By Karen L. Kier, Pharmacist on behalf of the ONU Healthwise Team 

The idiom known as a big fish in a small pond explains a person who is important or powerful within a small group, but not necessarily known in a larger population.  This is a good example of our local officials or citizens versus the Hollywood famous.  

Recent science has identified a benefit with omega-fatty acids such as those found in fish.  The study was completed in a smaller pond of individuals.  The evidence was in a small pond of individuals over the age of 70 years.  

Some fish and marine life contain omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).  Omega-3 fatty acids are considered to be the good fats with benefits for your eyes, brain and heart health.  Previous studies have shown a beneficial effect of omega-3 fatty acids in reducing the progression of cognitive decline. The omega-3 fatty acid known as alpha-linolenic acid (ALA) is found in plants. 

The 2025 Swiss study was published in the journal Nature Aging and the objective of the study was to see if omega-3 fatty acids, vitamin D and/or exercise can delay biological aging. The study involved 777 people from 5 different European countries.  The participants had to be over the age of 70 and were followed for 3 years.  

The researchers took DNA blood samples to get a gauge of one’s biological age or clock.  The study participants received either omega-3 fatty acids 1 gram daily alone, or vitamin D 2000 IU daily alone, or were required to exercise at home for 30 minutes a day for three days per week alone. Another study group was given all 3 treatments to compare to the individual regimens.  This group received omega-3 fatty acids 1 gram per day with 2000 IU of vitamin D a day and exercise 3 times per week for 30 minutes at a time.  

The research found the omega-3 fatty acid group at 1 gram per day gained 4 months of life over the 3-year study.  This effect was independent of a person’s age, gender, or body weight.  In addition, the group receiving all 3 interventions had a similar gain in slowing their biologic clock and added 4 months of life over 3 years. 

What is the best way to get this biological clock advantage?

One can obtain omega-3 fatty acids through their diet. The most common sources are nuts, seeds and fish. For example, 1/8 of a cup of walnuts would provide 1 gram of omega-3 fatty acids as would 1.5 ounces of salmon. One gram of omega-3 fatty acids would require you to eat 4 eggs specifically enriched and labeled as such.  

The best fish sources are cold-water fatty fish including mackerel, salmon, herring, tuna, trout and sardines.  Other seafood with omega-3 fatty acids include oysters and mussels. Flaxseed, chia seeds and walnuts are high in omega-3 fatty acids.  Soybeans, spinach, Brussels sprouts and omega-3 enriched eggs are another dietary source.  

Some of these same foods are also rich in vitamin D and these include fatty fish, egg yolks, milk, soy milk, almond milk, cheese and liver,

If none of these foods appeal to you, ask your pharmacist or healthcare professional for a reputable brand of omega-3 fatty acids and/or vitamin D to purchase. 

Do not forget the benefit of exercise three times per week in addition to the supplements. 

Beat aging by eating fish from a small pond (or a big ocean)!

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