Omega-3, Vitamin D, and Longevity
What does the research say?
An interesting study from the University of Zurich (2025), published in Nature Aging, offers evidence that omega-3 fatty acids and vitamin D, when combined with regular exercise, can slow biological aging in older adults. This research used advanced “epigenetic clocks” (tools to measure age) over a three-year period.
Understanding Biological vs. Chronological Age
Chronological age counts the years since birth, biological age is the physiological state of our bodies. Epigenetic clocks study DNA patterns and provide a way to estimate biological age. This technique is used to evaluate the impact of different interventions on aging.
The Study
The study involved 777 healthy Swiss adults aged 70 and above, who were randomly assigned to receive:
Vitamin D daily.
1 gram of omega-3 fatty acids daily.
A home-based strength exercise program (30 minutes, three times a week).
Various combinations of the above.
The Results of the research
After three years, the findings were the following:
Omega-3 Supplementation Alone: Slowed biological aging by approximately 2.9 to 3.8 months.
Combined Interventions: The trio of omega-3, vitamin D, and exercise showed benefits, indicating a stronger slowing of biological aging.
Participants with lower baseline omega-3 levels experienced more significant benefits, suggesting that individuals with deficiencies might get greater advantages from supplementation.
Implications for Health and Longevity
While the observed slowing of biological aging - up to four months over three years - may seem low, these changes are meaningful at the population level. Even slight delays in biological aging can translate to reduced risks of age-related diseases and improved quality of life.
The study shows the potential of accessible, low-risk interventions - omega-3 supplementation, vitamin D intake, and regular exercise - in promoting healthy aging.
For those seeking to incorporate these insights:
Omega-3 Sources: Include fatty fish like salmon, mackerel, and sardines in your diet, or consider high-quality supplements, especially if dietary intake is insufficient.
Vitamin D: Regular sun exposure aids vitamin D synthesis; supplementation may be necessary in regions with limited sunlight.
Exercise: Engage in strength training exercises, such as resistance band workouts or bodyweight routines, for at least 30 minutes, three times a week.
The science is clear. By adopting these practices, individuals can take proactive steps toward slowing biological aging and enhancing overall health.
With health and love,
Miral & Adam
Team Naia
References:
Bischoff-Ferrari, H.A., Gängler, S., Wieczorek, M., et al. (2025). 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://doi.org/10.1038/s43587-024-00793-y