Taking Fish Oil May Slow Down Aging—Especially If Combined With These 2 Habits

Photo Illustration by Michela Buttignol for Verywell Health; Getty Images

According to a recent study, people who took fish oil supplements, also called omega-3, showed signs of slower biological aging. Researchers also found that combining fish oil with vitamin D supplements and exercise had an even greater impact on aging.¹

“Biological aging is the normal changes which happen as our body adapts to all the exposure of time,” Kenneth Koncilja, MD, a geriatrician at Cleveland Clinic, told Verywell.

But your biological age isn’t the same as your chronological age, or the number of years you’ve lived, Koncilja added. Instead, it’s “a measure of overall health and wellness.”

Two people of the same chronological age could have different biological ages. As your biological age increases, your body may become less functional and efficient.

“There are changes to the biology of cells in our body, and that is from external damage, inherent genetic changes, dysfunction in organelles, and changes in the environment,” Koncilja said.

How the Study Linked These Habits With Slower Aging

For the study, published in the journal Nature Aging, researchers tracked 777 people over the age of 70 and measured their biological age using epigenetic clocks. These tools analyze how old a person appears to be on a cellular level.¹

The researchers divided the study participants into different groups and had them try various therapies. These included a daily vitamin D supplement (2,000 ICU), a daily omega-3 supplement (one gram), and 30 minutes of strength training three times a week.¹

After three years, blood samples revealed the biological ages of those who took omega-3 supplements only increased by two years and eight months, suggesting the supplements may slow aging.

One of the four epigenetic clocks the researchers used also found that strength training and vitamin D supplements slowed biological aging even further when combined with omega-3 fatty acids. These three habits were also associated with reduced risk of infections, falls, premature frailty, and cancer.¹

Why Might Omega-3 Slow Biological Aging?

Omega-3 supplements may slow down biological aging because they help with inflammation, said Marie van der Merwe, PhD, a coordinator of the applied physiology and nutrition doctoral program at the University of Memphis.

“Inflammation actually makes you age faster,” van der Merwe said. “By reducing inflammation, you’re kind of improving cellular health.”

However, according to the study authors, additional research is needed, and the technology used may not show the full picture of aging.¹

When it comes to supplements, more isn’t always better. If you've already been taking omega-3 and vitamin D, don't increase the dosages because of this one study, van der Merwe said.

If you haven't been taking these supplements, first discuss them with your primary care doctor, Konciilja said. Exercise, though, is generally good for everyone.

“I do think this also supports the benefits of aggressive, progressive daily exercise for all age groups," Koncilja said.

What This Means For You

According to a new study, taking two popular supplements—omega-3 fatty acids and vitamin D—combined with regular exercise may help you age slower. These healthy habits might slow down the process of biological aging, or aging that occurs on a cellular level. However, experts stressed that more research is needed before they can confidently recommend these two supplements for everyone.

Source:

1. Bischoff-Ferrari HA, Gängler S, Wieczorek M, et al. 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. Nat Aging. Published online February 3, 2025. doi:10.1038/s43587-024-00793-y

Important Notice: This article was originally published at www.verywellhealth.com by Maggie O'Neill where all credits are due. Fact checked by Nick Blackmer

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