Omega-3 and healthy ageing: Heart, brain, eye and joint health

Discover how omega-3 EPA & DHA support heart, brain, eye and joint health as you age. Evidence-based guide to omega-3 intake and supplementation for Australians over 45.

Less than a quarter of Australian adults are meeting the recommended intake for long chain omega-3 fatty acids, according to the 2011-12 National Nutrition and Physical Activity Survey. That gap widens with age, as the body's demand for these fatty acids remains steady while dietary patterns often shift away from omega-3 rich foods.

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have attracted sustained research interest for their roles across multiple body systems. This article looks at how omega-3s contribute to heart, brain, eye and joint health as we age, what the current evidence shows, and where supplementation fits within a broader approach to wellbeing.

Understanding nutritional needs as we age

Ageing brings measurable changes to how the body absorbs, processes and uses nutrients. Digestive efficiency declines gradually from middle age, and the body's capacity to manage low grade inflammation shifts over time. These changes don't happen overnight, but they do mean that nutritional strategies that worked at 30 may not be sufficient at 55 or 65.

Omega-3 fatty acids are classified as polyunsaturated fats, and the two most researched forms, EPA and DHA, are found primarily in oily fish such as salmon, sardines and mackerel. The body can convert the plant based omega-3 ALA (alpha-linolenic acid, from sources like flaxseed and walnuts) into EPA and DHA, but conversion rates are low. A review published in the International Journal for Vitamin and Nutrition Research found that conversion of ALA to EPA sits at roughly 6%, while conversion to DHA is around 3.8%. This makes direct dietary or supplemental sources of EPA and DHA relevant for people at any age, and particularly so for those over 45 who may not be eating oily fish regularly.

The NHMRC Nutrient Reference Values for Australia and New Zealand set Suggested Dietary Targets for long chain omega-3 intake aimed at chronic disease prevention. Meeting these targets through diet alone requires consistent fish consumption that many Australians don't achieve. Understanding this context helps explain why omega-3 supplementation has become one of the most common nutritional strategies among older adults.

Omega-3 and heart health in later life

EPA and DHA contribute to cardiovascular health through several pathways. Both fatty acids play a role in maintaining healthy blood lipid levels, and EPA in particular has anti-inflammatory properties that may influence vascular function. The relationship between omega-3 intake and heart health has been studied extensively, though results across trials have varied depending on dose, formulation and the population studied.

A 2024 meta-analysis published in the European Journal of Preventive Cardiology examined 18 randomised controlled trials involving 134,144 participants. The analysis found that omega-3 supplementation was associated with modest reductions in the risk of myocardial infarction and cardiovascular death. These associations were observed in both primary and secondary prevention settings, and the effects were present even in participants already taking statins.

A comprehensive 2025 review in Nutrients synthesising evidence from 2020 to 2025 noted that higher circulating levels of EPA and DHA were consistently linked to lower cardiovascular risk in large cohort studies. The review also highlighted that moderate omega-3 intake (up to approximately 750 mg per day of combined EPA and DHA) appeared to have a favourable profile for cardiovascular system health.

It is worth noting that the evidence is strongest for omega-3's role in maintaining cardiovascular health, rather than treating established conditions. For people over 45, consistent omega-3 intake, whether from diet or supplementation, represents one component of a broader heart health strategy that includes physical activity, a balanced diet and regular health check ups.

Supporting cognitive health with omega-3

DHA is the predominant omega-3 fatty acid in brain tissue, concentrated heavily in the cerebral cortex and cell membranes where it influences how neurons communicate. EPA contributes differently, playing a role in modulating inflammatory processes within the brain. Together, they support the structural and functional aspects of brain health throughout life.

A 2025 dose-response meta-analysis published in Scientific Reports examined 58 randomised controlled trials and found that omega-3 supplementation was associated with improvements in attention, perceptual speed, language and primary memory. The analysis noted that effects were particularly evident in cognitively healthy individuals and in studies with intervention periods of less than 48 weeks.

A 2024 dose-response meta-analysis in BMC Medicine further found that omega-3 supplementation showed beneficial effects on executive function, with an upward trend within the initial 12 months and particular benefit at daily intakes above 500 mg.

