If you're interested in biohacking or optimizing your health, high-quality omega-3s deserve a spot in your supplements stack. So, why should biohackers be interested in omega-3s? What makes these fatty acids worthwhile biohacking supplements?

Omega-3 fatty acids are crucial in maintaining the structural integrity and functionality of cells and membranes, impacting physical and mental health.

However, the body cannot produce omega-3 fatty acids on its own, making it necessary to obtain them from food sources or supplements. Ensuring adequate omega-3 intake supports cellular, mitochondrial, genetic, and brain health.

Read on for more on how biohackers can leverage omega-3 fatty acids to support healthy cognitive function, promote optimal mitochondrial health, support telomere health, and improve longevity and genetic health.

The main goal of biohacking is typically to promote healthspan and lifespan. Biohackers look to optimize and extend the portion of their lives where they can enjoy good health and vitality, maintain physical and mental well-being, and minimize the years spent dealing with poor health.

Biohacking efforts to improve healthspan often include adopting a healthy lifestyle (e.g., via proper nutrition and exercise) and engaging in preventive healthcare practices.

It may be a good idea to link to our Brain & Focus collection here play a significant role in personalized nutrition, allowing individuals to tailor their supplement regimen to meet their specific health needs and goals.

In the case of omega-3 supplements, by incorporating fatty acids into their daily routine, biohackers can ensure they are receiving the necessary nutrients for optimal cognitive health, mitochondrial health, eye health and longevity.

What are omega-3 fatty acids? They are essential nutrients that play many roles in your body to promote optimal health.

They are part of the structure of every cell membrane, affecting the fluidity, permeability, and signaling of the cells. They also act as precursors for molecules called eicosanoids, which influence the inflammatory process, pain, blood circulation, and immune responses.

Omega-3 fatty acids can also influence the expression of genes that affect various aspects of your metabolism. Moreover, omega-3s can support the activity of enzymes and receptors that affect neurotransmitters and hormones that influence your mood, cognition, behavior, and stress response.

Omega-3s come in three primary forms. Each type plays a unique role in supporting various aspects of health, such as brain function, healthy inflammatory response, and cardiovascular health:

• DHA (docosahexaenoic acid): A particular focus for biohackers is DHA, which is an essential fatty acid that plays a vital role in promoting optimal brain health. It supports the retina and cognitive functions and is commonly found in animal products like fish, grass-fed beef, and seafood. However, algae oil offers a better and more potent source of DHA omega-3 fatty acids (discussed in detail below).
  Although it's a crucial dietary component for anyone looking to optimize their cognitive and overall health, people often take DHA supplements during pregnancy due to the nutrient's role in healthy fetal development.

• EPA (eicosapentaenoic acid): Like DHA, EPA is found in seafood and algae. The omega-3 is involved in many processes in your body, such as supporting a healthy inflammatory response, cardiovascular health, and immune function.

• ALA (alpha-linolenic acid): This is the most common type of omega-3 in plant food. ALA can be converted into EPA and DHA in your body, but the process is very inefficient and depends on many factors, such as your age, gender, health status, and other dietary factors

Incorporating high-quality omega-3 supplements, such as algae oil omega-3, into your biohacking routine can support overall health and well-being on a cellular level.

By choosing premium omega-3 supplements and monitoring your levels, you can optimize your biohacking strategy for the best possible results and embrace a healthier, more vibrant life.

The benefits of omega-3 fatty acids for biohackers are extensive, from supporting mitochondrial and genetic health to maintaining telomere health and promoting a healthy aging process.

Mitochondria are the powerhouses of the cell, responsible for producing energy in the form of adenosine triphosphate (ATP). This energy fuels various cellular processes, making mitochondrial health essential for overall well-being.

Biohackers can leverage biohacking supplements containing DHA and EPA to support mitochondrial health and promote optimal cellular energy production.

Omega-3 fatty acids, specifically DHA and EPA, positively impact mitochondrial function and promote efficient electron transport, contributing to optimal cellular energy production [1] [2] [3].

More specifically, DHA and EPA play an important role in maintaining the integrity of mitochondrial membranes, which directly affects the mitochondria's ability to produce energy efficiently.

