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.
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