The picture is nuanced, though. A 2025 systematic review in Clinical and Translational Neuroscience analysed 19 RCTs in cognitively unimpaired older adults and found no significant overall effect on global cognition scores. The authors noted that differences in supplement type, dosage, duration and outcome measures made comparisons difficult, and that some individual trials within the review did show positive results.

What emerges from the totality of evidence is that omega-3s may play a supportive role in maintaining cognitive function, with the strongest signals coming from populations with lower baseline omega-3 status and from studies measuring specific cognitive domains rather than global cognition alone. The research suggests consistent, long term intake matters more than short bursts of supplementation.

Omega-3 and joint comfort for active ageing

Mild joint stiffness and discomfort are common experiences as we get older, and maintaining mobility is a priority for many Australians over 45. Omega-3 fatty acids, particularly EPA, have well documented anti-inflammatory properties that have led researchers to investigate their role in joint health.

A 2023 meta-analysis published in the Journal of Orthopaedic Surgery and Research pooled data from nine RCTs involving 2,070 participants with mild osteoarthritis. The analysis found that omega-3 supplementation was associated with reduced joint discomfort and improved joint function compared to placebo, with no severe treatment related adverse events reported.

The anti-inflammatory mechanism is straightforward: EPA and DHA compete with arachidonic acid (an omega-6 fatty acid) for incorporation into cell membranes. When EPA is available in sufficient quantities, the body produces more anti-inflammatory mediators and fewer pro-inflammatory ones. This shift in the inflammatory balance may help explain the modest but consistent benefits seen in clinical trials.

A 2024 review in Nutrients examining omega-3 supplementation and osteoarthritis concluded that while evidence supports a role for omega-3s in managing mild joint symptoms, the effects are complementary to, not a replacement for, physical activity, weight management and other established approaches to joint health.

For people seeking to stay active as they age, omega-3s represent one piece of the puzzle. Pairing consistent omega-3 intake with regular movement, strength training and a diet rich in anti-inflammatory foods creates a more comprehensive approach to joint comfort.

Eye health and omega-3 in older adults

DHA is a major structural component of the retina, and maintaining adequate levels of this fatty acid is relevant to eye health across the lifespan. The retina has one of the highest concentrations of DHA of any tissue in the body, which has led to longstanding research interest in the relationship between omega-3 intake and vision.

A 2025 study published in Ophthalmology analysed UK Biobank data from 258,350 participants and found that higher plasma omega-3 and DHA levels were associated with a reduced incidence of age related eye changes over a mean follow up of 12.9 years. The study also used Mendelian randomisation to suggest a causal protective relationship, finding that genetic predisposition to higher omega-3 levels was associated with lower risk.

The current evidence suggests that maintaining adequate omega-3 levels throughout life, rather than starting supplementation after eye health changes have already progressed, may offer the greatest benefit. This aligns with the broader theme of omega-3 and ageing: consistent, long term intake appears more relevant than reactive supplementation.

Building a long-term omega-3 routine for healthy ageing

Food sources first

Oily fish remains the most efficient dietary source of EPA and DHA. Salmon, sardines, mackerel, herring and trout all provide meaningful amounts per serve. Two to three serves of oily fish per week can help meet the NHMRC's Suggested Dietary Target for long chain omega-3s. Other food sources include seafood such as prawns and oysters (which provide smaller amounts), and plant sources like flaxseed, chia seeds and walnuts (which supply ALA rather than EPA and DHA directly).

For many Australians, consistently eating this much fish is a challenge. Cost, availability, taste preferences and concerns about mercury all play a role. This is where supplementation can help fill a genuine nutritional gap, rather than replacing a good diet.

What to look for in a supplement

When choosing an omega-3 supplement, the amount of EPA and DHA per capsule matters more than the total fish oil content listed on the front of the pack. A product labelled as 1000 mg of fish oil may contain only 300 mg of actual omega-3s. Higher concentration formulas reduce the number of capsules needed each day, which can make long term adherence easier.

Purity and quality testing are also worth considering. Reputable manufacturers test for heavy metals (mercury, lead), PCBs and oxidation levels to confirm the oil remains fresh and effective.