By supporting healthy mitochondrial membrane structure, these fatty acids help optimize the energy production process and minimize the production of reactive oxygen species, which can damage cellular components if left unchecked.

By incorporating high-quality omega-3 supplements into their daily routine, individuals can ensure they provide their cells with the essential nutrients required for optimal mitochondrial function, consequently promoting physical and cognitive performance.

Related: The Brain, DHA, Omega 3s, Athletic Performance and Recovery

We all wish to live longer and healthier—but the million-dollar question is: how? Research suggests that a diet that facilitates optimal levels of omega-3 fatty acids may play a key role in healthy aging. One way is via their impact on telomeres.

Omega-3 fatty acids are intricately connected to telomere health. According to a study published in the Journal of the American Medical Association, a higher omega-3 index is associated with significantly lower odds of telomere shortening [4].

The researchers concluded that "Among patients there was an inverse relationship between baseline blood levels of marine omega-3 fatty acids and the rate of telomere shortening over 5 years."

What does this mean—and why is it crucial for supporting a healthy aging process?

Telomeres are protective caps at the ends of chromosomes that safeguard DNA from damage and degradation. They play a crucial role in maintaining the stability and integrity of genetic information.

As cells divide, telomeres shorten, eventually leading to cellular senescence or death. This process is associated with aging, making telomere length an essential biomarker for cellular aging and overall health.

DHA and EPA have been shown to support telomere length maintenance by scavenging harmful free radicals and supporting healthy inflammatory responses, two factors that can accelerate telomere shortening.

With this in mind, omega-3 supplements can potentially serve as longevity supplements, helping individuals maintain optimal health and resilience as they age.

By incorporating high-quality omega-3 supplements into their daily routine, individuals can provide their cells with the essential nutrients required for optimal telomere maintenance and, consequently, enhanced overall well-being and longevity.

The benefits of omega-3s for longevity extend beyond their impact on telomeres. They can also promote an individual's health span and lifespan by positively impacting other biomarkers of aging, including cardiovascular health, joint mobility, cognitive function, and eye health.

Omega-3s for Cardiovascular Health

One of the main areas where omega-3s demonstrate their health-promoting effects is cardiovascular health, which is a major factor for lifespans in aging populations.

Research suggests that optimal levels of omega-3 fatty acids (read on for recommended levels) promote healthy cardiovascular function in a number of ways, including encouraging healthy blood lipid profiles, vascular function, scavenging free radicals, and supporting healthy inflammatory responses [5] [6] [7].

Omega-3s for Brain Health

Another reason to explore omega-3s for longevity is due to their role in supporting brain health. Maintaining cognitive function and working memory are important aspects of healthy aging [8].

As the 'fattiest' organ in the body, the brain needs an optimal supply of fatty acids (especially DHA) to function optimally [9].

Studies show that increased dietary intake of DHA may promote optimal levels of gray matter in the brains of older adults [10]. The gray matter is a region of the brain that is responsible for processing information.

Omega-3s for Eye Health

In addition to its important role in cardiovascular and brain health, an increased omega-3 index promotes optimal eye health, from early life all the way to old age. The maintenance of vision is an important indicator of longevity or healthy aging.

Similar to the brain, DHA is the most abundant fatty acid in the eyes, where it supports the healthy functioning of rhodopsin, a pigment that is key to the conversion of light into visual images [11].

One study published in the International Journal of Food Science & Technology showed that individuals who took a diet rich in omega-3 fatty acids were up to 35% less likely to experience age-related visual issues [12].

Omega-3s for Joint Health

A hallmark of aging is reduced mobility from 'less comfortable' joints. Omega-3 supplements can help promote joint health and function by supporting healthy inflammatory responses and scavenging free radicals.

A 2017 meta-analysis in the journal Nutrients found that taking omega-3 supplements with DHA and EPA had a beneficial effect in supporting joint comfort [13].

The takeaway? Omega-3 supplementation has the potential to promote healthy aging by addressing various factors that contribute to age-related decline. By selecting high-quality supplements rich in DHA and EPA, individuals can ensure they are providing their bodies with essential nutrients required for optimal functioning as they age.

