🦀 Is this Omega-3 the undisputed unreplaceable nutrient?

Omega-3 are important because the body cannot make them from other molecules and so they can only be obtained through diet or supplementation.

The two important Omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

DHA is a major structural component of the brain (makes up 8% of brain weight!) and the retina of the eye and this is why it’s a non-negotiable nutrient:

1. It turns sunlight into electricity

DHA is the only fat that converts sunlight (technically photons) into electric current, essential for the function of the the brain and mitochondria.

2. It controls your internal clocks

DHA in the retina of the eye transmits information to the brain (in the form of electrical current) aligning the circadian rhythm to sunlight

3. It is magnetic

DHA is drawn to mitochondria-dense tissues like the brain, heart, and glands, increasing the cellular voltage for optimal function and health

4. It protects your brain

DHA reduces inflammation, supports neurogenesis, and boosts cognition by strengthening electrical signals in neurons

Seafood is the undisputed best source of DHA. The best sources are wild caught fish, like salmon, mackerel, oysters, sardines, shellfish, roe.

Supplements can also be useful, however they lack the nutrition density that whole foods provides.

🥊 Summary

DHA is an essential Omega-3 and a very important nutrient. If its concentration drops in the body, communication between vital organs drops and so do brain and eye function.

🧠 EPA: The brain’s unsung Omega-3 hero

The other Omega-3 - EPA - main function is to produce chemicals called eicosanoids, which help reduce inflammation.

Although essential for cellular health, research indicates that EPA plays a crucial role for the brain and mental health.

1. The strongest evidence showed that supplementation with omega-3s (with an average dose of 1422 mg/day of EPA) reduced symptoms of major depressive disorder.

Its benefits went beyond those of taking antidepressants alone.

The strongest effect was seen with omega-3 supplements that contained at least 50% EPA.

1. The beneficial effects on the brain also extend to less ‘shrinkage’ of grey matter and delayed cognitive decline, lowering risk of depression and dementia.

2. Lastly, omega-3 fatty acids may help protect against skin cancer thanks to decreased immunosuppression induced by sun exposure in skin cells exposed to UVR. Effective intakes were observed with 5 grams EPA-rich omega-3 fish oils (70% EPA, 10% DHA) .

🥊 Summary

While DHA often takes the spotlight, EPA deserves equal attention for its powerful role in supporting mental health, reducing inflammation, and even protecting against cognitive decline and skin cancer. 

👵 Can Omega-3 help delay biological ageing?

Some observational studies and small pilot trials suggest that vitamin D, omega-3 and exercise may slow biological aging.

New research looked at the effects of omega-3 fatty acids (1 g/day), vitamin D (2,000 IU/day), and structured exercise on biological aging in 777 older adults (average 70 years old) across five European countries over three years.

In this context, exercise was a structured home-based program designed to improve strength, balance, and flexibility for older adults.

1. Omega-3 supplementation alone slowed biological aging, as assessed by DNA methylation clocks (based on modifications that change over time and regulate how genes are expressed)

2. Combining omega-3, vitamin D and exercise led to greater reductions

3. The combined intervention reduced biological age by up to 3.8 months over three years, demonstrating a synergistic effect.

Although promising results, the research has plenty of limitations, such as:

• The participants were already relatively healthy, active, and well-fed, limiting the magnitude of observed improvements.

• DNA methylation clocks provide estimates of aging and do not reflect immediate physiological function.

• Other studies measuring functional aging (e.g., VO₂ max, muscle strength) often report larger reductions in biological age, as exercise directly impacts cardiovascular and metabolic function.

🥊 Summary

Despite the limitations, the findings offer a compelling glimpse into how synergist intakes of omega-3 , vitamin D, and structured exercise may work together to slow biological ageing.