Aging processes are slowed down with omega-3 and vitamin D supplements

According to a University of Zurich study published in Nature Aging, daily intake of just one gram of omega-3 from supplements or a serving of fish can slow down the aging processes and extend lifespan. The effect can even be improved by combining omega-3 fatty acids with larger doses of vitamin D supplements and strength training.

Many people want to slow down their aging processes in order to enjoy senior life. Previous studies have shown that exercise and supplements of vitamin D and omega-3 fatty acids have a positive effect by reducing the risk of frailty, infections, cardiovascular diseases, and cancer. In the new clinical study from Switzerland, the researchers wanted to take a closer look at this at a molecular cell level. Therefore, the researchers analyzed a large three-year European population study (DO-HEALTH Trial), in which over 2,000 participants were divided into the following treatment groups:

• One group received a daily supplement of omega-3 (one gram)
• One group received a daily supplement of vitamin D (50 µg)
• One group did 30 minutes of strength training three times a week
• Four groups combined two or three of the interventions
• One group received a placebo

The researchers more specifically analyzed blood samples and other parameters from 777 Swiss participants who were selected from the larger study. They found that omega-3 fatty acids could slow biological age by up to four months over the three years – equivalent to around 10% – regardless of the participants' sex, age, or BMI. This is partly because omega-3 fatty acids are found in cell membranes, where they regulate a wide range of biochemical processes.
As something relatively new, they measured biological age by studying so-called epigenetic clocks from stored blood samples. This is a technique developed by Steve Horvath, a former professor at the University of California. The measurements were done by examining changes in cellular DNA methylation. These changes reflect how genes are activated to form various proteins and support other cell functions. During the aging process, methylation patterns change, which means that cells become less efficient at using the genetic codes and creating new cells. These changes can now be used to determine biological age.
The combination of omega-3 fatty acids, vitamin D, and strength training appeared to have an even better effect through other mechanisms on the immune system, regulation of inflammation, circulation, muscles, and more.
Omega-3 fatty acids are primarily found in fatty fish in the form of DHA and EPA, which are the biologically active forms. One gram of omega-3 fatty acids can be obtained daily by eating a serving of oily fish. If you do not like fish, a large standard-sized capsule usually contains one gram of omega-3. It is important to note that the participants received more than twice the recommended daily dose of vitamin D (50 µg) for people over 70 years (20 µg).

Lower risk of cancer and other age-related diseases

The Swiss study sheds new light on the earlier results of the DO-HEALTH study, which showed that the combination of omega-3 fatty acids, vitamin D, and strength training has the greatest anti-aging impact through the ability to prevent frailty, falls, cardiovascular diseases, cancer, and early death.
However, there are limitations to the study as it only concerns elderly Swiss participants. In the future, the researchers will expand their analysis of the DO-HEALTH study, which also includes participants from Germany, France, Austria, and Portugal. The aim is to look more closely at larger differences in genetics and various lifestyle factors. The DO-HEALTH study is currently the largest European population study ever conducted on elderly people over 70 years of age.

Other measurements of biological age

Biological age can be measured in different ways, and there is still no established standard method for doing this. Another way is to measure the length of the so-called telomeres, which are protective caps at the end of the DNA strands that keep them intact. The longer the telomeres, the slower the cellular age. It turns out that vitamin C, Q10, and selenium help protect telomeres from damage caused by free radicals and oxidative stress.

References:

Heike A. Bischoff-Ferrari et al. Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological aging in older adults from the DO-HEALTH trial. Nature Aging. 2025

University of Zurich. Omega-3s can slow down aging process. ScienceDaily. 2025