For older adults looking for broad spectrum support across multiple health areas, Blackmores Omega Platinum contains concentrated fish omega-3 triglycerides providing 720 mg EPA and 480 mg DHA per capsule, along with vitamin E. It is formulated to support heart, brain, eye, joint and immune system health in a single daily capsule. For those whose primary focus is joint comfort and general cardiovascular support, Blackmores Omega Triple Super Strength Fish Oil delivers 540 mg EPA and 360 mg DHA per capsule, with a dosage pathway that can be adjusted based on individual health goals.

Consistency over intensity

Omega-3s incorporate gradually into cell membranes and tissues. This means the benefits associated with supplementation build over weeks and months of consistent use, not from occasional high doses. Most of the clinical trials showing positive outcomes ran for about 8-12 weeks, and many extended well beyond that. Choosing a time of day that fits your routine, and taking your omega-3 with a meal containing some fat to aid absorption, sets up a sustainable habit.

When to talk to a healthcare professional

Omega-3 supplements are well tolerated by most people, but certain situations call for professional guidance. If you are taking blood thinning medications such as warfarin, discuss omega-3 supplementation with your doctor, as fish oil has mild anticoagulant properties at higher doses. The same applies before planned surgery, where some practitioners recommend pausing fish oil one to two weeks beforehand.

If you are managing multiple health conditions or taking several medications, a healthcare professional can help assess how omega-3 supplementation fits alongside your existing treatment plan. Omega-3s work best as part of a comprehensive approach to health, not as a standalone solution.

Key takeaways

Omega-3 fatty acids, particularly EPA and DHA, contribute to heart, brain, eye and joint health through distinct but complementary mechanisms. The research base is substantial, with recent meta-analyses from 2023 to 2025 showing associations between omega‑3 intake and maintained cardiovascular health, modest cognitive performance benefits, improvements in eye health and some benefits for joint comfort, particularly in osteoarthritis.

Most Australians are not meeting the recommended omega-3 intake through diet alone. For adults over 45, a combination of regular oily fish consumption and targeted supplementation can help address this gap. The evidence consistently points to long term, consistent intake as the most effective strategy, rather than short term or sporadic use.

Quality and formulation matter. Choose a supplement that clearly states its EPA and DHA content per capsule, has been tested for purity, and aligns with your specific health priorities.

Frequently asked questions

Is omega-3 good for ageing?

Omega-3 fatty acids play a role in several areas of health that become increasingly relevant with age, including cardiovascular function, cognitive health, eye health and joint comfort. The evidence supports consistent, long term intake as part of a broader approach to healthy ageing, rather than as a standalone intervention.

What are the best supplements for ageing well?

Omega-3 (EPA and DHA) is one of the most researched supplements for age related health. Vitamin D, calcium, magnesium and B vitamins are also commonly discussed in the context of healthy ageing. The right combination depends on your individual dietary intake, health status and goals, so a conversation with a healthcare professional is worthwhile.

How much omega-3 should older adults take?

The NHMRC's Suggested Dietary Targets for long chain omega-3s are 430 mg per day for women and 610 mg per day for men, aimed at chronic disease prevention. Individual needs may vary. Following the dosage directions on your supplement label, or seeking advice from a healthcare professional, is the best approach.

Can I get enough omega-3 from food alone?

If you eat oily fish such as salmon, sardines or mackerel two to three times per week, you may meet your omega-3 needs through diet. Data from the 2011-2012 National Nutrition and Physical Activity Survey suggests fewer than one in four Australian adults are achieving the recommended intake, so supplementation can help fill the gap for many people.

Does omega-3 help with joint pain?

A 2023 meta-analysis of nine RCTs found that omega-3 supplementation was associated with reduced discomfort and improved function in people with mild osteoarthritis. Omega-3s are not a replacement for physical activity and weight management, but they may provide complementary support for joint comfort.

Always read the label and follow the directions for use.

Disclaimer: This article provides general information only and is not intended to diagnose, treat, cure, or prevent any disease. The information presented is not a substitute for professional medical advice. If you have concerns about your health, please consult your GP or healthcare provider for personalised assessment and recommendations. Supplements should not replace a balanced diet.