A new study suggests that taking omega-3 and vitamin D supplements, when combined with regular exercise, can slow biological aging in older adults. The study found that this regimen might slow aging by several months over three years.
Researchers analyzed data from the DO-HEALTH trial, which tracked over 700 older adults across Europe. The findings, published in Nature Aging, revealed that participants who followed this combination experienced measurable biological benefits, including a 3 to 4-month delay in aging.
The research team followed participants aged 70 and older from five European countries. Over the course of three years, participants either received omega-3 and vitamin D supplements, exercised regularly, or both. Blood samples were taken at the beginning and end of the study to assess biological aging using four different biological clocks.
Dr. Heike A. Bischoff-Ferrari, lead author of the study, noted that omega-3 supplements alone helped reduce biological aging in three of the four clocks, while the combination of omega-3, vitamin D, and exercise had the most substantial effect.
“Omega-3 supplementation alone slowed biological aging, and when combined with vitamin D and exercise, the effect was even stronger,” Dr. Bischoff-Ferrari explained. “In total, biological aging was slowed by about 3 to 4 months over the course of three years.”
The study measured biological aging by examining DNA methylation, a key process that influences aging. Researchers used multiple DNA methylation clocks to capture different aspects of aging. One of the clocks, PhenoAge, indicated that older adults who took omega-3 (1 gram per day) and vitamin D (2,000 IU per day), combined with 30 minutes of exercise three times a week, experienced a delay in biological aging of about 3 months over three years.
While the individual effects of omega-3 and vitamin D were significant, the combination of all three interventions showed the greatest impact on slowing aging.
While the study shows promise, researchers caution that more research is needed to confirm whether these effects translate into longer life or better health. Experts also highlight the need for further studies to isolate the effects of each intervention—omega-3, vitamin D, and exercise—on biological aging.
Dr. Clifford Segil, a neurologist not involved in the study, pointed out that future studies should look at the effects of each treatment separately. “It would be helpful to break down the study into three parts to confirm the impact of each intervention on biological aging,” he said.
While more research is needed to draw broader conclusions, the study provides strong evidence that combining omega-3, vitamin D, and exercise may help slow biological aging. Experts agree that these strategies, already known for their health benefits, can be part of a practical approach to staying healthy as we age.
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