Eating This Nutrient Every Day Can Slow Down Biological Aging, Study Says

Omega-3 fatty acids have been considered a nutritional essential for years, with studies pointing to its benefits for heart health and brain health. But a new study as part of the DO-HEALTH trial found that eating omega-3 fatty acids can actually help slow biological aging as well—making it an important addition to your diet if you’re focused on healthy aging.

Get the full scoop on what the study found—and exactly how much omega-3 fatty acids you need to reap the benefits.

What the Study Found

The DO-HEALTH study included 2,157 people and assessed how three different interventions—vitamin D, omega-3 fatty acids, and exercise—impacted different aspects of their health over three years. While some participants tried just one intervention, others had combinations of the three, to assess whether multiple lifestyle changes together can make an even bigger impact.

The results: People who took omega-3 fatty acids every day slowed their biological aging by a month each year, on three different epigenetic clocks—tests that track biological aging. On a fourth clock, people who combined omega-3 fatty acids with vitamin D and exercise also saw improvement in slowing their biological aging.

The study has also looked at how the people fared on other measures of healthy aging, and people who took omega-3 fatty acids had fewer falls (10% less risk) and fewer infections (13% reduced risk). People who took omega-3 fatty acids along with vitamin D and exercise were 39% less likely to develop pre-frailty—a condition that can include weakness, slower walking, and exhaustion—and notably, a 61% reduced risk of cancer.

But beyond the DO-HEALTH study, other research points to benefits from this particular nutrient. “Omega-3 fatty acids may reduce the risk of coronary heart disease, elevated triglyceride levels, ameliorate the symptoms of rheumatoid arthritis—along with pharmacotherapy—and may support eye and brain health, especially with certain aspects of cognitive function, including processing speed and immediate recall,” says Theresa Gentile, MS, RD, CDN, spokesperson for the Academy of Nutrition and Dietetics.

Why Omega-3 Fatty Acids May Slow Biological Aging

The answer may be all in what omega-3 fatty acids can do about another important health issue: inflammation. “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,” Gentile says. “Omega-3 fatty acids can also help reduce oxidative stress which can also help protect cells from damage from free radicals.”

Omega-3 fatty acids are also key for cell health. “Omega-3 fatty acids also support healthy cell membranes, helping to protect cells from damage and keeping your body’s systems running smoothly. This helps lower the risk of diseases that come with aging.”

How Much Omega-3 Fatty Acids Do You Need in Your Diet?

The good news: You don’t need a lot of omega-3 fatty acids to reap the health benefits. The study participants took 1-gram supplements of omega-3 fatty acids—which is less than the amount in 3 ounces of salmon. In fact, the study didn’t answer the question of what dose would benefit people the most, or whether food or supplementation is better, Gentile points out.

“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,” Gentile says.

She recommends opting for food instead of supplementation if possible, and consulting with a doctor if you’re on certain medications, such as anti-coagulants. “The risk of overdosing is very unlikely when omega-3’s are obtained through food vs. supplements.” See recommendations for foods to try below.

Seafood

When you think omega-3 fatty acids, you likely think of salmon, as 3 ounces of farmed salmon offers 1.7 grams of omega-3 fatty acids, and wild salmon has 1.2 grams—both more than what was used in the study! But you can mix it up and add other fish to your dish for the same benefits. Mackerel has 2 grams per serving, and herring, anchovies, whitefish, and bluefin tuna all also offer at least 1 gram in a 3-ounce serving.

Gentile suggests opting for two to three servings of fatty fish each week to reap the benefits, but acknowledges that methyl mercury in seafood can be a health concern. “Seafood varieties that are higher in EPA and DHA omega-3 fatty acids and lower in methyl mercury include salmon, anchovies, sardines, Pacific oysters, and trout.”

Chia and Flaxseeds

If you’re looking for a vegan option to get your omega-3 fatty acids, chia seeds contain about 5 grams of omega-3 fatty acids in a 2-tablespoon serving, while flaxseed contains 3.6 grams per 2-tablespoon serving. Or try flaxseed oil, which contains 6.7 grams of fatty acids per tablespoon.

Nuts

Walnuts in particular are a great source of omega-3 fatty acids, offering 2.57 grams per ounce. Almonds and macadamia nuts can also provide some omega-3s, but at smaller levels than walnuts.

Fortified Foods

You may find eggs, yogurt, and even some drinks that are fortified with omega-3 fatty acids, if seafood and other options aren’t your thing. Omega-3 fortified eggs, for example, are from hens who are given flaxseed or flaxseed oil as part of their feed to increase the amount of omega-3 fatty acids in the egg.