Omega-3 Fatty Acids (EPA/DHA)
Anti-inflammatory essential fats for heart, brain, and cellular aging
What It Is
Omega-3 fatty acids — particularly EPA and DHA — are among the most well-studied supplements for aging. They reduce systemic inflammation, support cardiovascular health, and have been linked to longer telomeres.
How It Works
EPA and DHA incorporate into cell membranes, modulating inflammatory signaling (reducing pro-inflammatory cytokines like IL-6 and TNF-alpha). They also influence gene expression via PPAR receptors and support mitochondrial membrane fluidity.
The Science
Association of marine omega-3 fatty acid levels with telomeric aging in patients with coronary heart disease
JAMA (2010) · PubMed
Higher omega-3 blood levels associated with slower telomere shortening over 5 years.
VITAL Research Group: Marine omega-3 fatty acids and prevention of cardiovascular disease and cancer
New England Journal of Medicine (2019) · PubMed
Large RCT (25,871 participants) showing reduced heart attack risk but no overall cardiovascular mortality benefit.
Dosage
Most studies use 1–4g combined EPA/DHA daily. The VITAL trial used 840mg (460mg EPA + 380mg DHA). Higher EPA doses (2g+) show stronger anti-inflammatory effects.
Safety
Very safe at recommended doses. May increase bleeding risk at very high doses (>3g/day) — relevant for those on blood thinners. Fish burps are common but harmless. Choose products tested for heavy metals.
Skeptic's Corner
The VITAL trial showed no reduction in major cardiovascular events in the general population, challenging earlier observational data. Benefits may be strongest in people with low baseline omega-3 intake or high inflammation. The telomere data is observational, not causal.
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