---
title: Support Foundational Health with Omega-3 Fatty Acids
description: EPA and DHA may help counter age-related inflammation while supporting cognitive, muscle, gastrointestinal, and cardiovascular health in aging adults.
image: https://www.casi.org/hubfs/casi/featured/adobestock_526810249.jpeg
---

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# Support Foundational Health with Omega-3 Fatty Acids

DM Danielle C. Male, MS, CNS, LDN Mar 02, 2023

![Support Foundational Health with Omega-3 Fatty Acids](https://www.casi.org/hs-fs/hubfs/casi/featured/adobestock_526810249.jpeg?width=960)

“[Inflammaging](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941937/)” is a term coined to describe how chronic low-grade inflammation may contribute to cellular dysfunction during the natural aging process. Growing research demonstrates the [anti-](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941937/)[inflammatory](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941937/) and [antioxidant properties](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998232/) of the long-chain omega-3 polyunsaturated fatty acids [eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998232/) in potentially attenuating “inflammaging” and promoting foundational health.

EPA and DHA are [essential,](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941937/) meaning they must be obtained through diet or supplementation. It is generally accepted that an intake of at least [250 mg per day of EPA/DHA](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551800/) is important for optimal nutrition. To achieve this through diet alone, for instance, an individual must consume [fatty fish](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941937/) (a rich source of EPA/DHA) several times per week. [According to a global survey](https://pubmed.ncbi.nlm.nih.gov/27216485/), EPA/DHA blood levels are in the low range for most of the world’s population. Moreover, [aging is associated with decreased EPA/DHA levels](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998232/) based on reduced absorption, altered omega-3 metabolism, and lower capacity to cross the blood-brain barrier.

Adequate omega-3 intake may help support cognitive health. In fact, [DHA is the most abundant omega-](https://pubmed.ncbi.nlm.nih.gov/29305120/)[3 fatty acid in the brain.](https://pubmed.ncbi.nlm.nih.gov/29305120/) Although there are mixed results, clinical studies suggest that poor omega-3 status is associated with an [increased risk of cognitive decline](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998232/) and potentially [neurological disorders](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998232/). A [meta-analysis of randomized controlled trials](https://pubmed.ncbi.nlm.nih.gov/26025463/) confirmed this, concluding that elderly persons consuming omega 3s displayed decreased cognitive decline. [Human trials](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998232/) reveal a positive correlation between omega-3 intake and verbal performance and learning ability in elderly populations with a high risk of early cognitive decline.

[Yurko-Mauro and colleagues](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4364972/) determined that adults consuming more than 1 g per day of DHA/EPA had improved episodic memory, regardless of cognitive status at baseline. In [285 patients with coronary](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8243604/) [artery disease](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8243604/), which is associated with developing dementia, those taking 3.36 g per day of EPA/DHA for 30 months had significantly enhanced cognitive function compared to a placebo. Omega 3s may also support [normal stress responses](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8510994/), but further research is needed.

Interest is growing in the clinical benefit of omega 3s in promoting [physical ability](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551800/) and improving the [quality of life in older individuals.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551800/) Omega 3s may support [healthy muscle mass and strength](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551800/) and [promote muscle protein synthesis](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551800/), as muscle wasting may be associated with pro-inflammation. Human studies reveal that older women receiving EPA and DHA supplementation had [increased walking speed](https://pubmed.ncbi.nlm.nih.gov/23299384/), [lean body mass, increased resting metabolic rate, and fat oxidation](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4682991/). Compared to a control group, [29](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4480667/) [older men and women](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4480667/) supplementing with 1,500 mg per day of DHA and 1,860 mg per day of EPA for 6 months had increased thigh muscle volume, handgrip strength, one-repetition muscle strength, and average isokinetic power.

Promising research is continually revealing the foundational health benefits of omega-3 fatty acids. For example, omega 3s may also help attenuate “inflammaging” by promoting a [healthy gastrointestinal](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998232/) [microbial environment](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998232/) and [cardiovascular health](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8413259/), as seen in human clinical studies. Omega-3 supplementation may support foundational health through its positive effects on cognitive, muscle, gastrointestinal, and cardiovascular health.

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DM

### Danielle C. Male, MS, CNS, LDN

Clinical Application

## Clinical Considerations in Practice

 In clinical practice, practitioners considering the topics discussed above may also weigh nutrient form, delivery and formulation, alongside individual patient variability.

### Practitioner Formulation Example

![OmegAvail™ Hi-Po](https://cdn.sanity.io/images/lemtscrs/production-www/19ff92cf074802af92a3bf9763bb5fb83666a2ea-2000x2000.png?w=128&h=128&fit=max&auto=format)

OmegAvail™ Hi-Po

1,600 mg of omega-3s per serving · Softgels

[Explore Formulations →](https://www.designsforhealth.com/products/omegavail-hi-po)

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