According to the National Institutes of Health, adequate daily intakes for omega-3 fatty acids are 1.6 g for men and 1.1 g for women over age 51. Are you getting your daily intake of omega-3s? If not, it could compromise your health as a senior.

Read on to discover why you should add omega-3 supplements for the elderly to your list of senior health solutions. After recognizing the top omega-3 benefits for seniors, you can make an informed choice with elderly health improvement in mind!

Omega-3 Benefits for Seniors

Omega-3 fatty acids are a group of three fats:

ALA (alpha-linolenic acid)
DHA (docosahexaenoic acid)
EPA (eicosapentaenoic acid)

These fatty acids play important roles in bodily functions. Your body can’t produce them on its own, though. Instead, you need to eat a balanced diet.

ALA is primarily found in plants. DHA and EPA occur in animal foods. Common food sources include chia seeds, walnuts, and fatty fish like salmon.

Unfortunately, many people don’t eat enough of these foods. You can take omega-3 supplements for the elderly instead.

ALA is the most common of the three. Your body uses it for energy. It’s also converted into the active forms of omega-3, DHA and EPA.

However, only a small percentage is converted into these active forms. Part of EPA can be converted into DHA. DHA is the most important fatty acid found in the body.

It’s a key structural component of the retina of your eyes, brain, and other body parts. DHA is found in eggs, dairy from grass-fed animals, and meat. As a result, many vegetarians and vegans lack enough DHA.

Here are a few omega-3 benefits for seniors.

Cardiovascular Health

Omega-3 fatty acids could reduce your risk of cardiovascular disease. It could help lower triglycerides (fats in your blood) and cholesterol. Omegas could also:

Raise HDL (good) cholesterol levels
Keep blood platelets from clumping (preventing blood clots)
Reduce inflammation

Several studies indicate that people who consumed fatty fish multiple times a week had almost half the risk of death from coronary heart disease than those who didn’t consume fish. People who ate fish had almost one-third the risk of death from a heart attack compared to others.

People who consumed α-linoleic acid (ALA) capsules daily had a 15% reduction in death, heart attack, and stroke incidence. They also had a 20% reduction in death from any health-related cause.

Brain Health

Patients with psychiatric disorders sometimes have low omega-3 levels. Taking omega-3 supplements may improve symptoms for patients with bipolar disorder and schizophrenia.

It may also help seniors experiencing age-related mental decline and Alzheimer’s disease. However, more research is needed.

Joint Health and Inflammation

Inflammation is the body’s response to damage and infections. Excessive inflammation over time can contribute to heart disease, cancer, and other chronic illnesses.

Omega-3 fatty acids could reduce the production of substances linked to inflammation. Lower inflammation could reduce your risk of serious health issues.

Omega-3s can help improve your joint health by:

Reducing inflammation
Protecting cartilage
Reducing stiffness

Choose healthy aging with omega-3 fatty acids. It could reduce your rheumatoid arthritis, osteoporosis, and lupus symptoms.

Eye Health

Remember, DHA is a major structural component of your retinas. Without enough DHA, you could develop vision problems.

Getting enough omega-3 fatty acids could reduce your risk of macular degeneration. This is one of the leading causes of blindness and permanent eye damage worldwide.

Depression and Anxiety

Depression is one of the most common mental disorders worldwide. Symptoms include loss of interest in life, lethargy, and sadness. Anxiety is characterized by restlessness, panic, and fear.

Consuming more omega-3 fatty acids could reduce your risk of anxiety and depression. It could help improve symptoms.

Metabolic Syndrome

Metabolic syndrome is a collection of conditions, including:

High blood pressure
Obesity
High blood sugar
Low HDL (good) cholesterol
High triglycerides

Metabolic syndrome could increase your risk of heart disease, diabetes, and other illnesses. If you’re concerned about these conditions, consider adding omega-3 fatty acids for elderly health improvement to your routine.

Autoimmunity

If you have an autoimmune disease, your system will mistake healthy cells for foreign cells. Omega-3 fatty acids could treat and prevent:

Lupus
Ulcerative colitis
Crohn’s disease
Psoriasis
Rheumatoid arthritis

However, we need more research to understand how omega-3s can benefit autoimmune diseases.

Sleep

Getting enough sleep is essential for optimal health. Otherwise, sleep deprivation can increase your risk of depression, diabetes, and obesity.

Taking omega-3 fatty acid supplements could improve your length and quality of sleep.

Skin Health

DHA is responsible for the health of cell membranes, making it an essential part of your skin’s structure. EPA benefits your skin health by:

Reducing the risk of acne
Protecting your skin from premature aging
Preventing hyperkeratinization of hair follicles
Promoting skin hydration
Protecting your skin from sun damage

Senior Living Wellness Tips for Omega-3s

Not sure how to experience the above omega-3 benefits for seniors? Use these senior living wellness tips to add omega-3s to your routine.

Diet

The American Heart Association recommends eating two servings of fish each week. Fatty fish that are rich in omega-3 fatty acids include:

Herring
Salmon
Mackerel
Anchovies
Sardines
Bluefin tuna
Mussels
Oysters

Explore your senior living community’s dining program to start adding omega-3 fatty acid-rich foods to your diet. You can also find fatty acids in flaxseed, edamame, chia seeds, and walnuts.

Try to eat 1-1.5 grams of omega-3 fatty acids daily as part of a healthy diet. You can get this from a 3-ounce filet of salmon.

Elderly Health Improvement Tips

If you don’t get enough omega-3s from your diet, consider taking omega-3 supplements for seniors. Combine them with lifestyle changes, including:

Weight loss
Regular exercise
Getting enough sleep
Avoiding refined carbs and processed sugars

Consult a medical professional before adding new supplements to your diet. If you have hypothyroidism or type-2 diabetes, omegas may cause triglyceride levels to increase.

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