Daily Omega-3 supplements and exercise may slow aging, study finds

A groundbreaking study suggests that daily omega-3 and vitamin D supplementation, combined with regular exercise, may significantly slow biological aging over a three-year period. Researchers analyzed data from the DO-HEALTH trial, a European study tracking over 700 older adults, and found that those who followed this regimen experienced measurable anti-aging benefits at the molecular level.

Omega-3, Vitamin D, and Exercise: A Powerful Trio for Longevity

The study, published in Nature Aging, revealed that taking omega-3 and vitamin D supplements for three years reduced biological aging by approximately 3 to 4 months. When combined with regular exercise—30 minutes, three times per week—the effects were even more pronounced.

Biological aging differs from chronological aging. While two individuals may have the same age in years, their biological age may vary depending on lifestyle choices, diet, and genetic factors. Researchers used four epigenetic clocks to measure changes in DNA methylation, a process linked to aging.

Key Findings of the DO-HEALTH Study

Dr. Heike A. Bischoff-Ferrari, MD, MPH, DrPH, lead author of the study from the University of Basel and the University of Zurich, emphasized the importance of these findings. Previous research from the same trial found that omega-3 supplementation lowered fall risk by 10% and reduced infection rates by 13%. Additionally, when combined with vitamin D and exercise, the intervention decreased the risk of pre-frailty by 39% and invasive cancer by 61%.

The latest analysis confirms that omega-3 (1 gram per day, algae-based) slows biological aging in humans, with vitamin D (2,000 IU daily) and regular exercise amplifying the effects.

Biological Aging Assessed Using DNA Methylation Clocks

Researchers assessed biological age by analyzing DNA methylation patterns. One of the key biological clocks, PhenoAge, showed that individuals following the supplement and exercise regimen slowed their biological aging by approximately 2.9 to 3.8 months over the study period.

Steve Horvath, PhD, another lead researcher, explained that the observed slowing of biological aging aligns with previous findings showing reduced infection rates, falls, and cancer incidence among participants. This reinforces the potential of omega-3, vitamin D, and exercise as a viable public health strategy to extend healthspan.

Future Research and Public Health Implications

Although the study provides strong evidence that these interventions slow biological aging, more research is needed to determine whether this translates into increased lifespan and improved long-term health outcomes.

Dr. Clifford Segil, a neurologist at Providence Saint John’s Health Center, noted that while the findings are promising, further studies are required to analyze the individual effects of omega-3, vitamin D, and exercise separately before drawing broader conclusions.

Nonetheless, the message remains clear: regular exercise and proper supplementation with omega-3 and vitamin D can be valuable tools for maintaining health and mitigating age-related issues. As Dr. Segil puts it, "Everyone should consider exercising as we age—it helps us stay young. If you don’t use it, you will lose it."

Final Thoughts

While supplements alone may not be a magic bullet for aging, combining them with regular physical activity can provide tangible benefits for older adults. With further research, these lifestyle changes could pave the way for evidence-based recommendations to slow biological aging and promote overall well-being.