Omega-3 fatty acids are present in both plant (ALA) and marine sources and are necessary for our wellbeing (EPA and DHA). Long-established links between omega-3 fatty acids and heart health, but what does consuming enough omega-3s have to do with living a long life? Omega-3 fatty acids have been recognised as key nutrients for prolonging lifespan in studies.
What does a high omega-3 content signify in terms of longevity?
What precisely does that imply? Telomeres are the tips of our chromosomes that safeguard our DNA from damage. Telomere length appears to be a marker for biological ageing, with the longer telomeres indicating higher lifespan.
How omega-3 fatty acids help us age:
- Cardiovascular health
While heart health is crucial throughout our lives, it becomes increasingly critical as we get older to support our hearts via nutrition, exercise, and lifestyle choices. Adequate omega-3 levels support everything from vascular function and a healthy inflammatory response to decreasing resting heart rate, blood pressure, and triglyceride levels when it comes to cardiovascular health.
- Cognitive ability
Maintaining working memory and general cognitive function is an important element of longevity, and omega-3 fatty acids play an important role in brain health. The brain is the body's fattest organ, and it requires fatty acids to function properly—particularly DHA, which is the most abundant fatty acid in the brain and aids in the maintenance of the neurological system.
- Optical health
DHA is the most abundant fatty acid in the eyes, in addition to its significant role in the brain. DHA is necessary for the optimum functioning and regeneration of rhodopsin, a visual pigment that converts light into visual pictures.
As you might expect, omega-3 is critical for eye growth and development early in life, as well as later in life when vision maintenance is a key predictor of lifespan. In fact, those who eat omega-3-rich diets are 25 to 35 percent less likely to have eye problems as they age.
The takeout.
If it isn't obvious by now, omega-3 fatty acids are powerhouses when it comes to supporting all aspects of our health as we age. However, taking enough omega-3s to maintain an adequate omega-3 status throughout life is the ultimate problem.
While the American Heart Association recommends eating two or more servings of fatty fish each week to maintain appropriate omega-3 levels, eating that much fish is just not practical (or practicable) for many Americans. Furthermore, two fish per week is just the starting point—a daily intake of 1 gramme or more of EPA and DHA for cardioprotective effects (a cornerstone of lifespan) is deemed optimal.
Taking a high-quality omega-3 supplement daily, as several of the studies above recommend, is a straightforward and effective strategy to maintain adequate omega-3 levels. Consider using a fish oil supplement in your daily routine, such as mindbodygreen's omega-3 potency+, for a guaranteed high-potency, sustainable, and traceable source of marine omega-3s.
Consuming omega-3 fatty acids.
Do you connect EPA and DHA omega-3s with salmon slabs and golden fish oil gelcaps? Fish are the finest providers of EPA and DHA that humans may consume, despite the fact that they derive their omega-3s from algae.
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