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February 4, 2025
Over the years, the benefits of omega-3 fatty acids have been touted extensively in the wellness space, and now you can add another potential perk of these vital healthy fats. Specifically, research published in February 2025 highlighted the potential of omega-3 fatty acids in slowing the aging process.
A comprehensive clinical trial conducted in Switzerland suggested that daily intake of omega-3 supplements may contribute to a slower rate of biological aging.
Study findings: Omega-3 for longevity
The study, published in Nature Aging, involved nearly 800 healthy adults aged 70 and above. Over a period of three years, participants were divided into eight groups, and each group was administered one gram of omega-3 daily, or 2,000 international units of vitamin D, or exercised 30 minutes three days a week, or did a combination of these things.
The researchers employed epigenetic clocks, which are tools that assess DNA methylation patterns, to measure biological aging. Results indicated that participants who took omega-3 aged approximately three months less than those who did not.
When omega-3 supplementation was combined with vitamin D and regular exercise, the effect was even more pronounced, with a reduction in biological aging of nearly four months.
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Beyond the modest deceleration in aging, the Do-Health study observed additional health benefits among participants receiving the combined interventions. These included reduced rates of falls, infections, pre-frailty and invasive cancers.
While the individual impact may appear minimal, the potential cumulative effect on public health could be substantial if these interventions are widely adopted.
“While the effects may appear small with three to four months rejuvenation of biological age in three years, if sustained, they may have relevant effects on population health,” study author Heike Bischoff-Ferrari, professor of geriatric medicine and healthy longevity at the University of Zurich, told The Guardian.
How to get more omega-3
Incorporating omega-3 fatty acids into your diet can be achieved through eating more omega-3 foods and supplementation. Here are some dietary and supplemental sources:
- Fatty fish: Salmon, mackerel, sardines and trout are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the primary forms of omega-3.
- Plant-based sources (vegan omega-3): Flaxseeds, chia seeds, walnuts and hemp seeds provide alpha-linolenic acid (ALA), a precursor to EPA and DHA.
- Algae oil: For those following a vegetarian or vegan diet, algae oil supplements offer a plant-based source of DHA and EPA.
- Supplements: Fish oil capsules are a convenient way to ensure adequate omega-3 intake, especially for individuals who may not consume sufficient amounts through diet alone.
It’s advisable to consult with a healthcare provider before starting any new supplementation to determine the appropriate dosage and ensure it aligns with your individual health needs.
Other ways to support healthspan
In addition to omega-3 supplementation, the following lifestyle modifications can contribute to a healthier, longer life:
- Regular physical activity: Engaging in consistent exercise has been shown to reduce the risk of chronic diseases and support overall well-being.
- Balanced diet: Consuming a diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats provides essential nutrients that support bodily functions and prevent disease.
- Adequate sleep: Quality sleep is crucial for cellular repair, cognitive function and hormonal balance.
- Stress management: Practices such as mindfulness, meditation and yoga can help mitigate the negative effects of chronic stress on the body.
- Social engagement: Maintaining strong social connections has been linked to improved mental health and longevity.
Conclusion
- The Swiss study added to the growing body of evidence suggesting that omega-3 fatty acids may play a role in slowing biological aging, particularly when combined with other healthy lifestyle practices.
- While the observed effects are modest, they highlight the potential of accessible interventions in promoting healthy aging.
- As research continues to evolve, integrating omega-3-rich foods or supplements, along with other health-supportive habits, may contribute to an extended healthspan and improved quality of life.
