WE ASKED DOCTORS THE ONE SUPPLEMENT YOU SHOULD BE TAKING TO SUPPORT HEALTHY AGING—THEY ALL SAID THE SAME ONE
Doctors resoundingly recommend omega-3 fatty acids—here’s why.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPTKey Points
- Doctors recommend omega-3s as the top supplement to support healthy aging.
- Omega-3s support heart, brain and inflammatory health as you age.
- While omega-3s can help, overall lifestyle habits remain the foundation of healthy aging.
Healthy aging isn’t just about living longer—it’s about staying active, sharp and independent as you get older. While no supplement can replace the healthy lifestyle habits that matter most, such as eating a well-balanced diet and staying active, some may help fill common nutrient gaps and offer additional support as you age.
To find out which supplement doctors recommend most for aging well, we asked physicians to name the single supplement they’d prioritize. Their answer was unanimous: omega-3 fatty acids, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
“There is no magic pill (or supplement), but if I had to choose one with the best balance of evidence, safety and multisystem benefit, omega-3 fatty acids would be the clear winner,” says Sejal Desai, M.D.
Here’s why this supplement can support healthy aging and what doctors want you to know before taking it.
Why Omega-3s Support Healthy Aging
They Help Reduce Chronic Inflammation
One reason doctors consistently recommend omega-3s is their effect on chronic inflammation. While temporary inflammation is a normal part of the body’s immune response—such as healing a cut—low-grade inflammation that lingers over time can be harmful and contribute to premature aging.
Sometimes called “inflammaging,” this persistent inflammation can become more common with age, especially when lifestyle habits also play a role. Marked by higher levels of inflammatory compounds in the body, it's thought to be a major driver of age-related decline. Over time, it can quietly wear on tissues and organs throughout the body, affecting everything from blood vessels to brain cells.
“Omega-3s help reduce chronic, low-grade inflammation by producing anti-inflammatory signaling molecules,” says Alex Jabourian, D.O. A recent study found that omega-3 supplementation may help reduce several inflammatory markers, including C-reactive protein (CRP), interleukin-6 (IL-6) and tumor necrosis factor alpha (TNF-α)—all of which are associated with chronic inflammation and age-related disease. Benefits were especially noted for individuals with chronic inflammation, such as type 2 diabetes, heart disease and autoimmune conditions.
They Support Heart Health as You Age
As you get older, heart health becomes increasingly important, as the risk of cardiovascular disease tends to rise with age. Supplementing with omega-3s may help mitigate that risk. “Patients who already have a high risk of heart disease can benefit greatly from it,” says Nneoma Oparaji, M.D., M.H.S., ABOM, DipABLM.
“Omega-3s support cardiovascular health by lowering triglycerides, improving blood vessel function and reducing the risk of major cardiac events,” explains Jabourian. Triglycerides are a type of fat in the blood, and elevated levels are associated with a greater risk of heart disease and stroke. Omega-3s may help lower those levels.
For instance, a 2021 review in 149,051 participants found that omega-3 supplementation was associated with a reduced risk of death from heart disease, heart attacks and other major cardiovascular events. Taking a combination of EPA and DHA was linked to the greatest improvements in heart health.
Another 2025 analysis found that omega-3 supplementation was associated with improved markers of vascular health in people with heart disease, including arterial wave reflection and endothelial function—two measures tied to how well blood vessels respond to changes in blood flow. Researchers saw the strongest benefits with EPA and DHA, the same forms of omega-3s found in fish oil.
That said, more research is needed to better understand which populations may benefit the most and the appropriate dosing.
They May Help Protect Brain Function
Forgetfulness, slower processing speed and difficulty concentrating can become more common with age, which is why keeping your brain healthy is so important. While occasional memory lapses are normal, significant changes in cognitive function can affect everything from decision-making and focus to how independently you’re able to move through daily life.
DHA, one of the main omega-3 fatty acids, is a key structural part of brain cell membranes, says Zergabachew Asfaw M.D., FACP. In fact, it makes up around 40% of fatty acids in the brain. Getting enough may help maintain the structure and flexibility of those membranes, which supports efficient communication between brain cells.
Omega-3 supplements may be especially beneficial for older adults who don’t get enough EPA and DHA in their diet. These omega-3s are mostly found in fatty fish.
Other Tips for Healthy Aging
“Supplements work best alongside consistent lifestyle habits,” says Jabourian. In other words, omega-3s can help, but the routines you practice every day still matter most.
- Stay Active. Cardiovascular exercise and resistance training can help support heart health, preserve muscle mass and maintain metabolic health as you age. Jabourian recommends regular exercise, aiming for at least 150 minutes of moderate activity and two days of strength training per week.
- Prioritize Protein and a Whole-Food Diet. A diet built around minimally processed foods, adequate protein, fiber-rich carbohydrates and healthy fats can help support muscle maintenance, as well as metabolic and cardiovascular health. Asfaw recommends a Mediterranean-style eating pattern, which has been linked to lower inflammation, better physical function and a lower risk of frailty in older adults.
- Eat Anti-Inflammatory Foods. Fruits, vegetables, legumes, nuts, olive oil and fatty fish are all staples of an anti-inflammatory eating pattern.
- Protect Your Sleep. Sleep is when much of your body’s repair and recovery happens, helping your cells stay healthy. “Aiming for seven to eight hours of sleep a night supports metabolic and heart health,” says Oparaji.
- Be Social. Higher social engagement is linked with healthier aging and a lower risk of premature death. This could mean joining a walking group, having family dinners, hosting neighborhood potlucks or signing up for a book club.
- Avoid Smoking and Limit Alcohol. Smoking and excess alcohol intake can accelerate many of the processes tied to age-related decline, including inflammation, cardiovascular strain and cognitive changes. Avoiding both can help support long-term health.
Our Expert Take
If there’s one supplement doctors agree is worth considering for aging well, it’s omega-3s. Between their anti-inflammatory effects and benefits for heart and brain health, this supplement may help support several of the systems that tend to become more vulnerable with age.
That said, they’re not a substitute for healthy habits. Think of omega-3s as one piece of the puzzle, not the whole picture. For the biggest payoff, combine it with regular movement, quality sleep, a nutrient-dense diet and strong social connections.
Read the original article on EatingWell
2026-05-11T12:13:38Z
