In all the conversations I have with friends, patients, and colleagues about longevity, one nutrient continually comes up: omega-3s.
Omega-3s are polyunsaturated fatty-acids (PUFAs) which are essential for human health. They are a vital part of every cell in your body, acting as a structural component in cell membranes and regulating everything from intercellular communication, to inflammation, to hormone production.
The body does not produce omega-3s on its own—we have to get them through dietary sources. The most bioavailable forms of omega-3 are found mostly in seafood: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Alpha-linoleic acid (ALA), an omega-3 precursor, is also a common plant-based dietary source.
Omega-3s support literally every system in the body. Major impacts include:
- Heart health: EPA and DHA lower triglyceride levels, reducing the risk of heart disease. They also help reduce inflammatory markers including C-reactive protein (CRP) and interleukin-6 (IL-6).
- Brain health: As a key structural component of brain cells, omega-3s are vital for neuroplasticity and cognitive function. The anti-inflammatory benefits also help prevent mood and neurodegenerative disorders.
- Metabolic health: Studies show omega-3s can improve insulin sensitivity and glucose metabolism, which may make them a key factor in preventing diabetes and metabolic disease.
- Bone health: Omega-3s support the formation of osteoblasts and inhibit osteoclasts (the cells that break down bone cells).
- Immune function: In addition to their anti-inflammatory properties, omega-3s support the gut microbiome, which houses 70-80% of the body’s immune cells.
One important study published in the American Journal of Clinical Nutrition found Omega-3s are so vital that being deficient carries the same mortality risk as smoking.
The bad news: There’s a very good chance you’re low in omega-3s—80-90% of Americans are omega-3 deficient.
The good news? Upping your omega-3 levels is an easy fix. Here’s what to do:
The research says
To determine the role of fatty acids in mortality risk, researchers used data from the Framingham Heart Study, spanning a follow up period of 11 years.
They found that people with higher percentages of EPA and DHA measured in their red blood cells had a reduced risk of all-cause mortality.
The amazing part was that having higher omega-3 levels was as strong a predictor of reduced mortality than not smoking. In other words, increasing omega-3 intake may be as beneficial for longevity as quitting smoking.
Another groundbreaking study published in Nature Molecular Psychiatry the same year examined the effects of omega-3 supplementation on cellular aging. They found that higher levels of omega-3 track with longer telomeres, lower inflammation, and reduced cortisol activity during periods of stress. “By lowering overall inflammation and cortisol levels during stress and boosting repair mechanisms during recovery, omega-3 may slow accelerated aging and reduce depression risk,” the study concluded.
TL;DR: supplementing with omega-3s is one of the most powerful things you can do for longevity, specifically reducing risk of cardiovascular disease and slowing biological aging.
What I’m doing for my own body
Because I live the Parsley life, I already eat a diet rich in EPA and DHA and take a high-quality fish oil supplement. (More on those below.)
But because I know my omega-3 index is vital for every single one of my health goals, I want to go above and beyond.
Eat foods rich in ALA.
Alpha-linolenic acid (ALA) is a precursor to EPA and DHA, the most bioavailable forms of omega-3. It’s less efficiently converted, but still an important PUFA source—especially from plants. In addition to 3-4 weekly servings of fatty fish, I aim to incorporate lots of chia seeds, flaxseeds, hempseeds, and walnuts into my snack habits.
Optimizing my omega-6 to omega-3 ratio.
As a person living in the modern world it’s too easy for omega 6s to sneak into your diet. In my deep dive on seed oils, I go into detail on the difference between omega-6s and omega-3s and exactly how to make sure you’re getting optimal levels of both.
The TL;DR: you should aim for a 3:1 (or even better 1:1) ratio of omega-6s to omega-3s to lower your risk of inflammation and disease. For context, most people are getting closer to 20:1.
My philosophy is, the more omega-3s, the merrier. To keep my ratio in the optimal range, I:
- Drink a teaspoon of high-quality olive oil daily and take a high-quality fish oil supplement
- Avoid packaged foods whenever possible
- Cook with high-quality olive oil or avocado oil rather than seed oils like canola
- Opt for grass-fed over grain-fed meat
Protect omega-3s with antioxidants.
Omega-3s are highly vulnerable to oxidation, meaning they can break down easily and contribute to inflammation—exactly the opposite of what we want them to do. Antioxidants including Vitamin E and Glutathione both help stabilize omega-3s.
What I recommend for you
Test your omega-3 index.
The only way to know for sure if you’re low in omega-3s is via a simple blood test. If you’re getting the essential yearly lab work I recommend, that preventative health checklist includes an omega-3 index. Most Americans are below 4%, which is considered deficient. An omega-3 index of 8% or above is desirable, but I personally like to see patients closer to 12%.
Optimize your nutrient intake.
EPA and DHA are the most bioavailable forms of omega-3. General health guidelines recommend getting at least 250-500 mg of combined EPA and DHA per day. I recommend going above that and targeting 500-1,000 mg daily though you may need more if your levels are low. Major EPA and DHA sources include:
Fatty fish: Salmon, sardines, mackerel, anchovies, trout and herring are all good choices. A single serving of salmon or sardines can easily exceed the daily recommendation of EPA and DHA. I recommend 2-4 servings of fatty fish per week.
Shellfish: Oysters, mussels are also great sources of EPA and DHA, though less than fatty fish. Oysters also contain zinc and mussels are a great source of B12. If shellfish are your thing, aim for two servings per week.
Algae-based foods: Technically, you can get DHA and EPA from plant-based sources including seaweed, nori, chlorella, and spirulina. But levels are significantly lower than fish sources. If you don’t eat fish, I absolutely recommend an omega-3 supplement.
Add a high-quality omega-3 supplement.
Adding an omega-3 supplement to your stack can help reduce inflammation, improve blood sugar regulation, protect your heart, and support brain health.
I strongly recommend fish oil, as it contains EPA and DHA—the most bioavailable omega-3s. Algae-based omega-3 supplements contain primarily ALA, which is harder for your body to convert, and a small amount (100-300 mg)of DHA
For optimal omega-3 absorption, Parsley’s Mega Omega 3 has 860 mg of EPA and 580 mg of DHA per serving. I also like the Metagenics OmegaGenics supplement which has 1,000mg of combined EPA and DHA.
Become a member at Parsley Health to get a personalized plan for supplementation and lab testing. Use my code RBMDCREW for $150 off your membership.
As always, this newsletter is for informational and educational purposes only and is not intended as medical advice. Always consult your healthcare provider before making any health decisions or changes to your treatment plan.