How to slow ageing? New study recommends adding omega 3 to your diet

It’s human nature to want to stay young and healthy. This is why the concept of "healthy ageing" has gained significant attention in recent years, with researchers identifying various factors like physical, mental, cognitive and social well-being that contribute to ageing well[1 Trusted Source 2024 - Ageing Research Reviews Human study Worldwide cohort studies to support healthy ageing research: Data availabilities and gaps ] . Among the various strategies for extending life and promoting longevity, emerging research highlights omega 3 as a powerful longevity supplement in slowing the ageing process. Let’s explore what science has uncovered so far and how omega 3 can help support your body’s true age. 

What is the meaning of biological age?

Imagine if you could measure how old your body really is in a more scientific way besides counting your birthdays - that's what biological age is all about. It's a way to compare how your body is doing compared to others your age[2 Trusted Source 2003 - Archives of Gerontology and Geriatrics Human study Biological age—What is it and can it be measured? ] . Scientists have found that many things in your body change slowly as you get older. So, exactly what is biological age? To figure out your biological age, researchers look at 16 different health signs[2 Trusted Source 2003 - Archives of Gerontology and Geriatrics Human study Biological age—What is it and can it be measured? ] . These include how well your heart works, how strong your grip is, and even how fast your white blood cells move. They also check your eyes, skin, and how deeply you can breathe. It's like a health detective game, piecing together clues about how your body is ageing. This is an exciting new way to understand ageing, helping you get a clearer picture of how well your body is doing and helping you make better choices to stay healthy and feel great as you grow older.

Is it possible to slow down aging?

Yes, it is possible to slow down the ageing process according to current scientific research. While it's realistic to embrace the natural process of ageing, there are ways to influence how quickly your body and mind age, potentially extending both your lifespan and your health span - the period of life spent in good health[3 Trusted Source 2021 - Biogerontology Research evaluation Aging and age-related diseases: From mechanisms to therapeutic strategies ] .

Studies have shown that your perceptions of ageing can actually impact your health outcomes. Individuals with more positive views on ageing tend to experience better health and functioning across multiple domains, including memory, physical performance, and overall quality of life[4 Trusted Source 2022 - Aging Clinical and Experimental Research Systematic and meta-analysis Determinants of healthy ageing: A systematic review of contemporary literature ] ,[5 Trusted Source 2022 - European Journal of Ageing Research evaluation A research framework for the United Nations Decade of Healthy Ageing (2021-2030) ] .

Scientifically, ageing is affected by several biological processes, like damage to your DNA, genes losing their protective capacity and cells losing their ability to divide and function properly[6 Trusted Source 2021 - Psychology and Aging Systematic and meta-analysis Self-perceptions of aging: A systematic review of longitudinal studies ] . How to slow ageing? By targeting these mechanisms, researchers are exploring potential interventions to slow down the ageing process. Some promising approaches include the use of certain medications, dietary interventions, and lifestyle modifications[6 Trusted Source 2021 - Psychology and Aging Systematic and meta-analysis Self-perceptions of aging: A systematic review of longitudinal studies ] .

It's important to note that ageing is a complex process influenced by both genetic and environmental factors. While your genes are here to stay, you can modify your environment and behaviours to potentially slow down ageing. This is where the concept of "modifiable risk factors" comes into play - aspects of your life that you can change to positively impact your ageing trajectory[7 Trusted Source 2019 - Age and Ageing Research evaluation Longitudinal studies of ageing: From insights to impacts: commentary to accompany themed collection on longitudinal studies ] .

The United Nations has also recognized the importance of healthy ageing, declaring 2020-2030 as the Decade of Healthy Ageing. This global initiative aims to improve the lives of older people, their families, and communities by promoting research and interventions that support healthy ageing. Here’s the latest study on it. 

What is the most important supplement for longevity?

A recent 2024 study looked at how omega 3 intake relates to biological ageing in over 20,000 American adults over the span of 19 years[8 Trusted Source 2024 - Frontiers in Nutrition Human study Dose–response relationship of dietary Omega-3 fatty acids on slowing phenotypic age acceleration: A cross-sectional study ] . Omega 3 healthy fats have been long known for their omega 3 health benefits on cognition, eye health, cardiovascular system and inflammation that affect overall health and vitality. The researchers measured how quickly someone is ageing biologically compared to their actual chronological age[8 Trusted Source 2024 - Frontiers in Nutrition Human study Dose–response relationship of dietary Omega-3 fatty acids on slowing phenotypic age acceleration: A cross-sectional study ] . Let’s take a look at what they found. 

What are the benefits of taking omega-3?

