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The High Performance Journal - October 23rd, 2024

Something you may not know about me is that I had children late in life.

While all my friends were having kids in their 20s and 30s, I waited until I was 40.

I have zero regrets about this, as I believe everyone has their timing when it comes to the important things in life.

But this does mean I am putting more focus on the long term and getting as much as I can out of the years I have on this planet.

A big part of that focus is on ​extending my lifespan​.

Aside from exercise, diet, and sleep, is there something we could do to improve our chances of living longer?

Yes, there is, and they're called...

Omega 3's: The Supplement Proven To Increase Lifespan

Table of Contents

1. What are Omega 3's?
2. How much Omega 3s do we need to take?
3. How Omega 3's extend lifespan
4. Foods with the highest level of Omega 3's
5. The best way to supplement Omega 3's
6. Three ways to get healthy omega-3 levels in your body

What Are Omega 3's?

Omega-3s are the fatty acids your body needs but can't make on its own, so we need to get them through food or supplements.

There are three main types: EPA and DHA, which you get from fatty fish (the ones that do all the heavy lifting for your heart and brain).

The last type is ALA, which is plant-based but not as powerful unless your body converts it—and spoiler alert: It’s not great at that.

Think of Omega-3s as "good" fats like premium oil for your body's engine—keep 'em coming, and you'll run a lot better for a lot longer.

So, let’s cut the BS and dive into why these bad boys are the real deal for longevity.

1. Reduction Of All-Cause Mortality

Omega-3s have been found to extend lifespan, literally. Full stop.

• Anti-inflammatory properties: Chronic low-grade inflammation is linked to many age-related diseases, such as cancer, arthritis, Alzheimer’s disease, and metabolic disorders. Omega-3s suppress inflammation, reducing the risk of these conditions.
• Reduction in oxidative stress: Omega-3s help protect cells from oxidative damage by enhancing antioxidant capacity in the body, which can slow down aging at the cellular level.

The reason omega-3s are associated with reduced all-cause mortality is because they influence multiple systems in the body.

2. Cardiovascular Health

Cardiovascular disease is the leading cause of death globally, which makes Omega-3's perfect for protecting the heart. EPA and DHA are vital in maintaining a healthy cardiovascular system.

• Reduces inflammation: Omega-3s have potent anti-inflammatory properties, which reduce chronic inflammation—a major contributor to cardiovascular diseases, including atherosclerosis, heart attacks, and strokes.
• Improves lipid profiles: They lower triglyceride levels and improve the ratio of HDL (good cholesterol) to LDL (bad cholesterol), reducing the risk of heart disease.
• Regulates blood pressure: Omega-3s help to reduce blood pressure, a critical factor in preventing strokes and heart disease. Prevents arrhythmias: Omega-3s stabilize heart rhythms, reducing the risk of sudden cardiac death.
  
  

3. Brain Health And Cognitive Function

• Improves neuroplasticity: DHA enhances neuroplasticity, the brain's ability to adapt and form new connections. This helps maintain cognitive function as we age, preventing age-related cognitive decline and diseases like Alzheimer’s.
• BDNF production: Omega-3s increase brain-derived neurotrophic factor (BDNF), which supports the growth of new neurons and protects existing ones. This neuroprotective effect contributes to brain health and resilience.
• Improved mood: Omega-3s are linked to improved mood and mental health. Regular consumption can reduce the risk of depression, anxiety, and other mental health disorders, which have indirect but significant effects on lifespan.
  
  

4. Joint And Bone Health

Omega-3s are highly underrated for keeping your joints and bones healthy.

• Protects your cartilage: Omega-3s help by slowing the degradation of cartilage. Some studies suggest they can even help rebuild or repair joint tissue by reducing the enzymes that break down cartilage.
• Improves bone density and strength: Omega-3s reduce inflammation, promote bone formation, and reduce the activity of cells that break down bone. This can help prevent osteoporosis and improve bone density, particularly in older adults.
• Lubricates your joints: Omega-3s help improve the quality of the synovial fluid, which lubricates the joints. Better fluid means smoother movement and less joint friction, which leads to less pain and discomfort during movement.

5. Anti-Aging At The Cellular Level

Source: ​https://pubmed.ncbi.nlm.nih.gov/33875799/​ 

It's still early, but studies are starting to show that omega-3s can help slow down the biological aging process. This could result from all the previously listed benefits, which all support healthy aging.

• Telomere protection: Telomeres are the protective caps on the ends of chromosomes that shorten as we age. Shortened telomeres are associated with aging and disease. Some studies suggest that omega-3s can help slow the rate of telomere shortening, thereby delaying cellular aging.
• Membrane fluidity: Omega-3s help maintain the fluidity of cell membranes, which is vital for cell communication, nutrient transport, and waste removal. This contributes to overall cellular health and longevity.
  
