Whether through diet or supplementation, a daily habit of taking this everyday supplement could help you maintain youthful skin, a sharp mind and a strong heart for years to come.
If you’re on a quest for the fountain of youth, omega-3 fatty acids might be your ultimate ally.
A groundbreaking clinical trial suggests that a daily dose of omega-3 oils could slow the ageing process — offering more years of vitality and wellness.
But the benefits don’t stop there. This essential nutrient supports brain function, heart health and even mental wellbeing.
Living360 delves into why increasing your omega-3 intake is a game-changer and which foods are richest in this powerhouse fatty acid.
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How does omega-3 slow ageing?
A recent study from the University of Zurich revealed that healthy older adults who took 1g of omega-3 daily aged an average of three months less over three years compared to those who didn’t take the supplement. Using epigenetic clocks — biological tools that measure ageing at the cellular level — researchers found that omega-3 combats premature ageing by reducing inflammation and oxidative stress.
Professor Heike Bischoff-Ferrari, lead researcher and geriatric medicine expert at the University of Zurich, explains: “While the effects may seem small, with three to four months of rejuvenation over three years, if sustained, they may have a significant impact on public health.”
Omega-3’s impact on ageing extends to DNA methylation, a process where genes are turned on or off. Changes in DNA methylation patterns are used to estimate biological age — if your body ages faster than your actual age, your risk of developing diseases like cancer increases. Omega-3 has been shown to influence these patterns positively, reducing chronic inflammation and slowing cellular ageing without altering DNA itself.
The most significant anti-ageing effects in the study were observed in those who combined omega-3 with vitamin D and strength training, slowing ageing by nearly four months.
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The benefits of omega-3
Beyond its role in slowing ageing, omega-3 is a powerful nutrient with multiple health benefits:
- Brain boosting: Omega-3 supports cognitive function and may help prevent age-related decline, reducing the risk of Alzheimer’s and dementia.
- Skin health: Registered dietitian Amie Alexander notes that omega-3 helps maintain cell structure, keeping skin hydrated, firm and reducing wrinkles.
- Heart protection: Omega-3 lowers triglyceride levels, reduces blood pressure and improves cardiovascular function. Populations with omega-3-rich diets, such as those in Japan and Greenland, have lower rates of heart disease than countries like the UK.
- Joint mobility: Thanks to its anti-inflammatory properties, omega-3 can ease osteoarthritis symptoms and improve joint flexibility.
- Mental well-being: Omega-3 supports neurotransmitter production, helping alleviate symptoms of depression and anxiety, making it essential for emotional balance.
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Which foods are high in omega-3?
To harness the benefits of omega-3, incorporate these foods into your diet:
- Fatty fish: Salmon, mackerel, sardines and tuna are among the richest sources, providing EPA and DHA, the most bioavailable forms of omega-3.
- Plant-based sources: Flaxseeds, chia seeds and walnuts offer ALA (alpha-linolenic acid), which the body can partially convert to EPA and DHA. Soya-based products are also excellent alternatives for vegetarians and vegans.
- Algae and seaweed: Both are one of the few plant-based sources of DHA and EPA, making them ideal for those on a plant-based diet.
For those considering supplementation, nutritional therapist Alexa Mullane recommends high-quality options such as Wiley’s Finest Peak DHA, derived from wild Alaskan fish, or CatchFree, a vegan omega-3 alternative with added vitamin D.
The future of omega-3 and ageing research
While research continues, the findings so far highlight the promising role of omega-3 in healthy ageing.
The optimal dosage for epigenetic benefits may vary based on individual needs, but one thing is clear: incorporating omega-3 into your daily routine could be a key step towards a longer, healthier life.