A new study found that people consuming more omega 3s tend to have lower biological age[8 Trusted Source 2024 - Frontiers in Nutrition Human study Dose–response relationship of dietary Omega-3 fatty acids on slowing phenotypic age acceleration: A cross-sectional study ] . This suggests their bodies are ageing more slowly at a biological level. Specifically, researchers found that the participants' low or high omega 3 levels led to a bigger difference between their actual age and their biological age, with them being biologically younger the higher their omega 3 levels[8 Trusted Source 2024 - Frontiers in Nutrition Human study Dose–response relationship of dietary Omega-3 fatty acids on slowing phenotypic age acceleration: A cross-sectional study ] . So, what does omega 3 do for the body to help it stay younger?

Protecting brain function

Your brain naturally changes as you get older. Omega 3s, particularly DHA, play a crucial role in maintaining brain health throughout life. DHA is a major component of brain cell membranes as about 25% of the brain actually consists of DHA[9 Trusted Source 2011 - Biochimie Research evaluation Docosahexaenoic acid (DHA) and the developing central nervous system (CNS)—Implications for dietary recommendations ] . It helps brain cells communicate effectively by supporting the health of brain cells.  A study on 280 US participants found that higher DHA levels were associated with better cognitive performance in healthy adults[10 Trusted Source 2010 - The Journal of Nutrition Human study Serum phospholipid docosahexaenonic acid is associated with cognitive functioning during middle adulthood ] . A study on a smaller group of people also showed improved memory and attention in adults consuming higher DHA levels[11 Trusted Source 2011 - The British Journal of Nutrition Human study DHA-rich oil modulates the cerebral haemodynamic response to cognitive tasks in healthy young adults: A near IR spectroscopy pilot study ] . Based on the findings of multiple studies, the European Food Safety Authority (EFSA) has approved the health claim that DHA contributes to the maintenance of normal brain function[12 Trusted Source European Commission: Food and Feed Information Portal Database 3rd-party source DHA contributes to maintenance of normal brain function ] .

brain feed developed a plant-based omega 3 that contains 500 mg of DHA in one single capsule to help you support normal brain function. Get 15% off your first purchase with code ‘NEW15’.

Supporting eye health

Your eyes are another part of the body affected by ageing. DHA also has an EFSA health claim for contributing to the maintenance of normal vision as it's a major component of the retina[13 Trusted Source European Commission: Food and Feed Information Portal Database 3rd-party source DHA contributes to the maintenance of normal vision ] . Having high levels of DHA could potentially slow down age-related changes in vision.

Reducing inflammation

Omega 3 are also often described as anti-inflammatory. For example, a review of studies that in total included 1366 young participants suggests that omega 3 may help reduce inflammation in the body, which could, in turn, help alleviate depressive symptoms[14 Trusted Source 2024 - European Neuropsychopharmacology Systemic and meta-analysis Pharmacological anti-inflammatory treatment in children and adolescents with depressive symptoms: A systematic-review and meta-analysis ] . 

Supporting heart health

As you get older, the risk of heart disease increases. Especially EPA and DHA omega 3s have been shown to support normal heart function. EFSA has approved the health claim that EPA and DHA contribute to the normal function of the heart[15 Trusted Source European Commission: Food and Feed Information Portal Database 3rd-party source DHA contributes to the maintenance of normal blood triglyceride levels ] ,[16 Trusted Source European Commission: Food and Feed Information Portal Database 3rd-party source DHA and EPA contribute to the maintenance of normal blood pressure ] ,[17 Trusted Source European Commission: Food and Feed Information Portal Database 3rd-party source DHA and EPA contribute to the maintenance of normal blood triglyceride levels ] ,[18 Trusted Source European Commission: Food and Feed Information Portal Database 3rd-party source EPA and DHA contribute to the normal function of the heart ] . Omega 3s help maintain healthy blood pressure and triglyceride levels. This is important for overall cardiovascular health as you age.

How much omega-3 is safe per day?

A recent study on US adults found that the benefits of omega 3s for slowing biological ageing seemed to level off at an omega 3 daily intake limit of about 1.1 grams per day[8 Trusted Source 2024 - Frontiers in Nutrition Human study Dose–response relationship of dietary Omega-3 fatty acids on slowing phenotypic age acceleration: A cross-sectional study ] . This can be achieved by:

• adding more plant-based sources of ALA to your diet. These include flaxseeds, chia seeds, walnuts, and canola oil. ALA converts to DHA in very small amounts.
• using olive oil or canola oil instead of other vegetable oils when cooking.
• considering an algae-based omega 3 supplement. Always choose a high-quality supplement. 
• trying out omega 3 enriched foods like certain brands of eggs, milk, or yogurt.
• eating 2-3 fatty fish per week if you eat fish. You can check for sustainable sources at WWF’s seafood guide. 

