Omega-3s (DHA/EPA) & SPMs
DHA and EPA are the building blocks for pro-resolving mediators that actively switch off inflammation.
Summary
Debbie's core point is that ending inflammation is an active process that needs DHA and EPA to make specialized pro-resolving mediators (SPMs), which decline with age. In a large post hoc analysis of older adults, 1 g/day omega-3 slowed several epigenetic aging clocks, and higher-dose DHA trials raised SPMs and helped rheumatoid arthritis and mild Alzheimer's. Many fish oil trials for specific diseases are underwhelming, though. She attributes this to low doses, oxidized products, or starting too late, and notes a small AFib signal. She takes fish or krill oil whenever she isn't eating fish regularly.
Takes DHA/EPA (fish or krill oil) whenever she isn't regularly eating fish; brand-specific based on testing, bought in stores.From My Current Supplement Stack for Longevity
The evidence
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Human trial
In a post hoc analysis of a 3-year trial in 777 older Swiss adults, 1 g/day omega-3 slowed biological aging on three of four epigenetic clocks, while vitamin D or exercise alone did not.
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Human trial
In a double-blind crossover trial in rheumatoid arthritis, 2.1 g/day algal DHA for 10 weeks reduced swollen joints and ultrasound scores and raised maresins and resolvins.
Read the study Discussed in Stopping Inflammaging: SPMs to the Rescue -
Human trial
In people with mild Alzheimer's, 1.7 g DHA + 0.6 g EPA daily prevented the cognitive decline and SPM drop seen in the placebo group, but did not reverse the disease.
Read the study Discussed in Stopping Inflammaging: SPMs to the Rescue -
Human trial
In the 4-year VITAL randomized trial, 1 g/day marine omega-3 had no effect on telomere length (vitamin D3 did slow telomere shortening).
Read the study Discussed in Research Roundup: Telomeres and Vitamin D3 -
Human obs.
In a UK study of nearly 500,000 people, fish oil users were about 1% more likely to have atrial fibrillation (only among those without cardiovascular disease), while eating oily fish showed no increase.
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Animal
Aged animals made inflammatory eicosanoids at youthful levels but lacked pro-resolving mediators in muscle, and resolvin D1 injections partly reversed the muscle inflammation.
Read the study Discussed in Stopping Inflammaging: SPMs to the Rescue
Doses used in studies
Amounts reported in the research, not dosing recommendations.
| Dose | Context |
|---|---|
| 1 g/day omega-3 | 777 older Swiss adults over 3 years; slowed epigenetic aging |
| 1 g/day marine omega-3 | VITAL trial, 4 years; no effect on telomere length |
| 1.7 g DHA + 0.6 g EPA/day | People with mild Alzheimer's; maintained cognition and SPM levels |
| Over 2 g/day DHA | Alzheimer's trial showing significant changes in brain DHA/EPA |
| 2.1 g/day DHA (microalgae) for 10 weeks | Rheumatoid arthritis crossover trial |
| 3 g/day fish oil (1.1 g EPA, 0.8 g DHA) for 12 weeks | Obese vs normal-weight adults; adipose inflammation fell more in normal-weight participants |
| 1.8 g/day EPA+DHA | Overweight women; lower inflammatory markers and higher SPMs |
| About 4 g/day DHA/EPA | Amount studies suggest may be needed to raise SPMs in people with chronic disease |
Cautions
- Fish oil use was linked to a ~1% higher AFib risk in a large UK study, and a 4 g/day EPA/DHA trial saw 0.9% more new-onset AFib; if you're prone to AFib, ask your doctor.
- Oxidized or rancid fish oil won't promote health; in one analysis 68% of flavored omega-3 supplements were rancid vs 13% of unflavored.
- Some fish carry mercury (and microplastics); pick low-mercury fish.
- Aspirin boosts SPM formation but isn't for everyone because of bleeding risk.
- She avoids ordering fish oil online because heat or poor storage during shipping may degrade it.