  

How Much Omega-3s Do You Need To Take?

Studies suggest consuming about 1,000 mg of DHA+EPA daily to achieve and maintain healthy omega-3 blood levels associated with longevity benefits.

This amounts to 2 servings of fatty fish a week, optimizing daily food intake for omega-3s or supplementing with fish oil.

Foods With The Highest Amounts Of Omega 3's

1. Fatty Fish (Top Source of EPA & DHA): Salmon, Sardines, Mackerel, Anchovies, Herring, Tuna (especially albacore)
2. Seafood: Oysters, Shrimp, Mussels
3. Plant-Based Sources (High in ALA): Flaxseeds, (ground or oil), Chia seeds, Walnuts, Hemp seeds
4. Algal Oil (For Vegans/Vegetarians): Algae-based omega-3 supplements (contains DHA)
5. Fortified Foods: Omega-3 enriched eggs, Fortified milk, yogurt, or juices
   
   

Can You Supplement With Omega 3's?

Yes, but it depends. It's preferable to get your Omega 3 intake through foods, supplements are effective for increasing omega-3 intake, but their effectiveness varies depending on a few factors:

Dosage And Formulation

The effectiveness of omega-3 supplements depends significantly on the dosage and type of omega-3 fatty acids used:

• Higher doses generally show more pronounced effects, particularly for cardiovascular outcomes.
• EPA-only formulations appear more effective than combined EPA+DHA supplements for certain cardiovascular benefits.

Form Of Supplementation

The form of omega-3 supplementation matters:

• Fish oil supplements are common and effective, but purified EPA formulations have shown particularly strong results in clinical trials.
• Prescription-grade omega-3 medications may be more reliable in purity and dosage than over-the-counter supplements.

That said, I take Krill Oil from Natural Stacks as a supplement for my Omega-3s. I know the founder and have been to his warehouse and have seen the quality he puts into his products firsthand.

If you're not a fan of using Krill oil, I suggest opting for Cod Liver oil instead.

Either way, you can get your Omega 3's in supplement form or through food. Your choice.

Omega 3s Are The Swiss Army Knife Of Supplements

They keep your heart pumping like a machine, reduce inflammation (which, let's be real, is the root of most modern problems), keep your joints and bones healthy, and even boost your brain so you’re not drooling on yourself by the time you hit old age.

It's the multi-tool you never knew your cells needed—fighting aging, disease, and brain fog all in one shot.

Simple, but ridiculously effective.

Let's aim to get more in our diet to improve the quality and quantity of years we have left on this Earth.

Onwards and upwards 🚀

- Dan

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References:

1. Kim J, Hoang T, Kim JM, Bu SY, Choi JH, Park E, Lee SM, Park E, Min JY, Lee IS, Youn SY, Yeon JY. All-Cause Mortality and Cardiovascular Death between Statins and Omega-3 Supplementation: A Meta-Analysis and Network Meta-Analysis from 55 Randomized Controlled Trials. Nutrients. 2020 Oct 20;12(10):3203. doi: 10.3390/nu12103203. PMID: 33092130; PMCID: PMC7590109. 
2. Dariush Mozaffarian, Jason H.Y. Wu,Omega-3 Fatty Acids and Cardiovascular Disease: Effects on Risk Factors, Molecular Pathways, and Clinical Events,Journal of the American College of Cardiology,Volume 58, Issue 20,2011,Pages 2047-2067,ISSN 0735-1097,https://doi.org/10.1016/j.jacc.2011.06.063
3. Tan ZS, Harris WS, Beiser AS, Au R, Himali JJ, Debette S, Pikula A, Decarli C, Wolf PA, Vasan RS, Robins SJ, Seshadri S. Red blood cell ω-3 fatty acid levels and markers of accelerated brain aging. Neurology. 2012 Feb 28;78(9):658-64. doi: 10.1212/WNL.0b013e318249f6a9. PMID: 22371413; PMCID: PMC3286229.
4. Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain. 2007 May;129(1-2):210-23. doi: 10.1016/j.pain.2007.01.020. Epub 2007 Mar 1. PMID: 17335973. 
5. Madison AA, Belury MA, Andridge R, Renna ME, Rosie Shrout M, Malarkey WB, Lin J, Epel ES, Kiecolt-Glaser JK. Omega-3 supplementation and stress reactivity of cellular aging biomarkers: an ancillary substudy of a randomized, controlled trial in midlife adults. Mol Psychiatry. 2021 Jul;26(7):3034-3042. doi: 10.1038/s41380-021-01077-2. Epub 2021 Apr 20. PMID: 33875799; PMCID: PMC8510994.