Omega-3 Fatty Acids
Omega-3 and omega-6 are essential fatty acids the human body cannot generate; essential for normal cell and organ function
Why It Matters for Longevity
Omega-3 and omega-6 are essential fatty acids the human body cannot generate; essential for normal cell and organ function Structural component of cell membranes (phospholipids); precursors to anti-inflammatory eicosanoids. Omega-3 multivitamin supplements are recommended at least twice during the preparatory week before fasting-mimicking diet EPA and DHA support cell membrane function, reduce inflammation, and support cardiovascular and neurological health during fasting preparation. Deficiencies in omega-3 fatty acids have been implicated in brain aging and dementias Omega-3 fatty acids are essential components of neuronal cell membranes and have anti-inflammatory effects in the brain. VITAL trial (PMID 31567591): marine omega-3 supplementation (1 g/day) significantly reduced major cardiovascular events by 28% in adults without prior CVD over 5 years; heart attack risk reduced by 28% (PubMed) Omega-3 EPA/DHA intake is inversely associated with cognitive decline and Alzheimer's disease risk in multiple prospective cohort studies (PMID 28900017); DHA is the predominant fatty acid in neuronal membranes (PubMed)
How to Use It
Pairs well with fatty fish (salmon, anchovies, sardines), walnuts, flaxseeds. Use as a nutrient in your daily meals according to the Longevity Diet guidelines.
What to Pair It With
| Ingredient | Why | Tradition |
|---|---|---|
| fatty fish (salmon, anchovies, sardines) | See synergies | The Longevity Diet |
| walnuts | See synergies | The Longevity Diet |
| flaxseeds | See synergies | culinary tradition |
| chia seeds | See synergies | culinary tradition |
Synergies
- Anchovies (synergy): Anchovies are a primary dietary source of EPA/DHA; consuming whole fish provides omega-3s alongside vitamin D and calcium, amplifying bone and cardiovascular benefits - Sardines (synergy): Sardines and anchovies together fulfill the Longevity Diet's 2–3 weekly fish servings for optimal EPA/DHA intake with low mercury exposure - Vitamin D (synergy): Omega-3s and vitamin D cooperatively regulate inflammatory gene expression; co-deficiency in both amplifies cardiovascular and cognitive risk
Flavor Profile
Taste: neutral (as supplement), fishy (from fish oil), mild (from flaxseed oil). Aroma: oceanic (fish-derived), neutral to nutty (plant-derived ALA). Texture: oily, liquid at room temperature. Category: nutrient / functional fat.
The Science
- PubMed: VITAL trial (PMID 31567591): marine omega-3 supplementation (1 g/day) significantly reduced major cardiovascular events by 28% in adults without prior CVD over 5 years; heart attack risk reduced by 28% - PubMed: Omega-3 EPA/DHA intake is inversely associated with cognitive decline and Alzheimer's disease risk in multiple prospective cohort studies (PMID 28900017); DHA is the predominant fatty acid in neuronal membranes - Examine.com: Fish-derived EPA and DHA consistently reduce triglycerides by 15–30%, improve endothelial function, and modulate inflammatory cytokines (IL-6, TNF-α); supplementation with 1–3 g/day is well supported across hundreds of RCTs - Book claim (high confidence): Omega-3 and omega-6 are essential fatty acids the human body cannot generate; essential for normal cell and organ functi - Book claim (low confidence): Omega-3 multivitamin supplements are recommended at least twice during the preparatory week before fasting-mimicking die
Key Nutrients
| Nutrient | Per 100g | Notes |
|---|---|---|
| EPA (eicosapentaenoic acid) | varies by source; ~1.5–2 g per 100 g salmon | Marine EPA is highly bioavailable; triglyceride form (fish) slightly better absorbed than ethyl ester supplements |
| DHA (docosahexaenoic acid) | varies by source; ~1–1.5 g per 100 g salmon | Critical for neuronal membrane fluidity; preferentially incorporated into brain and retina; absorption enhanced by dietary fat |
| ALA (alpha-linolenic acid) | ~22 g per 100 g flaxseed; ~6.8 g per 100 g walnuts | Plant-based omega-3; conversion to EPA/DHA is inefficient (<10%); dietary fat context improves conversion marginally |