It concludes that taking omega-3 fatty acids daily can make a significant difference in biological aging. This is particularly the case for the long-chain varieties EPA and DHA. The DO-HEALTH study with 2,157 participants illustrated the spectacular benefits of omega-3 fatty acids. These nutrients are instrumental in combating chronic inflammation, a major player in aging and age-related disease. These results indicate that regular users of supplements containing omega-3 fatty acids experienced a slowing down of biological aging. They enjoyed a reduction of one month for every year they were on the supplements.
The DO-HEALTH study examined the effects of three interventions: omega-3 fatty acids, vitamin D, and exercise. Specifically, researchers sought to calculate biological aging using three distinct epigenetic clocks. Second, they looked at how these interventions shifted participants’ health outcomes. Notably, those who combined omega-3 supplementation with vitamin D and regular exercise saw additional improvements in slowing their biological aging.
Understanding Omega-3 Fatty Acids
Overall, omega-3 fatty acids have been known for decades as essential nutrients for maintaining good health. These inflammatory-fighting compounds are most notably found in oily fish such as salmon and mackerel. They are absolutely critical to our health, helping reduce inflammation throughout the body. According to Theresa Gentile, MS, RD, CDN, spokesperson for the Academy of Nutrition and Dietetics, “Omega-3 fatty acids (EPA and DHA) help reduce inflammation, and since chronic inflammation is a major driver for aging and age-related diseases, reducing inflammation may help slow down this process.”
Besides their known anti-inflammatory properties, omega-3 fatty acids play a role in maintaining healthy cell membranes. This function directly shields cells against injury. It aids every system in the body, hence reducing the risk for age-related diseases. Additionally, omega-3s can lower oxidative stress, safeguarding our cells from injury by free radicals.
Dietary sources of omega-3s include not only fish but plant-based foods like walnuts and chia seeds. In terms of walnuts, one ounce (14 walnut halves) contains about 2.57 grams of omega-3 fatty acids. A two-tablespoon serving of chia seeds provides around 5 grams.
Because of the study’s comprehensive approach, researchers were able to measure the long-term effects of omega-3 supplementation on biological aging in an effective way. Participants were randomized to receive daily 1-gram supplements of omega-3 fatty acids for the duration of the study. The outcomes showed that employees who stuck to the supplementation protocol aged biologically much slower.
Participants who incorporated regular exercise and high-dose vitamin D supplementation into their lifestyle experienced even greater benefits. They lived through the same benefits of omega-3s. When put together, these interventions had a profound synergistic effect on biological aging, implying that a synergistic, holistic approach may be the best way to promote longevity.
“There is no established daily value for omega-3 fatty acids, but many health organizations, including the American Heart Association, recommend consuming 250 to 500 milligrams EPA and DHA combined each day,” – Theresa Gentile, MS, RD, CDN.
The study’s authors emphasize the need for integrating omega-3s into everyday diets as a complement to a healthy lifestyle. That provides a particularly stark reminder. Ensuring sufficient amounts of these essential nutrients can make a powerful difference in health status and well-being.
Implications for Health
These results from the first research of its kind provide exciting public health implications, particularly in light of the rapidly increasing prevalence of age-related disease. Our results suggest that omega-3 fatty acids could offer a natural, safer strategy to counteract some effects of aging and lead to longer healthy lifespans. Omega-3s are well known for their benefits to heart health and cognitive function. In addition, they can reduce the risk of coronary heart disease and relieve symptoms of diseases like rheumatoid arthritis.
Additionally, the study emphasizes, if you’re interested in integrating more omega-3s into your diet, eating omega-3-rich foods is safer than taking supplements. Gentile emphasizes that “The risk of overdosing is very unlikely when omega-3’s are obtained through food vs. supplements.” It reduces the barriers for people to get these nutrients into their diets with tons of tasty choices.
New studies underscore the role of nutrition to influence health status in older age. Therefore, healthcare providers will be positioned to make evidence-based consumer recommendations for omega-3 supplementation as part of holistic wellness programs.
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