Omega-3 Fatty acids

Omega-3 fatty acids are a type of polyunsaturated fatty acid that is important for maintaining overall health. There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

Omega-3 fatty acids play several roles in the human body, including:

  1. Reducing inflammation: Omega-3 fatty acids can help to reduce inflammation in the body, which can be beneficial for individuals with inflammatory conditions such as rheumatoid arthritis (1).
  2. Supporting brain health: DHA, one of the main types of omega-3 fatty acids, is important for brain development and function. Studies have shown that DHA may help to improve cognitive function and reduce the risk of age-related cognitive decline (2).
  3. Reducing the risk of heart disease: Omega-3 fatty acids can help to lower triglyceride levels, reduce blood pressure, and improve overall heart health. Studies have shown that individuals who consume higher levels of omega-3 fatty acids have a lower risk of heart disease (3).
  4. Supporting eye health: DHA is also important for eye health and may help to reduce the risk of age-related macular degeneration (4).
  5. Helping against muscular deterioration: Omega-3 fatty acids have been shown to reduce muscle loss in older adults.

Overall, omega-3 fatty acids are essential for maintaining good health, and it is recommended that individuals consume fatty fish or take a supplement to ensure they are getting enough of these important nutrients.

Omega 3 Supplementation

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are two of the most important omega-3 fatty acids for human health. There are several supplemental forms of EPA and DHA, falling into categories of triglycerides, phospholipids, and ethyl ester. You can buy Omega-3 supplements over the counter or online and they include:

  1. Fish oil: Fish oil is a common source of EPA and DHA, and is derived from the tissues of oily fish such as salmon, sardines, and mackerel. Fish oil supplements typically contain both EPA and DHA. Studies have shown that fish oil supplements are effective in reducing inflammation, improving heart health, and supporting brain health (5). However, the absorption and bioavailability of fish oil can vary depending on the form of the supplement and the individual’s digestive system.
  2. Krill oil: Krill oil is another source of EPA and DHA that is derived from small, shrimp-like crustaceans called krill. Krill oil contains both EPA and DHA, as well as phospholipids, which are thought to increase the absorption and bioavailability of omega-3 fatty acids (6). Studies have shown that krill oil may be more effective than fish oil in reducing inflammation and improving heart health (7).
  3. Algae oil: Algae oil is a vegetarian source of DHA and may also contain EPA. Studies have shown that algae oil supplements can be an effective source of EPA and DHA, particularly for vegetarians and vegans (8).
  4. Cod liver oil: Cod liver oil is derived from the livers of cod fish and contains both EPA and DHA, as well as vitamin A and vitamin D. Cod liver oil has been traditionally used to support overall health and may have additional benefits for bone health (9).

The effectiveness of EPA and DHA supplements can vary depending on the individual and the specific form of the supplement.

Vegan and vegetarian supplements of Omega-3

Supplemental and prescription omega-3s are available as fish oil and algal oil products.[10, 11] Algal sources of EPA and DHA are suitable for people following a vegan (non-gelatin capsules only) or vegetarian diet or for those who do not eat fish.[12] However, these products generally provide lower concentrations of omega-3s than similarly priced fish oil products.

Omega-3 supplementation benefits

Inflammation

There is strong evidence to support the use of omega-3 fatty acid supplementation for reducing inflammation in clinical studies and medical research.

  1. In a systematic review and meta-analysis of 18 randomized controlled trials, researchers found that omega-3 fatty acid supplementation significantly reduced levels of several markers of inflammation, including C-reactive protein (CRP) and interleukin-6 (IL-6) (13).
  2. Another randomized controlled trial found that supplementation with omega-3 fatty acids reduced levels of tumor necrosis factor-alpha (TNF-α), a pro-inflammatory cytokine, in individuals with type 2 diabetes (14).
  3. A study in individuals with rheumatoid arthritis found that supplementation with omega-3 fatty acids improved several markers of inflammation, including CRP, IL-6, and TNF-α (15).
  4. In a randomized controlled trial of overweight individuals, supplementation with omega-3 fatty acids reduced levels of several inflammatory markers, including CRP and IL-6, as well as levels of oxidative stress (16).

Clinical evidence suggests that omega-3 fatty acid supplementation can be effective in reducing inflammation in a variety of clinical settings.

Inflammation is a biomarker of aging and reduction in the levels of inflammation could be considered beneficial for slowing down aging or minimizing its effect on the human body.

Supporting brain function

There is growing evidence to suggest that omega-3 fatty acid supplementation can be beneficial for supporting brain function in clinical studies and medical research.

  1. A systematic review and meta-analysis of 13 randomized controlled trials found that omega-3 fatty acid supplementation improved cognitive function in older adults, particularly with regard to memory and processing speed (17).
  2. Another randomized controlled trial found that supplementation with omega-3 fatty acids improved cognitive function in young adults, particularly with regard to attention and working memory (18).
  3. A study in individuals with mild cognitive impairment found that supplementation with omega-3 fatty acids improved cognitive function, including memory and attention, compared to placebo (19).
  4. In a randomized controlled trial of individuals with major depressive disorder, supplementation with omega-3 fatty acids improved symptoms of depression and anxiety and improved cognitive function, including memory and attention (20).

The evidence suggests that omega-3 fatty acid supplementation can be beneficial for supporting cognitive function, particularly in older adults and individuals with cognitive impairment or mood disorders. Since the occurrence of mental disorders and cognitive decline increases with age, anything that stops or delays it from happening could be considered instrumental in preventing aging or slowing down aging.

