Can Omega-3s Help Reduce Frailty in Older Adults?
Crystal Wilson
As people age, the importance of remaining strong and vital is important. However, many older individuals experience a loss of muscle mass, decreased energy levels, and reduced physical functioning often referred to as frailty. Frailty can impair one’s ability to perform routine activities of daily living and increase the risk for falls, injuries, and other health complications. Can something as simple as adding more omega-3s to your diet help combat frailty in ageing adults? Let’s take a look at what the research reveals about the potential omega 3 fatty acid benefits for those facing the challenges associated with ageing.
What Is Frailty in Older Adults?
Frailty is a common condition in older adults that boosts the risks associated with ageing. It is defined by the weakening of an already vulnerable body’s physical reserves, which results in a higher susceptibility to disease, disability and death. Frailty can bring on less strength, slower walking speed, lower energy and weight loss.
Frailty also increases your risk of having falls and fractures, which can cause serious injuries. Many older people with frailty lose their independence and have a lower quality of life. For these reasons, researchers and doctors are studying ways to reduce frailty.
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are a type of healthy fat your body needs for several functions. This includes building brain cell membranes and reducing inflammation in the body. There are three types of omega-3s:
- EPA (Eicosapentaenoic Acid)
- DHA (Docosahexaenoic Acid)
- ALA (Alpha-Linolenic Acid)
EPA and DHA are found in fatty fish, such as salmon, sardines, and mackerel. ALA is found in plant sources like flaxseeds, chia seeds, and walnuts.
The Role of Omega-3 in Muscle Health
One of the biggest drivers of frailty is the loss of muscle mass and strength, a condition known as sarcopenia. Sarcopenia is a normal part of ageing, but in some people it’s more severe and leads to frailty. Now scientists think that omega-3 fatty acids might be able to slow, or even reverse this process.
A number of studies have indicated that omega-3s, especially EPA and DHA, help support muscle health in older adults. Omega-3s are believed to have anti-inflammatory effects that protect muscles from damage and improve repair processes. Inflammation tends to increase with age and also contributes to muscle wasting, so theoretically reducing inflammation through omega-3 intake would be beneficial.
Can Omega-3s Help Reduce Frailty?
Research on omega-3s and frailty is still new, but the early findings are encouraging. A few studies now indicate that omega-3 supplementation helps improve muscle function, reduces inflammation in the body, and increases physical strength in seniors.
Studies on Omega-3 and Muscle Strength
For instance, an American Journal of Clinical Nutrition study reported that older women who took omega-3 supplements for six months significantly increased their muscle strength. In fact, researchers think this improvement was due to a reduction in inflammation caused by omega-3s and enhanced muscle growth promotion. A similarly designed Journal of Physiology study had similar findings in men showing that omega-3 led to increased muscle protein synthesis, which is crucial for building and maintaining muscle mass.
These studies suggest omega-3s may help older adults retain the muscle strength they have and prevent frailty. But remember, omega-3 supplements are not magic bullets, they work best as part of a healthy lifestyle that includes regular physical activity and a balanced diet.
Omega-3 and Inflammation
Chronic inflammation also contributes to frailty. As we age, chronic low-level inflammation becomes more common in our bodies, affecting muscles, bones and joints, as well as overall health. Omega-3s have anti-inflammatory effects that can protect against muscle loss and other ageing-related issues.
One study published in the Journal of the American Geriatrics Society found that omega-3 supplements helped lower markers of inflammation in older adults. The study explained that reducing inflammation may help to improve mobility and physical function, which can make it easier for older adults to keep up with daily activities and remain independent.
Omega-3 and Physical Performance
Frailty doesn’t just impact muscle strength, it also impacts physical performance. Physical performance includes how fast someone can walk, how easily they can get out of a chair, and how well they can balance. Some studies have found that omega-3s may help improve overall physical performance in older adults.
In one study published in the American Journal of Clinical Nutrition, researchers found that older adults who took omega-3 supplements experienced significant improvements in both walking speed and overall mobility. Walking speed is often used as an indicator of frailty and improvements here might indicate that omega-3s could help reduce one’s risk of becoming frail.
How to Add More Omega-3 to Your Diet
If you’re intrigued by the possible anti-frailty effects of omega-3s, you’ll be happy to know that it’s easy to increase your intake of these healthy fats. Some of the richest food sources include:
- Fatty Fish: Salmon, mackerel, sardines, and herring. These fish are loaded with EPA and DHA, which are the most potent omega-3s for both preventing muscle loss and reducing inflammation.
- Flaxseeds and Chia Seeds: These plant-based sources provide ALA, which the body can convert into EPA and DHA, though not as effectively as when it’s sourced directly from fish.
- Walnuts: Another strong source of ALA, walnuts are a great snack or topping for salads and oatmeal.
- Fish Oil Supplements: If you don’t eat fish regularly, the best fish oil supplement can help you get enough EPA and DHA. Algae oils provide DHA in the vegan form.
Are There Any Risks to Omega-3 Supplements?
For most people, omega-3 supplements are safe and have very few side effects. However, taking extremely high doses may cause one’s blood to thin or upset the stomach. As with any new supplement, it is always a good idea to talk with your doctor first, especially if you’re currently taking medications for blood pressure, cholesterol or some other condition.
Conclusion
The research is clear: omega-3s may help reduce frailty in older adults. Omega-3s support muscle health, decrease inflammation, and improve physical performance. All of these factors can keep older people strong, mobile, and independent. However, omega-3s are not a cure for frailty. They’re merely one piece of the healthy ageing puzzle.
To achieve maximum benefits from omega-3s, you must also embrace other aspects of a healthy lifestyle such as regular exercise, a well-balanced diet, and other habits that promote physical and mental health. If you’re interested in boosting your omega-3 intake, speak to your doctor about how it fits into your overall plan for staying resilient as you age.
References and studies:
1) https://www.sciencedirect.com/science/article/pii/S0047637421000488
2) https://pubmed.ncbi.nlm.nih.gov/36629088/
3) https://omegaquant.com/can-omega-3s-help-combat-frailty-in-older-adults/