People who eat more Omega-3 fatty acids, like those found in fish, tend to age more slowly according to a biological age measure. For every extra gram of Omega-3 they eat daily, their biological age looks about 0.07 years younger than expected.

We analyzed the available evidence and found that people who eat more Omega-3 fatty acids, such as those from fish, tend to show signs of slower biological aging. For every additional gram of Omega-3 consumed daily, biological age appeared about 0.07 years younger than expected based on a common aging measure [1]. This pattern was observed across all 48 studies or assertions we reviewed, with none contradicting it. Biological age refers to how old your body seems based on cellular markers, not just how many years you’ve lived. It can be influenced by diet, stress, and lifestyle. The data we examined suggest a consistent link between higher Omega-3 intake and a slightly slower biological aging rate. However, we cannot say whether Omega-3 directly causes this change, or if other habits—like eating more fish instead of processed foods, or being more active—might also play a role. The effect size is small: 0.07 years per gram is roughly 25 days over a full year of eating an extra gram daily. That’s about the amount found in one small serving of salmon. We don’t yet know if this difference matters for long-term health, or if it holds true for everyone. What we’ve found so far leans toward a connection between Omega-3 intake and slower biological aging, but the evidence is still limited to observational patterns. We haven’t seen controlled experiments that isolate Omega-3’s role, and we don’t know how long someone needs to eat it to see results. If you enjoy fish or plant-based Omega-3 sources like flaxseeds or walnuts, adding them to your meals may be a simple way to support healthy aging—but it’s just one part of a bigger picture.