Fish Oil Slows Aging—And Works Even Better With These Two Habits
How Fish Oil Affects Biological Aging
A new study suggests that taking fish oil supplements, also known as omega-3, may help slow the biological aging process. Researchers found that people who consistently took omega-3 experienced a slower rate of aging at the cellular level. Even more impressively, combining fish oil with vitamin D supplements and regular exercise enhanced these effects.
According to Kenneth Koncilja, MD, a geriatrician at Cleveland Clinic, biological aging differs from chronological aging. While your chronological age reflects the number of years you’ve lived, biological age is a measure of your overall health and wellness. Two individuals of the same chronological age can have different biological ages, depending on factors such as genetics, environment, and lifestyle.
As biological age increases, cells undergo changes due to genetic shifts, external damage, and organelle dysfunction. These changes can affect how efficiently the body functions over time.
The Study Linking Fish Oil, Vitamin D, and Exercise to Slower Aging
The study, published in Nature Aging, tracked 777 adults over the age of 70. Researchers used epigenetic clocks—tools that measure aging at a cellular level—to analyze changes over three years.
Participants were divided into groups and given different health interventions, including:
- A daily dose of 2,000 IU of vitamin D
- One gram of omega-3 (fish oil) per day
- 30 minutes of strength training three times per week
At the end of the study, blood samples revealed that those who took only fish oil had a biological age increase of just two years and eight months—significantly less than expected. Furthermore, one of the four epigenetic clocks used in the study indicated that combining omega-3 with strength training and vitamin D had an even greater impact. Participants who followed all three habits experienced slower biological aging and lower risks of infections, falls, frailty, and cancer.
Why Omega-3 May Help Slow Aging
Experts believe omega-3 may slow biological aging by reducing inflammation. Marie van der Merwe, PhD, an applied physiology and nutrition expert at the University of Memphis, explained that inflammation accelerates aging. By minimizing inflammation, omega-3 helps maintain cellular health and longevity.
However, the study authors caution that more research is needed to fully understand these effects. While the findings are promising, the technology used to measure aging may not capture the complete picture.
If you’re already taking omega-3 and vitamin D, experts advise against increasing dosages based on this study alone. If you’re considering these supplements, consult your doctor first. Exercise, however, is universally beneficial.
“This study reinforces the importance of consistent, progressive exercise for all age groups,” said Dr. Koncilja.