Examining results from 25 studies between 2006 - 2015 brain feed found that 13 studies showed positive effects of DHA supplementation at different dosages. The sweet spot was considered to be 500 mg. brain feed developed a sustainable and plant-based double-concentrated omega 3 that boasts an impressive 500 mg of DHA in one vegan capsule. 

Stay younger for longer with 5 tips

While adding the omega 3 to your diet is a great, scientifically-proven way to stay younger for longer, you need to first make sure your body is healthy. As they say, your body is a temple. Here are 5 tips on how you can look after it.

1. Overall diet

A review of studies on nutrition and healthy ageing found that consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats has been linked to a lower risk of chronic diseases and better overall health in older adults[19 Trusted Source 2023 - Current Nutrition Reports Research evaluation Nutrition and Healthy Aging: A Review ] . Read about brain-healthy diets that were found to be beneficial for healthy ageing.

2. Physical activity

Regular exercise helps maintain muscle mass, bone density, and overall health as you age[20 Trusted Source 2024 - International Journal of Sport Nutrition and Exercise Metabolism Human study Muscle Mass and Strength Gains Following Resistance Exercise Training in Older Adults 65-75 Years and Older Adults Above 85 Years ] ,[21 Trusted Source 2022 - Archives of Osteoporosis Systematic and meta-analysis Effects of physical exercise on bone mineral density in older postmenopausal women: A systematic review and meta-analysis of randomized controlled trials ] . Regular physical activity decreases the risk of numerous chronic diseases and all-cause mortality in older adults[22 Trusted Source 2018 - Clinics in Geriatric Medicine Research evaluation Exercise and Older Adults ] . It improves cardiovascular fitness, metabolic health, and quality of life[23 Trusted Source 2017 - Archives of Gerontology and Geriatrics Systematic and meta-analysis Health benefits of aerobic training programs in adults aged 70 and over: A systematic review ] . Read about the lifestyle interventions for dementia to learn how exercise boosts cognition.

3. Sleep

Getting enough quality sleep is crucial for cellular repair and overall health. An animal study has previously shown that sleep restores balance and decreases cell injury by reducing oxidative stress that causes inflammation and damages cells[24 Trusted Source 2020 - Current Opinion in Physiology Research evaluation Sleep and Cellular Stress ] . Sleep was also associated with better immune function that acts anti-inflammatory[25 Trusted Source 2014 - Sleep Animal study Cell Injury and Repair Resulting from Sleep Loss and Sleep Recovery in Laboratory Rats ] . Tools for restful sleep can help you sleep better.

4. Stress management

Chronic stress can accelerate ageing. Finding healthy ways to manage stress is important as it similarily to quality sleep, decreases inflammation, enhances immune function and protects brain health[26 Trusted Source 2014 - The Journals of Gerontology Series A: Biological Sciences and Medical Sciences Research evaluation Stress Biology and Aging Mechanisms: Toward Understanding the Deep Connection Between Adaptation to Stress and Longevity ] ,[27 Trusted Source 2017 - Aging Cell Research evaluation Molecular and physiological manifestations and measurement of aging in humans ] ,[28 Trusted Source 2018 - Current Neuropharmacology Systematic and meta-analysis Coping with Stress During Aging: The Importance of a Resilient Brain ] . Managing stress also helps you sleep better, here’s 5 ways to de-stress to help you.

5. Avoiding smoking and excessive alcohol

Both smoking and drinking alcohol can accelerate biological ageing by affecting the health of many organs. For example, the effects of alcohol on the brain are associated with lower longevity and accelerated brain ageing[29 Trusted Source 2020 - Age and Ageing Human study Alcohol consumption in later life and reaching longevity: The Netherlands Cohort Study ] ,[30 Trusted Source 2022 - Neurobiology of Aging Human study Dose-dependent relationship between social drinking and brain aging ] . Quitting smoking at any age, particularly in younger years, was associated with lower mortality[31 Trusted Source 2024 - NEJM Evidence Human study Smoking Cessation and Short- and Longer-Term Mortality ] .  

The research on omega 3s and biological ageing is exciting and promising. Omega 3s work best as part of an overall healthy lifestyle that includes a balanced diet, regular physical activity, good sleep habits, and stress management. By making an effort to include these beneficial fats in your diet, you support your body in ageing more gracefully and maintain better health into your later years.

 

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