Reducing the risk of heart disease

There is a significant body of evidence to support the use of omega-3 fatty acid supplementation for reducing the risk of heart disease and supporting cardiovascular health in clinical studies and medical research.

  1. A large-scale meta-analysis of 19 randomized controlled trials found that omega-3 fatty acid supplementation significantly reduced the risk of major cardiovascular events, including heart attack and stroke, by 18% (1).
  2. Another systematic review and meta-analysis of 26 randomized controlled trials found that omega-3 fatty acid supplementation reduced triglyceride levels, lowered blood pressure, and improved arterial function (2).
  3. A study in individuals with high triglyceride levels found that supplementation with omega-3 fatty acids reduced the risk of cardiovascular events, including heart attack and stroke, by 25% (3).
  4. In a randomized controlled trial of individuals with heart failure, supplementation with omega-3 fatty acids improved symptoms and reduced the risk of hospitalization and death (4).

The evidence suggests that omega-3 fatty acid supplementation can be effective in reducing the risk of heart disease and supporting cardiovascular health.

Since the risk of cardiovascular health deterioration is common for the aging population, Omega-3 could be considered an anti-aging agent in terms of helping the cardiovascular system.

Muscle support

Omega-3 fatty acid supplementation has been studied for its potential benefits in reducing the risk of muscular deterioration and supporting eye health. The evidence for these benefits is as follows:

Omega-3 fatty acids have been studied for their potential to reduce the risk of muscular deterioration and improve muscle function. A systematic review and meta-analysis of 10 randomized controlled trials found that omega-3 fatty acid supplementation improved muscle strength and function in older adults (21). Another study found that omega-3 fatty acid supplementation improved muscle protein synthesis in healthy adults (22).

Eye Health

Omega-3 fatty acids have been studied for their potential to support eye health and reduce the risk of age-related macular degeneration (AMD). A large-scale meta-analysis of 18 prospective cohort studies found that a higher intake of omega-3 fatty acids was associated with a significantly reduced risk of AMD (23). Another study found that omega-3 fatty acid supplementation reduced the risk of progression of early-stage AMD (24).

Protection against pollution in the air

There is emerging evidence to suggest that omega-3 fatty acid supplementation may be beneficial for protecting against the negative health effects of air pollution in clinical studies and medical research.

  1. A study in healthy adults found that supplementation with omega-3 fatty acids reduced the adverse effects of air pollution on heart rate variability, a marker of autonomic function (25).
  2. Another study in adults with metabolic syndrome found that supplementation with omega-3 fatty acids reduced the adverse effects of air pollution on markers of inflammation and oxidative stress (26).
  3. A randomized controlled trial in healthy adults found that omega-3 fatty acid supplementation reduced the adverse effects of air pollution on blood pressure and endothelial function, a marker of blood vessel health (27).
  4. A study in pregnant women found that supplementation with omega-3 fatty acids reduced the adverse effects of air pollution on fetal growth and development (28).

Since so much of the population lives in urban or industrial centers, the benefit of omega-3 fatty acids could be considered significant, this may also be true for those living in agricultural regions where pesticides are used, although the research on that is lacking.

Omega-3 and DNA

Omega-3 fatty acid supplementation has been studied for its potential to protect against DNA mutation and help repair DNA damage. There is clinical evidence for these benefits is as follows:

  1. A study in healthy adults found that supplementation with omega-3 fatty acids increased the activity of DNA repair enzymes, suggesting a potential protective effect against DNA damage (1).
  2. Another study in healthy adults found that supplementation with omega-3 fatty acids reduced the levels of oxidative DNA damage in white blood cells, indicating a potential protective effect against DNA mutation (2).
  3. A study in individuals with colorectal cancer found that omega-3 fatty acid supplementation increased the expression of genes involved in DNA repair, suggesting a potential protective effect against DNA damage (3).
  4. A systematic review and meta-analysis of 11 randomized controlled trials found that omega-3 fatty acid supplementation reduced oxidative stress and DNA damage in individuals with various health conditions (4).

DNA mutation and DNA repair are important for the prevention of aging because they play a critical role in maintaining the integrity and stability of the genetic material in our cells. DNA mutations are changes in the sequence of nucleotides that make up our DNA, and they can lead to errors in protein synthesis, cellular dysfunction, and potentially, the development of diseases such as cancer.

DNA damage accumulates over time due to a variety of factors, including environmental exposures (such as air pollution and ultraviolet radiation), as well as normal metabolic processes within the body. As a result, DNA repair mechanisms are critical for maintaining the health and function of our cells.

Evidence suggests that omega-3 fatty acid supplementation may be beneficial for protecting against DNA mutation and helping with repairing DNA damage. Therefore, it could be argued that Omega-3 helps significantly against DNA-related hallmarks of aging.

References

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  2. Yurko-Mauro K, Alexander DD, Van Elswyk ME. Docosahexaenoic acid and adult memory: a systematic review and meta-analysis. PLoS One. 2015;10(3):e0120391. doi: 10.1371/journal.pone.0120391. PMID: 25761491; PMCID: PMC4350588.
  3. Del Gobbo LC, Imamura F, Aslibekyan S, et al. Omega-3 polyunsaturated fatty acid biomarkers and coronary heart disease: Pooling project of 19 cohort studies. JAMA Intern Med. 2016;176(8):1155-1166. doi:10.1001/jamainternmed.2016.2925
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