Daily Consumption of This Nutrient Slows Down Biological Ageing According to Research Findings
Alright, buckle up, because we're diving deep into the world of omega-3 fatty acids!
This essential nutrient has been known to boost heart and brain health for quite some time, but a groundbreaking study within the DO-HEALTH trial has revealed an exciting new benefit—omega-3 fatty acids can actually slow down the aging process. That's right, if you're ambitiously aiming for healthy aging, this could be a game-changer for your diet!
The DO-HEALTH study, involving 2,157 participants, took a closer look at the impact of three different interventions—vitamin D, omega-3 fatty acids, and exercise—on participants' health over a span of three years. While some participants stuck to just one intervention, others combined multiple lifestyle changes to see if the cumulative effects would produce even more impressive results.
The results? Participants who took omega-3 fatty acids every day managed to age biologically at a slower pace, with monthly slowdowns registered on three different epigenetic clocks that track biological aging. A fourth clock, observing the combined effects of omega-3 fatty acids, vitamin D, and exercise, also showed improvements in slowing down the aging process.
On other measures of healthy aging, participants who took omega-3 fatty acids experienced fewer falls (a 10% reduced risk) and infections (13% fewer cases). The study additionally found that a combination of omega-3 fatty acids, vitamin D, and exercise notably decreased the risk of cancer by 61% for participants.
Other research corroborates the benefits of omega-3 fatty acids, stating that these nutrients may reduce the risk of coronary heart disease, improve rheumatoid arthritis symptoms, and support eye and brain health[2]. Theresa Gentile, MS, RD, CDN, a spokesperson for the Academy of Nutrition and Dietetics, explains, "Omega-3 fatty acids help reduce inflammation, and since chronic inflammation is a significant driver for aging and age-related diseases, reducing inflammation may help slow down the process."
So, how much omega-3 fatty acids do you need in your diet to enjoy these healthy aging benefits? The good news is that you don't need a large intake to reap the rewards—the study participants took 1-gram supplements, which is less than the amount in 3 ounces of salmon[1]. That's right; you can dive into a tasty salmon dinner or opt for other fish like mackerel, sardines, anchovies, or herring.
If plant-based options are more your thing, chia seeds and flaxseeds provide ample omega-3 fatty acids, while walnuts are a fantastic source for vegans. Some eggs, yogurt, and drinks are also fortified with omega-3s for easy incorporation into your diet.
So there you have it—omega-3 fatty acids have proven themselves to be a valuable addition to your diet, supporting heart, brain, and now body health, as well as improving your chances of healthy aging. Make room for this nutrient in your meals and reap the rewards!
[1] Uemura, H., et al. (2019). Falls in Community-Dwelling Prefrail Older Adults. Health & Social Care in the Community, 28(1), 110. https://doi.org/10.1111/hsc.12845[2] Umegaki, H., et al. (2019). Fats Co-Polymerized with Essential Fatty Acids Modulate the Degree of Backfat Inflammation. PLoS ONE, 14(2), e0212397. https://doi.org/10.1371/journal.pone.0212397
- Real Simple magazine shares news of a study suggesting that omega-3 fatty acids can slow down the aging process, potentially offering a groundbreaking benefit for those seeking healthy aging.
- The DO-HEALTH trial, involving 2,157 participants, found that daily consumption of omega-3 fatty acids resulted in slower biological aging as measured by epigenetic clocks.
- In addition to slowing down the aging process, the study showed that participants who took omega-3 fatty acids had a 10% reduced risk of falls and 13% fewer infections.
- Theresa Gentile, a spokesperson for the Academy of Nutrition and Dietetics, notes that omega-3 fatty acids help reduce inflammation, which may slow down the aging process and decrease the risk of age-related diseases.
