In what world would you believe that a group of smokers would have the same life expectancy as nonsmokers?
It sounds ridiculous, right? But it’s not…
A mind-blowing study from 2021 showed that there was one critical nutrient value that could make a smoker’s life expectancy the same as that of nonsmokers!
Obviously, that doesn’t mean you should start smoking. It means that we all need to focus on boosting this nutrient ASAP!
Today, I’m going to share with you what that nutrient is and how you can get it to an optimal level.
Let’s get into it…
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The Mind-Blowing Findings
Any guesses on what this key nutrient was that allowed smokers to have the same life expectancy as nonsmokers?
Drum roll please…
The key nutrient is omega-3 fatty acids!
Crazy right? Well, let’s dig into this a little more.
So why are we soooo deficient in this critical nutrient?
Since the 1940s our consumption of omega-3-rich foods has decreased by 80 percent and our consumption of inflammatory fats has increased like crazy. This is super scary because 96,000 preventable deaths a year can be linked back to omega-3 deficiency.
FYI, this is pretty close to the amount of men who die from alcohol-related causes yearly!
You might be wondering why omega-3 fats are so powerful. Typically called “healthy fats,” omega-3s are a type of fat that our bodies cannot produce internally. We need to consume them in order to get their benefits. You might have heard of the three main omega-3 fatty acids before: EPA, DHA, and ALA (I’ve talked a bunch about them in the past).
Overall, all omega-3 fats are super critical, supporting the structure of our cell membranes and contributing to decreased risk of heart attacks, stroke, high blood pressure, sudden death, and even certain cancers.
In fact, this type of fat is so protective, lacking in it increases our risk of death substantially.
Understanding the Almighty Omega-3 Index
An eye-opening study published in 2021 showcased just how powerful these anti-inflammatory fats can be. This study, which was a Framingham offspring cohort study, looked at the association of fatty acid metrics and their correlation to all-cause mortality. One of these metrics was the omega-3 index.
The omega-3 index measures the amount of EPA and DHA in the red blood cells. An optimal omega-3 index score is 8 percent or higher, but most Americans are at 4 percent or below.
According to my friends at OmegaQuant (the testing service I use to look at my own omega-3 index), being in the “high-risk zone,” which is 4 percent or lower, puts you at a 90 percent increased risk of sudden cardiac death!!
What was so fascinating about this study is that smokers who had an optimal omega-3 index score had the SAME life expectancy as nonsmokers with a low omega-3 index score—meaning the amount of omega-3s in their blood could have offered some protective effect, but even more importantly…
This also tells us that being deficient in omega-3 fats can be AS dangerous as being a smoker! WHOA! That’s pretty bad, considering most experts agree that smoking is the most damaging thing you can do to your body.
Shout-out to one of my top resources in the space of wellness, Dr. Rhonda Patrick, for calling attention to this mind-blowing study!
Although this study had some limitations in that it focused on an older population and they did not have a way to record how much the population was smoking, only that they did indeed smoke, there’s still some clear evidence here that your omega-3 index score matters.
Try This: How to Improve Your Omega-3 Index
- Eat your omega-3s. Remember, there are three main types of omega-3s: EPA, DHA, and ALA. Most people consume a ton of ALA, found in plants, but this type of fat has to be converted by enzymes in the body to EPA and DHA before it can actually be used. Many of our bodies are not great at this process. That’s why I love food and supplements with EPA and DHA. Some of my favorites include cold-water fish like salmon, mackerel, herring, anchovies, and sardines.
- Supplement with high-quality EPA/DHA if necessary. Many physicians recommend 2–3 grams of fish oil, but always work with your provider to find what’s best for you. (And if someone is taking blood thinners, they need to be careful about supplementing.) Here are my favorites:
- Wild-caught fish roe: This week’s sponsor, Paleovalley, makes gently freeze-dried wild-caught fish roe that’s 100 percent pure with no funky ingredients and rich in EPA/DHA.
- Fish oil: Nordic Naturals Ultimate Omega is a fish oil supplement highly recommended by doctors for its high quality and affordable price.
- Cod liver oil: I recommend Dutch Harbor Omega, the most powerful marine oil on the market. It’s sourced from Alaskan cod liver, certified sustainable, and contains vitamins A and D to support immune function.
- Krill oil: Bulletproof Omega Krill Complex is sustainably sourced and has optimal doses of EPA and DHA. It also contains GLA (another type of beneficial fatty acid), antioxidants from astaxanthin, and olive oil extract.
- Algal oil: For those who don’t eat fish, Performance Lab Omega-3 is the highest quality vegan EPA and DHA omega-3 I’ve seen. Its algae are sustainably harvested, and it doesn’t contain any harmful gums, vegetable oils, or preservatives.
- Measure your omega-3 index. If possible, I highly recommend this test, and best of all, it’s only $100. My favorite way to get your omega-3 index is with OmegaQuant because you can do it from the comfort of your home. OmegaQuant has been used by research institutes like Harvard and NIH and is the gold standard for measuring your omega-3 index. Having this information can help you work toward improving your scores!
The Bottom Line: Small Changes Make a Big Difference
Just because the average American has strayed from a diet rich in healthful omega-3 fats, it doesn’t mean we have to fall prey to the same fate.
Studies like this show us how important it is to eat foods rich in protective nutrients and choose high-quality supplements when necessary to get us to the optimal levels we need to thrive.
And just remember, thriving doesn’t have to be complicated. It’s truly as easy as 1-2-3:
Step 1: If you’re a smoker, get the right help to quit today. Your body, family, and friends will thank you.
Step 2: If you’re worried about how many omega-3s you’re getting in your diet, consider an omega-3 index.
Step 3: Eat foods rich in omega-3 fats and supplement if necessary.
Here’s to your health,
Dhru Purohit