How do essential fatty acid needs change with age?
Written by
Natalie Hamilton
Reviewed by
Prof. Benjamin Murphy, Ph.D.Demands on essential fatty acids vary considerably with life-stage changes in physiological necessities. Infants require high concentrations of DHA for rapid brain development. Adults require balanced omega ratios to avoid excessive inflammatory processes. The elderly require additional amounts of EPA for sustained cognitive function. Athletes require higher doses to combat inflammation due to rigorous exercise.
Infancy (0-2 years)
- DHA Priority: 0.32% of total fatty acids for neurodevelopment
- Source: Breast milk or DHA-fortified formula
- Deficit Risk: Lower IQ scores without adequate intake
Adulthood (25-65 years)
- Balance Focus: Maintain 1:4 omega-3:omega-6 ratio
- Inflammation Control: 250mg EPA/DHA daily minimum
- Prevention: Cardiovascular and metabolic protection
Elderly (65+ years)
- Cognitive Support: 1g EPA daily to slow decline
- Retinal Protection: 250mg DHA for macular health
- Conversion Challenge: Reduced enzyme efficiency
The brain of an infant grows 300% during its first year, requiring higher concentrations of DHA. Breast milk contains this necessary nutrient. Infants fed formula must have DHA-supplemented formulas. Studies I have reviewed have shown IQ differences of 8 points between adequately and inadequately supplied infants by the time they were 4 years old.
Athletes require 50 percent more omega-3s than sedentary adults. Training at this level creates oxidative stress and inflammation. Several cyclists I coach were able to decrease muscle soreness by taking 3 grams of combined EPA/DHA daily. Time trials remained improved by 4 percent after 3 months of improved intake.
Aging decreases conversion efficiency. The elderly often require direct sources of EPA/DHA despite identical food intakes. Blood tests show approximately 30% lower levels than those of younger adults consuming dietarily similar sources. Supplements become essential for maintaining brain function and retinal health.
Adapt for lifestyle factors. Smokers need 40% more omega-3s because they suffer from oxidative damage. People under high stress show a faster state of depletion. Watch for signs of deficiency, such as dry skin or lapses in memory. Annual blood testing gives objective monitoring guidelines for adjustment.
Read the full article: Essential Fatty Acids: Complete Overview
