In all the conversations I have with friends, patients, and colleagues about longevity, one nutrient continually comes up: omega-3s.
Robin’s Short Version
- Mortality Risk Matches Smoking: Per the Framingham Heart Study, higher EPA and DHA levels in red blood cells predicted reduced all-cause mortality as strongly as not smoking.
- Cellular Aging Slows: Higher omega-3 levels link to longer telomeres and lower cortisol during stress, meaning supplementation may literally slow how fast your cells age.
- Deficiency Is the Norm: 80–90% of Americans are omega-3 deficient, making EPA and DHA supplementation one of the highest-impact longevity interventions most people aren’t taking.
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.
