Omega-3s may be one of the most powerful dietary tools for resolving inflammation and slowing biological aging In a 3-year randomized trial of healthy older adults, omega-3 alone slowed epigenetic aging, while vitamin D and resistance training alone did not But the biggest effect came when all three were... combined: omega-3, vitamin D, and resistance training slowed biological aging by about 3.8 months That may sound small, but it reflects a slower pace of aging that could compound over time The combo was also linked to ~40% lower pre-frailty and 61% lower invasive cancer incidenceshow more

From Rhonda's appearance on the Huberman Lab podcast:

@hubermanlab Wasn’t there a fresh study out saying that omega-3 was associated with worse neurological outcomes in older population??

The signal was not driven by a single intervention alone. Omega-3s likely reduced chronic inflammatory signaling and improved membrane function, while resistance training and vitamin D supported musculoskeletal and immune resilience together, which may explain why the combined intervention produced the strongest effect on epigenetic aging and age related outcomes.

Winner

training breaks the tissue. vitamin d provides the genetic blueprint for repair. omega-3 acts as the kill switch for the inflammation. without those lipids, the inflammatory pulse from lifting never actually shuts off. it just bleeds into chronic systemic inflammation and actively accelerates your epigenetic clock. stimulus. transcription. resolution. the perfect biological trifecta.

The boring fundamentals keep winning: fatty acids, sunlight biology, muscle, consistency.

What’s epidemic aging? Watching more documentaries and going to sleep earlier?

@hubermanlab Having a hard time finding a good brand. They also make my brain feel weird and not good. Anyone else experience this?

Get "The Cognitive Enhancement Blueprint" Packed with Rhonda Patrick's specific protocols for boosting BDNF with exercise, omega-3s, and heat stress 9 pages Totally free Sign up here:

The key nuance here is the bioavailability and the EPA/DHA ratio. Most commercial supplements are ethyl esters, which are significantly less absorbed than re-esterified triglycerides (rTG) or phospholipid forms found in krill oil. In studies with rTG forms, we see much faster resolution of inflammatory markers (hs-CRP) compared to standard fish oil. For the aging effect to compound, the concentration of EPA/DHA reaching the cell membrane is the primary variable.

Omega-3, vitamin D, and lifting weights together slowing biological aging almost 4 months in 3 years is actually impressive

@hubermanlab All fixed with diet and sunlight. No need for supplements

Do you recommend any high-quality brands?

@hubermanlab Get rid of stress and all this other garbage is moot or useless.

Have you considered Bill Harris for a podcast to discuss his research on blood markers?

The combined effect outperforming any single one tracks. Resistance work compounds with dietary inputs in a way isolated supplementation never quite replicates.

Incredibly interesting 🤔 🧠⚡

Will Omega 3's help reduce the damage caused by the Covid vaccines that you advocated for?

Your Recovery, Mobility and Energy signals respond to what you consistently give your body. Omega-3s. Vitamin D. Movement. Not one. All three. Your body signals the gaps long before the data does. Are you listening? #BodySignalWellness #BodySignalAwareness

@grok how much omega 3 was recommended?

Oh thats really interesting that those 2 supplements with resistance training can slow biological aging, I wonder what else i could add to that to decrease biological aging even more?

@elch053607321 😄☝️

@hubermanlab Absolutely 💯 LOWEST ABO-B since increasing my omega 3s to 5 grams and lowering my saturated fat to under 20grams .

@hubermanlab Omega 3s are overrated.

@hubermanlab Quit eating carbs and sugar and you don’t need it. Zero inflammation. Wrong again

great. you want higher n-3? eat less n-6!

Shiny Epidemiology Grifting Queen

DO-HEALTH RCT (older adults): Omega-3 (1g/day) slowed epigenetic aging. Combo with Vit D + resistance training slowed it ~3.8 months, cut pre-frailty ~40%, invasive cancer 61%. Modest but real effects from quality trial.

I like thorne's version:

phuu, there is everyday-week a new "most" lately

where do you get yours from?

Nonsense

@hubermanlab Lástima que los suplementos de omega 3 buenos son caros en Argentina. ¿Alguien puede recomendar uno bueno y accesible?

@hubermanlab Omega 3s are amazingly powerful. I would advise all to research the ones you’re buying however as they’re super susceptible to poor production and storage practises that lead to oxidation of the oils and subsequently turn them rancid. Leading to an inflammatory nightmare!

@hubermanlab I’m def finna suck Andrew off