In a groundbreaking study published in Nature Aging, researchers have demonstrated that omega-3 supplements can significantly slow biological ageing, with even greater benefits when combined with vitamin D and regular exercise. This study, co-authored by clinician-scientist Heike Bischoff-Ferrari and geroscientist Steve Horvath, highlights a promising approach to mitigating the effects of ageing, particularly in older adults.
Bischoff-Ferrari and Horvath, both regular users of these supplements, have practiced what they preach. Horvath, who works at biotechnology company Altos Labs in Cambridge, UK, shares, “I do this every morning with my coffee,” emphasizing the importance of these supplements in his own health routine. According to the study, which tracked participants over a three-year period, omega-3 supplementation, combined with vitamin D and exercise, was found to slow biological ageing by three to four months.
Biological ageing refers to the molecular process of age-related decline, which can vary among individuals of the same chronological age. Nature reports that while three to four months may seem like a modest delay, it can have significant public health implications, particularly in reducing the incidence of age-related health conditions such as frailty and cognitive decline.
The study analyzed data from the DO-HEALTH trial, which took place across five European countries between 2012 and 2014. Over 700 participants, aged 70 or older, were given either a placebo or a combination of omega-3, vitamin D, and exercise. Blood samples taken from participants at the start and end of the study were analyzed using four biological clocks to assess the extent of biological ageing, based on methylation changes in DNA. This method, as noted by Nature, offers a more precise measure of biological age compared to chronological age.
One of the key findings, highlighted in Nature, showed that the combination of omega-3 supplementation (1 gram of polyunsaturated omega-3 fatty acids), vitamin D (2,000 IU per day), and exercise (30 minutes, three times a week) reduced biological ageing by 2.9 to 3.8 months. Omega-3 alone showed positive effects on three of the epigenetic clocks used in the study, underscoring its role in slowing ageing processes at the molecular level.
Despite the promising results, experts caution that while the study points to a slowing of biological age, it does not yet provide evidence that these interventions directly affect lifespan or healthspan. Gustavo Duque, a geroscientist at McGill University in Montreal, Canada, noted, “We cannot draw conclusions from this study about lifespan extension.” Nonetheless, the study aligns with previous findings from the DO-HEALTH trial, which showed that omega-3 supplementation lowered the rate of falls by 10% and reduced infections by up to 13%.
In addition, Nature highlights that omega-3 and vitamin D, combined with exercise, have been linked to a lower risk of cancer, providing further evidence of the health benefits these interventions can offer. However, researchers caution against excessive omega-3 consumption, as high doses can increase the risk of atrial fibrillation. The study suggests that 1 gram per day is a safe and effective dose.
While calorie restriction and reducing ultra-processed food intake have also shown benefits for slowing biological ageing, Horvath pointed out that supplements offer a more accessible and less disciplined approach to improving health. “It takes a lot of discipline to stay on these diets compared to taking daily supplements,” he said.
As Nature reports, the study adds to a growing body of evidence suggesting that simple, accessible interventions such as omega-3 supplementation, vitamin D intake, and regular exercise could help slow the biological processes of ageing, potentially offering substantial health benefits as the global population continues to age.