Omega-3 fatty acids, such as DHA and EPA, can positively impact various aspects of gene health. Research suggests that omega-3s can influence the expression of genes involved in inflammation, metabolism, and cell signaling—contributing to improved overall health and well-being [14].

Fatty acids influence gene expression directly by binding to specific transcription factors—or indirectly by stimulating enzyme-mediated pathways [15].

Beyond gene expression, omega-3s support the health of your genes by promoting DNA repair and stability. By supporting a healthy inflammatory response and scavenging free radicals (both of which can damage cells and DNA), omega-3s can help promote DNA health and encourage the proper functioning of cellular processes.

Incorporating omega-3s into a comprehensive biohacking strategy is essential for promoting optimal genetic health. By ensuring an adequate intake of DHA and EPA, biohackers can support healthy gene expression, brain function, DNA repair, and overall well-being, contributing to a healthier life.

Omega-3s are essential fats your body cannot produce on its own, so you need to get them from dietary sources.

The most common method of DHA consumption is through eating fish and seafood (e.g., salmon). DHA is also present in other foods, such as flax seeds, but often in much lower quantities. However, obtaining adequate omega-3s from food sources alone can be incredibly challenging.

For perspective, the average American is only reaching a little over 2,400 mg of DHA per week—a figure that is way off the optimal level of 7,000-14,000 mg per week (or 1,000-2,000 mg of DHA per day).

If you were to achieve these levels on diet alone, you would need to eat 5.6 to 11.2 servings of salmon every week, with an average serving of salmon (3 oz) providing about 1240 mg of DHA. This may be attainable by some, but it's asking too much for the average person.

With this in mind, supplementation is often a key ingredient in any biohacking protocol. Taking omega-3 supplements can be a smart biohacking strategy to ensure you get enough of these vital fats and optimize your health and performance.

So yes, you should strongly consider using our Ascent Nutrition Algae Oil DHA omega-3 supplement for biohacking.

Related: Check out the DHA Regimen compiled by Ascent Nutrition's Lance Schuttler for more on practical ways to increase your omega-3 index for optimal health.

Omega-3 supplements are a crucial part of any biohacking protocol—that's clear. However, not all supplements are created equal. There are different types and sources of omega-3s.

Fish oil is the most common form of omega-3 supplements, but it comes with several drawbacks, including uncomfortable fishy burps or reflux, risk of contaminants such as heavy metals, a negative impact on sustainability or eco-friendliness, and unsuitability for people who follow vegan lifestyles.

So what's the cleanest, purest, and best alternative? Algae Oil DHA from Ascent Nutrition.

Nature's original source of DHA comes from algae. Fish eat the algae and incorporate the DHA fatty acids into their cellular membranes. This means that we can go directly to the source of dietary DHA.

For those who don't consume fish but want to achieve 'peak' omega-3 levels, you can easily attain 1,000-2,000 mg of DHA per day for optimal health by taking algae oil omega-3 supplements.

Algae Oil DHA offers a solution by providing a concentrated source of DHA, which is easily absorbed and utilized by the body—making it one of the best biohacking supplements for omega-3 optimization.

Algae oil omega-3 supplements offer several benefits over fish oil alternatives, including a lower risk of contamination from heavy metals and pollutants commonly found in fish. Also, algae oil is more sustainable and environmentally friendly than fish oil, as it does not contribute to overfishing and has a smaller carbon footprint.

When choosing the right omega-3 supplement, consider factors such as sustainability, purity, and potency.

Ascent Nutrition's Algae Oil DHA ticks all the boxes by using a wild-type strain of algae that is water extracted and is free of contaminants, ensuring a high concentration of DHA and a clean, natural taste (PS: We have a lemon peel flavored variant to further enhance the taste profile).

We have third-party testing to prove that our algae oil is free of harmful microbes and heavy metals like arsenic, cadmium, lead, and mercury. You can check the results on the product page of our Algae Oil DHA.

Begin your transformative health experience by incorporating high-quality omega-3 supplements from Ascent Nutrition into your daily routine.