Omega-3s May Slow Aging: New Study Shows Healthspan Benefits

Healthy aging involves more than just longevity. It's about extending your lifespan to live healthier longer and slowing biological aging or how fast the body ages at a cellular level.

While genes play a role in aging, diet, and lifestyle factors can significantly impact biological age. For example, a sedentary person who frequently consumes ultra-processed foods may age faster than someone who exercises regularly and follows a nutrient-dense diet.

It's clear that healthy eating, hitting the gym, and avoiding harmful habits like smoking can go a long way towards lengthening healthspan. Still, research is only beginning to uncover which nutrients and exercise programs are most likely to impact biological age.

For example, a new research published in Nature Aging examined whether vitamin D, omega-3 fatty acids, and a specific type of exercise could influence participants' biological age. In the clinical study called DO-HEALTH, scientists found that omega-3 fatty acids alone slowed biological aging in older adults by up to nearly four months.

DO-HEALTH trial omega-3 results

The study, involving 777 older adults in the University of Zurich’s DO-HEALTH trial, investigated whether taking 2,000 IU of vitamin D, 1 g of omega-3s (330 mg EPA and 660 mg DHA from marine algae) per day, and engaging in 30 minutes of strength training three times per week impacted measures of biological aging over a three-year timespan.

The researchers used four next-generation DNA methylation (DNAm) epigenetic clock measures of biological aging — PhenoAge, GrimAge, GrimAge2, and DunedinPACE.

“This result extends our previous findings from the DO-HEALTH study, in which these three factors combined had the greatest impact on reducing the risk of cancer and preventing premature frailty over a three-year period, to slowing down the biological aging process,” said corresponding study author Heike Bischoff-Ferrari, in a press release.

What are the measures of biological aging?

While no gold standard measure of biological aging exists, the researchers used the most recent, validated epigenetic clocks to measure the study participants' cellular aging.

These include:

• PhenoAge: Uses nine biomarkers and chronological age to predict various aging outcomes, including all-cause mortality, cancers, healthspan, physical functioning, and Alzheimer's disease.
• GrimAge: A composite biomarker based on the seven DNAm surrogates and a DNAm-based estimator of smoking pack-years that can predict a person's time to death, heart disease, and cancer.
• GrimAge2: Version 2 of GrimAge adds two new DNAm-based estimators of plasma proteins, including high-sensitivity C-reactive protein and hemoglobin A1C.
• DunedinPACE: Analyzes chemical signatures on the DNA in white blood cells called DNA methylation marks to measure how quickly or slowly a person is aging.

How omega-3s impact biological aging

The DO-HEALTH trial isn’t the only study that suggests omega-3s may influence how fast the body ages. For example, a 2024 study using data from 20,337 adult participants concluded that moderate increases in omega-3 fatty acid intake could potentially delay biological aging.

The researchers noted that omega-3 fatty acids influence signaling between cells and may help control gene expressions involved in regulating anti-inflammatory and anti-oxidative stress responses, which are crucial for preventing age-related health conditions.

Additionally, omega-3s may modulate immune system function and boost cellular health by protecting mitochondria from damage. Mitochondria play a critical role in cellular energy metabolism and the regulation of cell death.

William Kapp, M.D., a longevity expert and CEO, founder, and AI-driven health innovator at Fountain Life, tells WellnessPulse that omega-3s likely play a role in many aging-related body functions.

"Omega-3s aren't just wandering around doing nothing — they get into the membrane of your cells, brain, and immune cells and help them remain flexible, less inflamed, and stronger with time," Kapp explains.

He adds that the DO-HEALTH study revealed a slowdown of DNA methylation clocks, which is just a fancy way of saying the cells aged slower.

What's probably going on [is] omega-3s dial down chronic inflammation, help regulate stress responses, and even potentially alter the expression of some genes. It's putting your body on low alert so it can heal better. Over time, that adds up. It's not about appearing younger — it's about making your internal systems run more efficiently for longer. That's biological age, and omega-3 appears to slow that down.

William Kapp, M.D.

How much vitamin D and omega-3s should a person take?

When a new study suggests a specific vitamin or nutrient has potential anti-aging properties, some people might feel the need to start taking it in supplement form. However, there are factors like appropriate dosages and possible side effects to consider before adding any supplements to the daily regimen.

Omega-3s

According to the National Institutes of Health (NIH), adequate intakes (AIs) of Omega-3s for non-pregnant or lactating adults is 1.6 g for males and 1.1 g for females.

Consuming foods rich in omega-3 fatty acids, such as fatty fish, or taking supplements to reach adequate intake is likely safe. However, since omega-3s potentially reduce inflammation, they might lower immune functions that rely on inflammatory responses.

Higher doses of 2 to 15 g/day can potentially increase bleeding risks by reducing platelets' ability to form clots. In addition, some people may experience side effects from omega-3 supplements such as:

• Bad breath and smelly sweat
• Headache
• Heartburn, diarrhea, nausea, or gastrointestinal issues

Still, the U.S. Food and Drug Administration (FDA) has concluded that dietary supplements with no more than 5 grams of omega-3s per daily serving are safe for most people when used as recommended.

Vitamin D

The recommended dietary allowance (RDA) of Vitamin D per day for non-pregnant or lactating adults is 600 IU, while adults over 70 need 800 IU. Supplements can help a person achieve these levels. However, vitamin D is also found in foods like fish, fortified dairy, and breakfast cereal.

Since vitamin D increases calcium absorption in the gastrointestinal tract, consuming excessive amounts can lead to hypercalcemia or high calcium levels in the blood.

Moreover, vitamin D toxicity can cause kidney failure, calcifications in soft tissues, cardiac arrhythmias, and death.

According to the NIH, the tolerable upper intake level (UL) of vitamin D for all adults is 4,000 IU daily.

Other biological aging hacks

Biohacking, or the practice of taking drugs and supplements or engaging in experiments to slow the aging process, has soared in popularity in recent years. Data suggests that the global biohacking market size reached nearly $25 billion in 2024.

Biohackers like tech billionaire Bryan Johnson promote unorthodox anti-aging strategies such as taking 100 supplement pills every day. Even Secretary of Health and Human Services Robert F. Kennedy Jr. recently made headlines for allegedly using methylene blue, a drug approved by the FDA to treat a blood condition that may have anti-aging benefits.

Prioritizing a healthy diet, quality sleep, positive social connections, and regular exercise may also help delay cellular aging.

"Slow aging isn't about doing one thing — it's about building the right ones," Kapp says. "The study shows us vitamin D and strength training are essential, and I'd include fermented foods for gut health, berries for antioxidants, and magnesium for sleep and recovery."

Strength training is critical, according to Kapp, as it helps retain muscle mass, which can help a person stay metabolically young.

You're not just feeding your body — you're managing how fast your biology ticks. A little resistance training, a bit of sun, a plate with color, and enough downtime. That's the kind of everyday mix that seems boring but actually pushes the aging clock in the right direction. Simple things, done right, make the most impact over time.

William Kapp, M.D.

The verdict on omega-3s

The DO-HEALTH trial found that omega-3s only slowed biological aging by less than four months, and vitamin D and strength training slightly enhanced these benefits. Since the study ran for three months, which is relatively short, it's unclear whether long-term supplementing with omega-3 fatty acids and vitamin D could slow the cellular aging process even more.

While omega-3s may offer anti-aging benefits, they can't replace strategies known to boost overall health and potentially lengthen healthspan, like adopting a healthy diet, exercising regularly, and getting enough quality sleep.

Managing unhealthy habits such as smoking and excessive alcohol consumption are also critical steps a person can take to help slow the hands of time and delay biological aging.