Do you live longer with omega-3? The facts at a glance

It's a question on many people's minds: does omega-3 help you live longer? As a food company, we are not allowed to make statements about life expectancy; that is up to scientists and doctors. But what we can tell you? What proven effects omega-3 has on your body and why omega-3 is important.

Omega-3 in the blue zones

Are you familiar with blue zones? Those are areas where people remarkably often live to be 100 or older. Think Okinawa in Japan, Sardinia in Italy, or Ikaria in Greece. Remarkably, their traditional diets are often rich in omega-3 rich foods.

Whether you live in Okinawa or Ikaria, omega-3 sources are regularly on the menu in many blue zones. Think oily fish, seaweed, nuts or wild vegetables. In Okinawa people eat a lot of fish and seaweed, in Sardinia sardines are regularly on the table, and in Greece they make good use of walnuts.

The Mediterranean diet and omega-3

The Mediterranean diet is known as one of the healthiest diets in the world. Lots of olive oil, nuts, fish and vegetables and therefore lots of omega-3 fatty acids. The combination seems especially important: not just omega-3, but the whole package of healthy fats, lots of vegetables, fruits and few processed foods. The Mediterranean diet is often linked to better health in old age.

What does omega-3 do for your vital organs?

Omega-3 fatty acids are literally building blocks for your major organs. For example, did you know that DHA makes up about 15-20% of all the fats in your brain? That's why DHA is so good for the brain* and helps you stay sharp in vision*.

For your heart, EPA and DHA are important together. These omega-3 fatty acids are good for the heart* and also good for blood pressure. They also help maintain normal triglyceride levels in the blood.

Dutch omega-3 index: room for improvement

While people in blue zones naturally take in plenty of omega-3, the situation is different in the Netherlands. Research shows that the average omega-3 index here is around 4-5%. Experts indicate that values between 8-12% are optimal for your body to function.

Want to know where you stand? You can test your status yourself with the Omega-3 Index test.

How do you get more omega-3?

You don't have to move to a blue zone to get more omega-3. Start with two servings of oily fish per week. That will provide the recommended 250 mg of EPA and DHA per day. Not a fish lover? Walnuts, flaxseeds and chia seeds also contain omega-3, or opt for a supplement with algae oil or fish oil.

You can also follow the Mediterranean diet in the Netherlands: lots of olive oil, nuts, vegetables, fruit and occasionally fish. This way you give your body not only omega-3, but also other valuable nutrients.

The conclusion

Do people live longer because of omega-3? As a nutritionist, we can't claim that. We do know that omega-3 is important for your heart, brain and eyes*. And that the world's healthiest diets, from blue zones to the Mediterranean diet, are all rich in omega-3.
Whether you choose more oily fish, an omega-3 supplement, or just a healthier diet: your body will thank you for it.

*Approved EFSA health claims. The beneficial effect for heart and brain function is obtained with a daily intake of 250 mg EPA and DHA. For blood pressure, a daily intake of 3 grams of EPA and DHA is required, for triglycerides 2 grams of EPA and DHA.