Abilities.
Longevity depends critically on maintaining working memory and general cognitive function, and omega-3 fatty acids have a part to play in promoting brain health (3). The body’s fattest organ, the brain depends on fatty acids to function at its best. DHA, the most prevalent fatty acid in the brain, is especially important for maintaining the nervous system’s optimal function.
The brain’s gray matter, or information-processing area, contains the majority of DHA. Dietary DHA, whether ingested through food or supplementation, supports cognitive function and mental acuity as people age (4). It has been demonstrated that elderly persons who regularly consume one serving or more of fish each week have increased gray matter (5). Oilier fish, such anchovies, mackerel, sardines, and salmon, have higher EPA and DHA content, which is probably a major factor in this gray matter advantage.
2. Joint Health.
It’s common for our joints to stiffen and become less comfortable with age. Fortunately, antioxidant and anti-inflammatory pathways are supported by omega-3s, particularly marine omega-3s, which enhance joint health, comfort, function, and mobility (6).
According to a 2017 systematic review, using marine oil supplements like fish oil that contain both EPA and DHA, generally has a positive impact on joint comfort (7).
3. Heart Wellness.
Heart health is important all through life, but as we age, it becomes more crucial to support our hearts with food, exercise, and lifestyle choices. Adequate amounts of omega-3 fatty acids support various aspects of cardiovascular health, including reduced levels of blood pressure, triglycerides, and resting heart rate, as well as vascular function and a balanced inflammatory response (8).
![8 Powerful Omega-3s Nutritional Sources](https://i0.wp.com/jasminefeliciano.com/wp-content/uploads/2024/03/8-powerful-OMEGA-3S-SOURCES-to-add-right-now.png?resize=819%2C1024&quality=80&ssl=1)
More precisely, these and other cardioprotective metrics are advantageously influenced by EPA and DHA, whether ingested by fatty fish or a premium fish oil supplement (9). Indeed, improved heart health outcomes, such as a reduction in hypertension and coronary heart disease, have been associated with marine omega-3 EPA and DHA (10).
4. Eye wellness.
DHA is the most prevalent fatty acid in the eyes in addition to playing a significant role in the brain. The visual pigment rhodopsin, which is essential for turning light into visual pictures, depends on DHA for proper functioning and regeneration (11).
As one might expect, this omega-3 is critical for the early growth and development of the eyes as well as for eyesight maintenance later in life, which is a critical marker of lifespan. Diets high in omega-3 fatty acids reduce the risk of age-related visual problems by 25 to 35 percent (12).
To Wrap Things Up
In case it’s not evident now, omega-3 fatty acids are extremely beneficial for maintaining our overall health as we age. The real difficulty, though, lies in getting enough omega-3s in one’s diet to maintain an ideal omega-3 status throughout life.
According to the American Heart Association, eating two or more meals of fatty fish each week is a great way to maintain healthy omega-3 levels, but for many Americans, that number of fish is just not practical or feasible (13).
Moreover, one gram or more of EPA and DHA per day is thought to be a superior dose for cardioprotective advantages. Two fish per week is merely the baseline recommended.
My Top Pick Omega-3s ATM: Ultimate Omega-D3 | EPA+DHA and Vitamin D3 by Nordic Naturals
Taking a high-quality omega-3 supplement daily is a simple and efficient strategy to maintain adequate omega-3 levels, as several of the studies mentioned above indicate. For a powerful, sustainable, and traceable supply of marine omega-3s, think about incorporating a premium fish oil supplement into your daily regimen.
Sources |
- Association of Marine Omega-3 Fatty Acid Levels With Telomeric Aging in Patients With Coronary Heart Disease – PMC (nih.gov)
- Home Page: The American Journal of Clinical Nutrition
- Docosahexaenoic Acid and Adult Memory: A Systematic Review and Meta-Analysis – PMC (nih.gov)
- Dietary DHA and health: cognitive function ageing | Nutrition Research Reviews | Cambridge Core
- Regular fish consumption and age-related brain gray matter loss – PubMed (nih.gov)
- The Effect of Omega-3 Fatty Acids on Rheumatoid Arthritis – PMC (nih.gov)
- Marine Oil Supplements for Arthritis Pain: A Systematic Review and Meta-Analysis of Randomized Trials – PMC (nih.gov)
- Effects of supplementation with n-3 polyunsaturated fatty acids on cognitive performance and cardiometabolic risk markers in healthy 51 to 72 years old subjects: a randomized controlled cross-over study – PMC (nih.gov)
- Marine Omega-3 (N-3) Fatty Acids for Cardiovascular Health: An Update for 2020 – PMC (nih.gov)
- FDA Announces New Qualified Health Claims for EPA and DHA Omega-3 Consumption and the Risk of Hypertension and Coronary Heart Disease | FDA
- The role of omega-3 long-chain polyunsaturated fatty acids in health and disease of the retina – ScienceDirect
- n‐3 Omega fatty acids: a review of current knowledge – Gogus – 2010 – International Journal of Food Science & Technology – Wiley Online Library
- Fish and Omega-3 Fatty Acids | American Heart Association
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