Here’s Why Health Experts Want You To Take This Common Supplement Every Day

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Contents

What is omega-3?Could omega-3s slow biological aging?How much do I need to take?What are the best omega-3 supplements?DHA-500 Omega-3 Wholemega Fish Oil Supplement Softgels

Everyone’s obsessed with anti-aging and longevity right now, so if it feels like there’s a new claim popping up on your social media feeds every day about supplement hacks that will “change your life,” you’re not alone. And while people are clearly interested in the topic, many of these influencer-backed supps don’t have science behind them to support their claims.

However, there is data to back up the use of omega-3 supplements. Not everyone needs to blindly pop these supps, and it’s crucial to always check in with a healthcare provider before adding any new supplement to your life. But a growing body of research suggests it may be worth adding a small amount of omega-3 to your diet every day, especially if you’re not currently loading up on natural diet sources that contain the healthy fat. Here’s what we know right now, and what experts have to say about this supp.

Meet the experts: Scott Keatley, RD, is co-owner of Keatley Medical Nutrition Therapy; Jessica Cording, MS, RD, is the author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety.

What is omega-3?

Omega-3 aka omega-3 fatty acids is a type of polyunsaturated fatty acid. There are specific types of this fatty acid, like DHA and EPA, which is found in seafood, and ALA, which is found in plants, per Cleveland Clinic.

“You’re going to find it primarily in oily fish,” says Jessica Cording, MS, RD, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. “You’ll find a little bit in grass-fed beef, and some amounts in certain nuts and seeds— walnuts, ground flax, and chia seeds.”

What are the health benefits of omega-3?

There are plenty of perks to having omega-3s in your life, whether you get it from food or supplements.

“Omega-3s can help lower blood fats called triglycerides, support brain and heart health, and may help reduce the risk of falls and infections, especially in older adults,” says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. “Those are solid benefits. But they work best as part of a healthy lifestyle, not as a replacement for one.”

But the big draw of omega-3s is their anti-inflammatory effects, Cording says. Why is this important? Well, inflammation is linked to a slew of serious health conditions, including autoimmune diseases, heart disease, and some cancers, making it something you want to avoid.

Omega-3s are also associated with good brain and mental health, points out Cording, and may even support good heart health. Research has connected fatty acid consumption with a lowered risk of heart attack, stroke, and death from cardiovascular causes, too. “They definitely have a lot to add in terms of longevity and healthy aging,” Cording says.

It’s important to point out that since you can get omega-3s from food, dietitians generally suggest you take this approach to add them to your diet first. Some of the biggest sources include flax seed oil, chia seeds, salmon, sardines, and walnuts.

Still, Keatley says it may be worth adding an omega-3 supplement to your life (provided your healthcare provider gives the okay, of course). “Unless you’re eating a lot of fish or already taking a high-quality supplement, there could be value in adding one,” he says.

Could omega-3s slow biological aging?

There are some existing studies that explore the link between omega-3 and slower biological aging.

A recent study in Nature Aging found that people who took omega-3 daily had slower biological aging across several measurements by up to four months. People who took omega-3 and vitamin D, and combined that with exercising three times a week, had an even slower aging process. One more thing to note: Combining these three interventions also lowered cancer risk and prevented frailty over the course of three years.

The researchers concluded that there’s a “small protective effect” of omega-3s on biological aging.

“The idea is that omega-3s may help reduce inflammation in the body,” says Keatley. “Inflammation plays a big role in how we age, so calming it down could help us stay healthier, longer.”

How much do I need to take?

The National Academy of Medicine recommends taking 1.1 grams per day. Most adult women need 1.1 grams of omega-3s a day, but that jumps up to 1.4 grams when you’re pregnant and 1.3 grams when you’re breastfeeding.

What are the best omega-3 supplements?

When choosing a supplement, Cording says it’s a good idea to look for a brand that uses third-party testing. This helps to ensure that what’s on the label matches what’s in the bottle. Purchasing from a reputable brand is important, too, she says.

Here are some options to consider: