Fuel for Life: Unlock Longevity with Omega-3s, Vitamin D, and Magnesium
Living longer has never been the problem, but living longer in the confines of healthy aging escapes the grasp of many. The concept of a person with a low biological age serves as a good example. A person appearing and behaving two decades younger than their actual age, yet remaining energetic. Cue the naysayers who champion genetics, surgery, or expensive supplements over hard work and healthy living.
Truth is, harnessing sleep, nutrition, exercise, cognitive resilience, and a healthy environment can all contribute to gene expression, making us look and feel younger.
The cells of the body work by using 13 vitamins and 16 minerals in chemical reactions, working in unison so the body flies in the face of everyday challenges. We also have macronutrients like fats and proteins, which are an essential need in our diet.
Today, the focus is on nutrition, specifically 2 micronutrients and an essential fat for healthy aging. No one wants an achy body with low energy and brain fog. The body wants to run like a well-oiled machine. It does this with the help of 30 essential micronutrients.
Two essential micronutrients frequently deficient in the western diet are Vitamin D and magnesium.
Omega-3 fatty acids, while not micronutrients, are essential because of prevalent nationwide deficiencies like magnesium and vitamin D.
We should strive to get all nutrients from whole foods. Sometimes this poses a challenge and supplementation may be the next step in our goal towards healthy living.
Magnesium
Around 45% of the population is deficient. This seems crazy because the body uses magnesium as a cofactor in over 300 enzyme reactions. DNA damage repair requires it. Ignoring DNA damage may cause cancer and cells that don't function properly.
How important is magnesium? People with higher magnesium levels have a 40% lower all causes mortality and 50% decrease in cancer deaths.
Vitamin D
Studies show that about 35% of adults in the U.S. alone have insufficient vitamin D levels, while specific populations, such as older adults, are at even greater risk.
It's noteworthy that Vitamin D levels exceeding 30 ng/mL are associated with a lower risk of death from all causes. So why such a dramatic deficiency in the population?
- Lack of sunlight.
- Higher melanin pigment reduces production in darker skin individuals. Older people make significantly less.
- A 70-year-old makes 4 times less Vitamin D than a 20-year-old.
- Higher body fat also lowers circulating Vitamin D preventing usage by the body. Yet another reason the obesity epidemic lower health expectancy.
- A percentage of the population has a genetic predisposition that reduces the conversion of one form of vitamin D to its active form, thus exacerbating vitamin D deficiency. These people need extremely high supplementation to have normal vitamin D levels.
Vitamin Ds important is highlighted by its ability as a pro hormone entering the cell and regulating up to 5% of our genetic code or genome. Turning on crucial genes which regulate serotonin in the brain and immune function.
Omega-3 fats
Low-grade, persistent inflammation is a major contributor to faster aging. Picture a body ablaze with inflammation. Omega-3 fats are like a giant water plane that extinguishes the flames of inflammation. Dousing the flames into smoldering submission.
There are three types of omega-3s. First type of omega -3 found in plants ALA is weak and less effective. Second and third types are marine sources: EPA (best for inflammation) and DHA (great for heart and brain health)
Converting plant-based ALA to EPA and DHA is difficult; only 5-10% becomes EPA, and less than 1% becomes DHA.
Guess what blocks this conversion? Omega-6 fats.
Guess what blocks this conversion. Omega-6 fats. Even though the current evidence is mixed, there is growing concern about high omega-6 intake. Diets high in seed oils (omega-6 fatty acids) inhibit the enzyme needed for omega-3 benefits; these oils are abundant in processed foods such as canola and corn oil.
This is one thought process showing how excessive seed oil consumption causes inflammation.
How powerful are omega-3s fats?
Well, there is an omega-3 index. Blood levels to measure levels using red blood cells. Greater than 8% means you improve your life expectancy by 5 years. Surprisingly, non-smokers with an omega-3 index below 5% had a life expectancy similar to smokers showing how a low omega-3 index appears to be as detrimental to life expectancy as smoking.
Omega-6 fats are essential in moderation, but focusing on reducing processed seed oils and increasing omega-3-rich foods (like fatty fish, flaxseeds, and walnuts) helps maintain a healthy balance and reduces inflammation.
Daily Recommended Intake & Top Food Sources of Magnesium, Vitamin D, and Omega-3s
| Nutrient | Daily Recommended Intake (Adults) | Top Food Sources | Amount per Serving |
|---|---|---|---|
| Magnesium | Men: 400-420 mg Women: 310-320 mg | Pumpkin Seeds (1 oz) | 150 mg |
| Chia Seeds (1 oz) | 95 mg | ||
| Spinach (1 cup, cooked) | 157 mg | ||
| Almonds (1 oz) | 80 mg | ||
| Black Beans (1 cup, cooked) | 120 mg | ||
| Quinoa (1 cup, cooked) | 118 mg | ||
| Mackerel (3.5 oz) | 82 mg | ||
| Dark Chocolate (1 oz) | 64 mg | ||
| Avocado (1 medium) | 58 mg | ||
| Halibut (3.5 oz) | 90 mg | ||
| Vitamin D | 600-800 IU (up to 2,000 IU safe) | Salmon (3.5 oz) | 500-1,000 IU |
| Mackerel (3.5 oz) | 250-500 IU | ||
| Sardines (3.5 oz) | 170 IU | ||
| Cod Liver Oil (1 tbsp) | 1,360 IU | ||
| Egg Yolks (1 yolk) | 40-60 IU | ||
| UV-Exposed Mushrooms (3.5 oz) | Up to 450 IU | ||
| Omega-3 Fats | 1,100-1,600 mg (EPA+DHA) | Mackerel (3.5 oz) | 4,580 mg |
| Salmon (3.5 oz) | 2,260 mg | ||
| Sardines (3.5 oz) | 2,200 mg | ||
| Anchovies (3.5 oz) | 2,000 mg | ||
| Herring (3.5 oz) | 2,100 mg | ||
| Cod Liver Oil (1 tbsp) | 2,660 mg | ||
| Flaxseeds (1 tbsp, ground) | 2,350 mg (ALA) | ||
| Chia Seeds (1 tbsp) | 2,500 mg (ALA) | ||
| Walnuts (1 oz) | 2,570 mg (ALA) | ||
| Algal Oil (1 serving) | 300-600 mg (DHA) |
This table highlights top whole-food sources and daily intake guidelines for magnesium, vitamin D, and omega-3 fats to support optimal health.
Recommended daily intake and sources
Vitamin D intake
10-30 minutes of midday sun exposure on bare skin (face, arms, legs) a few times per week is best. It's more difficult to obtain sufficient vitamin D through diet alone. The most effective way is to get sunlight because few foods contain this extraordinary vitamin. 1,000-2,000 IU per day is often recommended but 4,000 IU per day is the official tolerable upper intake level. Any higher you should seek medical advice. Choose vitamin D3 (cholecalciferol) for better absorption and take with a fat containing meal.
Omega-3 intake
Data shows that daily omega-3 intake of at least 2 grams may lower cardiac death risk by as much as 45%, while 3 grams or more daily may reduce stroke risk by 26% and sudden death risk by 30%. Avoid excessive seed oils.
Magnesium intake
Magnesium 400-600 mg/day is often recommended for optimal heart, muscle, and brain function.
Summary
These three nutrients are a small part of the overall diet but contribute significantly to longevity and healthy aging. Despite their powerful anti-aging and mortality lowering properties, it is easy to see how one can become deficient. As we age, we benefit from higher doses of omega-3s, vitamin D and magnesium to maintain vitality. If we can’t get these nutrients from whole foods, supplementation is the next best answer. Fuel your body right, and you'll be strong. Give your future self a gift: take charge of your health today with omega-3s, vitamin D, and magnesium.