???? Omega-3s: The Anti-Aging Superpower You Need to Know About ????
If you’re looking for a way to slow down the aging process, I’ve got something for you to try: omega-3 fatty acids. Yes, those same essential fats that you’ve heard about before, but maybe never fully understood. Well, let me tell you—they’re not just for your heart or brain. Omega-3s can actually help you age more slowly.
Here’s the problem: around 80% of people aren't getting enough omega-3s. And that’s a huge deal. Why? Because low omega-3 levels are linked to everything from heart disease to dementia—and they can even shorten your life expectancy. In fact, low omega-3 levels carry a mortality risk on par with smoking. That’s huge, right? Omega-3s are essential fats, which means your body can’t produce them, so you have to get them from food or supplements. But if you’re serious about looking after your health and aging well, omega-3s are crucial.
So, what do they actually do for aging? Well, they help tackle something called inflammaging—low-grade, chronic inflammation at a cellular level that accelerates aging. Inflammaging is linked to conditions like heart disease, dementia, and other age-related illnesses. Omega-3s are anti-inflammatory, which means they can literally slow down this process. In a 2019 study, people who took omega-3 supplements had slower biological aging, meaning they were aging more slowly than those who didn’t get enough. Pretty amazing, right? And just recently, in September 2024, another study found that higher omega-3 intake slowed down age acceleration. That means people who consumed more omega-3s were aging more slowly than those with lower intake.
Now, here’s the thing—if you’re over 60 or you have high blood pressure, you’ll see even more benefit from upping your omega-3 intake. The magic number is 1.1 grams of omega-3s per day, but I recommend aiming for 2-3 grams to really hit the sweet spot. And if you’re already at that level? Awesome. You’re in a great place.
How do you get your omega-3s? Ideally, through food. Fatty fish like salmon, sardines, and mackerel are your best options. But let’s be real—it’s hard to get 2-4 grams of omega-3s from food alone. That’s where supplements come in. If you’re going the supplement route, make sure you’re getting a high-quality product that’s third-party tested. And if you’re vegetarian or vegan, there are some great algal oil options out there.
The bottom line? Omega-3s can slow down the aging process, improve brain health, protect your heart, and lower your risk of disease. So, whether it’s through supplements or oily fish, getting enough omega-3s should be non-negotiable. Start now—your future self will thank you.
?? Lisa xox