Can Ageing be Slowed down? Scientists Studied the Effects of Omega-3 Fatty Acids, Vitamin D, and Exercise

Have you ever looked in the mirror and asked yourself, ‘How old do I feel?‘ Or what is your actual biological age? It tells you how good your body’s condition is and can be different from the number of years based on your date of birth.

While our calendar age is unchangeable, scientists have been exploring for years the fascinating idea that our biological age is much more flexible. And what if we told you that you can lower it through nutrition? A new study published in the prestigious journal Nature Aging provides evidence and ways to do it.

Scientists Explored Ways We Can Slow Down Ageing

Scientists from Swiss and other world universities examined how omega-3 fatty acids, vitamin D, and exercise affect the rate of ageing in the body. This research is part of the extensive European clinical study DO-HEALTH, which showed that taking vitamin D and omega-3 fatty acids along with regular strength exercise leads to a lower risk of infections, falls and even cancer in seniors.

These results inspired scientists to push their research even further. They looked at how these three factors affect DNA ageing, and consequently, the entire organism.

How Did They Monitor the Impact of Omega-3 Fatty Acids, Vitamin D, and Exercise on Longevity?

The DO-HEALTH Bio-Age research involved 777 Swiss seniors in good condition, over 70 years of age. They underwent DNA analysis at the beginning of the monitoring and then at the end after three years. Changes in ageing were measured on so-called epigenetic clocks, which are advanced DNA tests that measure biological age and ageing rate.

Participants received either a placebo or one of these interventions over three years.

• They took 2000 IU of vitamin D daily.
• They received 1 g of omega-3 fatty acids (330 mg EPA and 660 mg DHA).
• Three times a week for 30 minutes, they did light strength home training.

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What Did They Find?

The second DNA analysis, after three years of exercise and supplement intake, brought interesting results.

• Omega-3 fatty acids proved to be the best player in the fight against ageing among the three approaches. Their effect on slowing down ageing was confirmed on three out of four epigenetic clocks.
• The greatest effect was in people with initially low levels of omega-3 fatty acids in their blood. This points to the fact that we are all individuals and nutrients can have different effects on us, for example, depending on our reserves.
• The combination of omega-3, vitamin D and exercise, however, brought even better results.
• Overall, it was shown that all interventions over the three-year period led to an average slowdown in biological ageing by 2.9 to 3.8 months compared to the expected rate. In other words, the participants’ bodies aged on average almost 4 months less over the entire three years than would be expected without these interventions. Omega-3 fatty acids had the largest share in this slowdown.

Why should You Care?

Although the study focused on seniors, its message is universal. It may be even more important for younger people because they have more time to adopt the right lifestyle and create foundations for health in later age. Biological ageing is a process that is ongoing. Incorporating omega-3 fatty acids, maintaining optimal vitamin D levels, and regular movement are thus not just solutions for seniors, but primarily an effective prevention and investment in long-term quality health.

If you really want to live longer, the key is not just healthy fats, but also depends on other components of nutrition and overall approach to lifestyle. You can read more about the anti-ageing effect of diet, exercise, and longevity support in the following articles.

• Anti-Ageing and Healthy Ageing: How to Take Care of Your Body and Maintain Your Health and Youthful Appearance?
• The Key to Longevity? Scientists Bring 8 Tips on How to Live Up to 24 Years Longer

What to Take Away from This Study?

The conclusions of this scientific work tell us that omega-3 fatty acids can contribute to your body ageing more slowly. And that’s even by influencing DNA itself. The great news is that their benefit is further increased in combination with vitamin D and exercise. Your body doesn’t age at the same rate as days pass on the calendar. It ages based on how fast the epigenetic clock ticks and your DNA ages. With the right approach, according to scientists, we can slow down this process and really confirm the phrase that age is just a number. Omega-3 fatty acids can play a very important role in this.

Sources:

[1] 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. – https://www.nature.com/articles/s43587-024-00793-y