Could Your Daily Routine Be the Key to Slowing Aging?
Summary: A major European study reveals that combining omega-3s, vitamin D, and regular strength training can significantly slow biological aging in people over 70. Using cutting-edge epigenetic clocks, researchers found that even omega-3 alone can turn back the biological clock by months. This triple intervention may offer a simple, science-backed strategy to age more slowly, right from your daily routine.
Slow Aging with Omega-3, Vitamin D & Strength Training
What if getting older didn’t have to mean feeling older? A fascinating new study shows that a simple daily routine, taking omega-3s, vitamin D, and doing basic strength training, can significantly slow down biological aging in people over 70.
Using high-tech tools called epigenetic clocks, researchers found that even taking omega-3 supplements alone could reduce your biological age by months. But the real magic happened when all three interventions were combined.
Let’s dive into what the study revealed and how you might use this knowledge to support healthy aging.
What Is Biological Aging, and How Can We Measure It?
While your birthday tells you your chronological age, your biological age reflects how fast your body is aging on a cellular level. Researchers used epigenetic clocks, a method that tracks DNA methylation (chemical changes in your genes) to measure this.
These changes help scientists understand how well your body is aging, and whether interventions like supplements or exercise are making a difference.
The DO-HEALTH Study: A Powerful Anti-Aging Combo
The DO-HEALTH study, led by Professor Heike Bischoff-Ferrari from the University of Zurich, aimed to find out whether a specific combination of lifestyle changes could actually slow biological aging.
Over three years, researchers studied 777 adults aged 70+ and tested different combinations of:
- Omega-3 supplements (1 gram from algae)
- Vitamin D (2,000 IU daily)
- Simple strength training (30 minutes, 3 times a week)
The most powerful results came from combining all three. The triple combo slowed ageing by several months, according to advanced DNA analysis.
Even Omega-3s Alone Make a Difference
Blood samples showed that omega-3 fatty acids alone could slow biological aging by up to four months, regardless of a person’s gender, age, or body weight.
“This result extends our previous findings… to slowing down the biological ageing process,” said Prof. Bischoff-Ferrari.
Omega-3s are thought to help by reducing inflammation and supporting brain and heart health, mechanisms that can directly impact the aging process
Why the Triple Combo Works Best
Each intervention: vitamin D, omega-3s, and strength training, works in a unique way:
- Vitamin D supports bone health and immunity.
- Omega-3s reduce inflammation and protect cells.
- Strength training preserves muscle mass and mobility.
“Each of these measures works through different mechanisms that complement each other,” explained Bischoff-Ferrari.
When combined, they provide a synergistic effect, offering greater protection against aging than any one alone.
Can Epigenetic Clocks Guide Healthy Aging?
While exciting, the researchers caution that epigenetic clocks aren’t yet a gold standard for measuring biological age.
“However, we analyzed the best currently validated epigenetic clocks,” says Bischoff-Ferrari.
The team plans to continue using the DO-HEALTH platform and others like it to refine how we track and treat aging over time.
Next Steps: Expanding Beyond Switzerland
So far, the study included only Swiss participants, limiting how well the results apply globally. The next phase will involve a more diverse population from Germany, France, Austria, and Portugal to ensure these findings hold across different genetics and lifestyles.
Want to Age Gracefully? Start Here
If you’re over 70 or care for someone who is, this research offers a simple, actionable formula for slowing the aging process:
- Add omega-3 supplements to your routine
- Ensure adequate vitamin D intake
- Do basic strength training three times a week
Backed by science, this trio could help you not just live longer, but live better.
Reference
Heike A. Bischoff-Ferrari, Stephanie Gängler, Maud Wieczorek, Daniel W. Belsky, Joanne Ryan, Reto W. Kressig, Hannes B. Stähelin, Robert Theiler, Bess Dawson-Hughes, René Rizzoli, Bruno Vellas, Laure Rouch, Sophie Guyonnet, Andreas Egli, E. John Orav, Walter Willett and Steve Horvath et al. “Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological ageing in older adults from the DO-HEALTH trial” 3 February 2025, Nature Aging.
Dane
I am an MBBS graduate and a dedicated medical writer with a strong passion for deep research and psychology. I enjoy breaking down complex medical topics into engaging, easy-to-understand content, aiming to educate and inspire readers by exploring the fascinating connection between health, science, and the human mind.
