Often feared, aging is inevitable. The United Nations Population Division estimated that the population aged 65 and over will increase by 41% between 2020 and 2060 in France (Bischoff-Ferrari et al, 2021). This aging trend, partly due to increased life expectancy and the retirement of the baby boomer generation, is associated with a rise in age-related chronic diseases. To counter this phenomenon, solutions must be found notably through nutrition, and more specifically through appropriate omega-3 intake. How can omega-3s help promote healthy aging?
Whether at the brain, eye, cardiovascular, or muscular level, omega-3s have proven health benefits.
How do nutritional recommendations evolve with age?
From menopause for women (around 51 years old in France) and from the age of 65 for men, some dietary recommendations change. For women, hormonal changes associated with menopause increase the risk of developing certain diseases, some of which can be partly prevented by a balanced diet. The overall aging of the body also justifies specific nutritional guidelines for older populations.
However, the reference intakes for essential fatty acids (omega-3 and omega-6) remain unchanged compared to younger adults. The recommendations for postmenopausal women and men aged 65 and over are as follows (ANSES, 2019):
Omega-3:
- ALA (alpha-linolenic acid): 1% of total energy intake (TEI)¹
- EPA (eicosapentaenoic acid) + DHA (docosahexaenoic acid): 500 mg/day
Omega-6:
- LA (linoleic acid): 4% of TEI²
¹Approximately 2.2 g/day for a 2,000 kcal daily intake. This value must vary according to total energy intake.
²Approximately 8.9 g/day for a 2,000 kcal daily intake. This value must vary according to total energy intake.
However, the INCA 3 study (ANSES, 2017) reveals insufficient average intakes of ALA (the precursor of omega-3s), EPA, and DHA among 65-79-year-olds. Conversely, linoleic acid (LA) intake, the precursor of omega-6s, is excessive, as it is across the population. The omega-6/omega-3 ratio, ideally 4:1 and at most 5:1, currently stands at 15:1. Moreover, since these fatty acids share the same metabolic enzymes, high omega-6 intake hampers the transformation and use of omega-3s by the body.
Yet, rebalancing this ratio, by increasing omega-3 and reducing omega-6 intake, is highly beneficial for preventing diseases and aging healthily.
How do omega-3s influence brain functions?
The brain, a highly complex organ, is composed of 60% fats, 70% of which are omega-3s. Omega-3s (ALA, DHA, EPA) are therefore essential for brain function. They are major components of neuronal membranes, promoting fluidity and neurotransmission. DHA, in particular, is the precursor of neuroprotectin D1, a molecule with anti-inflammatory effects in the brain.
Scientific literature highlights the critical role of omega-3s in optimal brain function. Dementia, characterized by a significant decline in cognitive function (beyond normal aging), can impair memory, reasoning, understanding, language, and learning ability (WHO, 2023). Dementia, often a consequence of Alzheimer’s disease or stroke, is a leading cause of disability and dependency among older adults.
Currently, there is no cure for dementia, making prevention essential. Consuming omega-3s is a promising preventive measure: high omega-3 levels in red blood cell membranes are associated with reduced cognitive decline risk. Conversely, low omega-3 intake combined with high omega-6 intake increases this risk.
A balanced intake of omega-3 and omega-6 can also help improve mood and reduce the risk of depression.
How do omega-3s impact visual functions?
With age, visual abilities decline, and the incidence of age-related macular degeneration (AMD) increases from age 50, affecting 25-30% of people over 75.
AMD is a degenerative eye disease marked by irreversible deterioration of part of the retina (the macula), leading to central vision loss (ANSES 2011, Inserm 2017). Besides genetic predisposition, poor diet, especially low omega-3 intake and an imbalanced omega-6/omega-3 ratio, contributes to AMD development. The retina’s photoreceptors (light-sensitive neurons) are rich in omega-3s.
Thus, ensuring adequate omega-3 intake and maintaining a proper omega-6/omega-3 balance supports retinal cell function and helps prevent or delay AMD onset.
Omega-3s provide structural and functional support to the retina.
How do omega-3s support cardiovascular functions in seniors?
Cardiovascular diseases (CVDs) affect the heart and blood vessels and are particularly prevalent among seniors. CVDs are the leading cause of death globally, with 17.7 million deaths (31% of global mortality), including 6.7 million from strokes (WHO, 2015).
CVD risk factors are largely behavioral: poor diet, lack of physical activity, smoking, etc. These behaviors can lead to hypertension, hyperlipidemia, hyperglycemia, or obesity, all of which increase cardiovascular diseases risk.
Although aging is inevitable and contributes to physiological decline (e.g., stiffening of heart walls leading to heart failure), lifestyle choices are critical. Heart failure is often aggravated by hypertension, high cholesterol, obesity, diabetes, or an unbalanced diet.
In this context, seniors’ nutrition is crucial. Omega-3s help reduce cardiovascular mortality by lowering triglycerides, cholesterol levels, and blood pressure.
How do omega-3s influence muscle health in seniors?
Between the ages of 20 and 80, muscle mass decreases by about 30%, due to the loss of muscle fiber size and number. Different types of fibers exist based on their contractility, and aging mainly affects type II (fast-twitch) fibers, due to reduced high-intensity activities (Fielding et al, 2021).
This phenomenon leads to:
- Progressive muscle mass loss
- Reduced muscle regenerative capacity
- Decline in muscle strength
These symptoms contribute to sarcopenia in seniors, characterized by muscle failure, leading to increased falls, fractures, physical incapacity, and mortality (Cruz-Jentoft et al, 2019).
A healthy, balanced diet is essential to counteract these risks. Omega-3s have the potential to reduce muscle wasting and enhance muscle functional capacity. They also stimulate muscle protein synthesis. Thus, a diet rich in proteins and omega-3s, combined with regular physical activity, helps combat the typical muscle decline seen in older adults.
With life expectancy increasing and more individuals reaching retirement age, age-related diseases will likely rise. Prevention must be a priority. Reinforced omega-3 intake, along with a balanced omega-6/omega-3 ratio and overall healthy nutrition, are promising strategies.
In this context, Valorex Food offers flax-based flours developed to deliver high omega-3 levels (as well as valuable protein content). Following a local and Clean Label approach, these flours meet the specific needs of groups such as seniors. They are currently being evaluated in the clinical study “MAÏA” (conducted in partnership with Bleu-Blanc-Cœur and the Rennes University Hospital) to assess the effect of recommended omega-3 intake through diet on maintaining independence in people over 65 living in nursing homes.
