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Older adults who supplemented with 2 grams of daily omega-3 (EPA +DHA) performed better on tests of executive function, improved white matter microstructural integrity, and increased gray matter volume in their brains compared to those given placebo.
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3 grams of daily omega-3 (EPA+DHA, higher dose) supplementation lowered systolic blood pressure by ~4.5 mmHg in people with high blood pressure and by 2 mmHg in people with normal blood pressure (meta-analysis of 71 randomized placebo-controlled trials).
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People aged 65 and older with high omega-3 DHA levels in red blood cells (>6.1%) had around half the risk of developing Alzheimer's and dementia and had an estimated 4.7 extra years of life free of Alzheimer's compared to those with low DHA (< 3.8%).
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Does omega-3 reduce atrophy caused by muscle disuse? Losing muscle mass and strength in old age is a process culminating, often, in disastrous effects. Listen as explains how 5g/day of omega-3 during immobilization reduced atrophy and promoted passive recovery:
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Another unique benefit of omega-3: improved muscle and fitness parameters. Meta-analysis of 66 studies found lean body mass, skeletal muscle mass, and quadriceps MVC increased after supplementation with marine omega-3s DHA & EPA but not plant omega-3 ALA.
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Omega-3 may reduce premature death risk by up to 17%, coinciding with recent research showing high omega-3 levels linked to a 5-year increase in life expectancy. Learn about the underlying mechanisms & multi-decade history of omega-3 heart research.
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Pregnant mothers (with low baseline omega-3 levels) that supplemented with 2.4 grams of fish oil daily during the third trimester decreased the risk of persistent wheeze and asthma during the first 5 years of a child’s life by 54%.
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The Highest Omega-3 Dose Ever Studied (Probably?) 25 grams/day Fascinating data from research dating back to the 1980s. Dr. Harris highlights the relative safety of even high-dose omega-3, and why dose is crucial in designing successful trials.
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Positive influencers of blood-brain barrier integrity: • Good cardiovascular health • Omega-3 consumption, particularly DHA Endothelial cells in brain capillaries with barrier function have around two to five-fold higher levels of DHA compared to those in lung capillaries!
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Omega-3 is incredibly important for early neurodevelopment. IQs of children whose mothers consumed fish during pregnancy were ~5 -10 points higher than those whose mothers did not eat fish. Wild Alaskan salmon is high in omega-3 & low in mercury.
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A new study found that supplemental omega-3 EPA or DHA improved depressive symptoms between 64% - 71% in people with major depressive disorder. The mechanism by which omega-3 improves depressive symptoms could be by lowering inflammation in the brain.
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Another study found that ~3.4 g of daily omega-3 (EPA+DHA) led to significantly better cognitive function, including verbal fluency, language, memory, and visual-motor coordination over a 30-month period in older adults with a median age of 63.
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Interestingly, in Japan, the average omega-3 intake (mostly from fish) is >8% and the expected life expectancy is ∼5 years longer than it is in the United States where the average omega-3 intake is ∼5%.
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New video featuring Dr. Bill Harris of and four-decade expert of omega-3 science. We cover so much, but the major takeaway is that most people vastly undershoot omega-3 intake which may culminate in earlier than necessary death.
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In a sense, this makes omega-3 a longevity compound, which is why developing a longer-term biomarker to help people find the right amount is so important. Since the invention of the omega-3 index, Dr. Harris and his colleagues continue to show its profound predictive value.
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