Turning 50 was a wake-up call for me. It made me realize that maintaining good health is crucial, particularly for men like me who are now at a higher risk for heart disease, cancer, and cognitive decline. While I’ve always tried to live a healthy lifestyle, I recently discovered I might be missing out on a key nutrient: omega 3 fatty acids.
Why Omega 3 Matters, Especially as We Age
Omega 3s are essential fats our bodies cannot produce, so we need to get them from our diet. Two important types of omega 3s are EPA and DHA, which are abundant in fatty fish like salmon and tuna. These fats play a vital role in:
- Cardiovascular Health: Omega 3s can help lower blood pressure, reduce triglycerides, and improve blood flow. This is particularly important for men over 50 as our cardiovascular risks increase due to age-related changes like increased blood pressure and decreased elasticity in blood vessels.
- Brain Health: DHA is a critical component of brain cells and is essential for cognitive function, memory, and mood. Dementia, which is characterized by cognitive decline, is a significant concern for men over 50, and omega 3s may offer some protection against this.
- Fighting Inflammation: Omega-3s possess anti-inflammatory properties, which can benefit overall health and reduce the risk of chronic diseases.
Realizing My Omega 3 Gap
I thought I was getting enough omega 3s through my diet. I eat salmon once a week and tuna twice a week. However, when I calculated my average daily intake of EPA and DHA, I realized it was far less than what’s recommended for optimal health, particularly for heart health. Here’s a breakdown:
- Tuna: Based on average omega 3 levels and consuming two cans per week, my intake from tuna is about 40 mg of EPA and 200 mg of DHA. It’s important to note that omega-3 levels in canned tuna can vary significantly between brands and types.
- Salmon: One salmon fillet per week provides me with roughly 350 mg of EPA and 500 mg of DHA.
This means I consume about 400 mg of EPA and 700 mg of DHA weekly, averaging 57 mg of EPA and 100 mg of DHA daily.
This was much lower than most health organisation recommendations that recommend a minimum of 250 to 500 mg combined EPA and DHA per day. Experts like Dr. Peter Attia and Dr. Andrew Huberman suggest even higher daily intakes for maximum benefits: 2.5 grams of EPA + 1 gram of DHA, and 2 grams of EPA, respectively.
To achieve those higher recommendations through diet alone, I would need to eat a 100g salmon fillet every day! That’s neither practical nor sustainable. This led me to explore omega 3 supplements.
The Decision to Supplement
After researching different brands and consulting with my doctor, I decided to start taking Sports Research Triple Strength Omega 3 Fish Oil. A capsule a day giving me 690mg of EPA & 260mg of DHA, bringing me closer to the recommended levels for heart health.
Why Sports Research?
- Purity: The fish oil is purified to eliminate contaminants like mercury and PCBs.
- Source: The fish oil comes from wild Alaskan Pollock located in the Bering Sea.
- Sustainability: Prioritizes sustainable sourcing practices.
Monitoring My Progress: Heart Rate Variability and Resting Heart Rate
One exciting aspect of omega 3s is their potential impact on heart rate variability (HRV). HRV measures the time variation between heartbeats and serves as a good indicator of cardiovascular health and the balance between the sympathetic and parasympathetic nervous systems.
I’ve been wearing an Oura ring since December 2021, which tracks my resting heart rate (RHR) and HRV. My average RHR has consistently been around 61 bpm. However, my average HRV has gradually decreased from 47 to 42. I’m curious to see if supplementing with omega-3s will reverse this trend.
The Science Behind Omega 3s and HRV
Studies suggest that omega-3 fatty acids can influence heart rate and HRV by modulating various cellular processes in the cardiovascular system. These effects may lead to:
- Decreased Resting Heart Rate: A slower resting heart rate is generally associated with better cardiovascular health.
- Increased Heart Rate Variability: Higher HRV is linked to improved vagal tone, the activity of the parasympathetic nervous system responsible for rest and relaxation. This can positively affect stress response and overall health.
I’ll be monitoring my Oura ring data over the next few months to see if my RHR decreases and my HRV improves. I’m eager to see how omega 3 supplementation impacts these metrics.
Taking Control of My Health as I Age
Getting older doesn’t mean passively accepting health decline. By understanding the importance of nutrients like omega-3s and being proactive, we can improve our well-being and potentially reduce the risk of age-related health problems. I’m optimistic about how incorporating omega-3 supplements into my routine will contribute to my overall health and longevity.
