The One Supplement I'll Never Stop Taking
By
Dr. Scott Olson, ND
Posted March 30, 2025
Omega-3s are one of the few supplements I’ve continued to take ever since I graduated from medical school.
And now, exciting new research confirms what I’ve suspected all along…
This remarkable fatty acid doesn’t only support heart and brain health—it could, quite literally, slow down the aging process itself.
Omega-3s are polyunsaturated fats your body needs but can’t produce on its own. This means you must get these “essential” fatty acids from your diet.
Omega-3s play crucial roles in your body, including:
- Supporting heart health by reducing inflammation and lowering triglycerides
- Contributing to brain function and development
- Maintaining the health of cell membranes
- Supporting eye health
They’ve even been linked to mental health benefits.
But now we have compelling evidence that omega-3s might be doing something even more fundamental—slowing down biological aging at the cellular level.
The findings come as part of a large, three-year randomized clinical trial. Called DO-HEALTH, the trial examined the effects of omega-3s, vitamin D, and exercise on healthy aging among 2,157 participants 70 and over.
After analyzing blood samples, researchers found that those taking omega-3s—regardless of gender, age, or body mass index—saw slowed-down biological aging by up to four months.
Even more impressive, the combination of omega-3, vitamin D, and strength training proved even more effective at turning back the biological clock.
This is precisely why I’ve never stopped taking my omega-3 supplements, even as other health fads have come and gone. The evidence for their benefits keeps growing stronger.
While taking a fish oil supplement is the most reliable way to ensure you’re getting enough omega-3s, you can also boost your levels by eating more of the following foods:
- Fatty fish: Salmon, mackerel, sardines, and herring are all excellent sources of EPA and DHA, the most beneficial forms of omega-3s.
- Walnuts: A handful provides a good dose of plant-based omega-3s (ALA).
- Flaxseeds: These tiny seeds pack a powerful omega-3 punch. Try ground flaxseed for better absorption.
- Chia seeds: Another excellent plant source that can be easily added to smoothies, yogurt, or oatmeal.
- Fortified foods: Some eggs, yogurt, milk, and juices are fortified with omega-3s.
- Algae: Particularly important for vegetarians and vegans as a direct source of DHA.
When choosing an omega-3 supplement, look for one that contains both EPA and DHA, has been tested for purity (especially for heavy metals like mercury), and ideally has been third-party certified.
The recommended dosage varies, but I typically suggest at least 1000 mg of fish oil daily for general health, with higher doses sometimes recommended for specific conditions.
As always, it’s best to consult with your healthcare provider before starting any new supplement, especially if you’re on blood-thinning medications or have bleeding disorders.
P.S. This diet trick could protect your brain for LIFE.
Source:
A., H., Gängler, S., Wieczorek, M., Belsky, D. W., Ryan, J., Kressig, R. W., et al., (2025). Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological aging in older adults from the DO-HEALTH trial. Nature Aging, 5(3), 376-385.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
A New Reason to Ditch Processed Junk
If you’ve ever walked the inside aisles of your local grocery store and thought, “This is all just junk,” your instincts were spot on. A new study published in the journal Thorax just added another red flag to the list of dangers linked to ultra-processed food—a 41 percent higher risk of lung cancer. That’s right....
When Being Winded on Stairs Is Serious (And When It Isn’t)
I had an athlete visit me recently because he experienced shortness of breath while climbing stairs. He is in great shape, so he was worried about what it might mean. “Doc,” he said, “I run five miles three times a week. Why am I huffing and puffing after two flights of stairs?” His concern is...
Study EXPOSES Hidden Danger Lurking in Your Car
We think of our homes and cars as safe havens. But according to a startling new study, they may be flooding your lungs with microscopic plastic particles—every single day. Researchers in France recently found that adults inhale an average of 68,000 microplastic particles daily from indoor air alone. To put that in perspective, that’s about...
Mailbag: Is Modern Food Making You Snore?
“What can cause snoring, and is there a way to correct this issue?” —Seeking Silence Hi Seeking, Snoring happens when the soft tissues in your throat relax and vibrate as air passes through during sleep. While several factors can cause snoring—from sleep position to nasal congestion—I want to share one trigger that might surprise you....
Simple Food Swap SLASHES Dementia Risk 28%
Let’s be honest… who would jump at the chance to cut their dementia risk by 28 percent. And no, you don’t need to run marathons, survive on broccoli, or learn to play the zither (whatever that is) to make it happen. All it takes is one easy swap—something that’s probably already in your refrigerator. Researchers...
This SMART Floss Exposes Hidden Health Danger
Scientists have created dental floss that doesn’t just clean between your teeth—it also tracks your stress while you’re flossing. Now, I know what you’re thinking… “Great—now even flossing is going to stress me out by telling me how stressed I am.” But this fascinating new tool from Tufts University could be a game-changer for understanding...
Is This "Safe" Sweetener Damaging Your Brain?
The headlines are alarming… “Popular Sugar Substitute Linked to Brain Cell Damage” and “Erythritol Could Damage Critical Brain Barrier” are just two of the dozens I’ve spotted recently. But before you toss every sugar-free product in your pantry, let’s take a closer look at what this study actually shows—and what it doesn’t. The latest research...
This Summer Threat Could SPIKE Your Blood Sugar
Picture this… It’s another scorching hot summer day. You crank up the air conditioning while watching the weather forecast, which predicts yet another “record-breaking” heat wave. It’s starting to feel like just another miserably uncomfortable summer. But what you might not realize is that—if you have diabetes—those rising temps could do far more damage to...
Move Over Yogurt—5 Foods That Pack MORE Probiotics
Let’s talk about your gut. The microbiome is the collection of trillions of bacteria and other tiny organisms that live in and on your body—especially in your gut—and help keep you healthy. I’ve written often about how vital it is to maintain a healthy microbiome. And you might have dutifully added yogurt to your shopping...
Is Your Heart Older Than YOU?
Maybe you feel young for your age. Good energy, decent sleep, eating your veggies. But what if I told you your heart might be a decade older than the rest of you? That’s exactly what researchers at Northwestern University found in a new study published in JAMA Cardiology. The average American woman’s heart is about...