The search for ways to slow down aging has led scientists to explore everything from diet to exercise and supplements. A recent analysis of the DO-HEALTH trial examined whether vitamin D, omega-3 supplements and a structured home exercise programme could slow biological aging as measured by DNA methylation (DNAm) clocks.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to relevant studies at bottom of page.
The Study: DO-HEALTH Bio-Age Trial
The study included 777 healthy, older adults (mean age: 75 years) from Switzerland who were part of the larger DO-HEALTH trial. Participants were given daily vitamin D (2,000 IU), omega-3 (1g), and/or a structured home exercise programme (strength-training exercise program performed for 30 min three times per week) for three years.
Researchers then measured changes in four DNAm (epigenetic) clocks: PhenoAge, GrimAge, GrimAge2, and DunedinPACE - to assess whether these interventions slowed biological aging.
Key Findings
Omega-3 Supplementation Showed the Most Promise: Omega-3 alone slowed biological aging on three of the four DNAm clocks: PhenoAge, GrimAge2 and DunedinPACE.
Combination Effects Were Observed: All three interventions together (omega-3, vitamin D and exercise) had an additive benefit on PhenoAge, suggesting that lifestyle modifications can work synergistically.
Effect Size Was Modest but Meaningful: The slowing of aging ranged from 2.9 to 3.8 months over the three-year period. While this may seem small, even minor reductions in biological aging could have long-term health benefits, especially over long term.
Vitamin D and Exercise Alone Had Limited Impact: Neither vitamin D nor exercise alone significantly influenced most DNAm clocks. However, when combined with omega-3, they contributed to better results on PhenoAge.
What This Means for Aging
These findings reinforce the idea that targeted interventions like omega-3 supplementation could influence biological aging. Prior observational studies have linked omega-3s to reduced inflammation, improved brain function and cardiovascular health. This trial adds to the evidence that omega-3s may also play a role in slowing down molecular aging processes.
The study also highlights the importance of individual variability. Participants with lower baseline omega-3 levels experienced a greater benefit, suggesting that those who consume less omega-3 in their diet may gain the most from supplementation.
Final Thoughts
While the effects were small, this study provides encouraging evidence that omega-3, vitamin D and exercise could contribute to healthier aging. Omega-3 stood out as the most effective intervention in slowing biological aging, particularly when combined with other healthy habits. Future research will help clarify long-term effects and whether these interventions can reduce the risk of age-related diseases over longer periods.
Incorporating omega-3-rich foods (like fatty fish, flaxseeds and walnuts) along with regular strength exercise and maintaining sufficient vitamin D levels might be a practical approach to supporting healthy aging. As we discovered in our article on the safety of omega-3 supplements, we prefer to focus on a whole food approach first - eating oily fish - rather than relying on pills.
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Alastair
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Related Resources
The study in question:
Bischoff-Ferrari HA, Gängler S, Wieczorek M, Belsky DW, Ryan J, Kressig RW, Stähelin HB, Theiler R, Dawson-Hughes B, Rizzoli R, Vellas B, Rouch L, Guyonnet S, Egli A, Orav EJ, Willett W, Horvath S. 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. 2025 Feb 3. doi: 10.1038/s43587-024-00793-y. Epub ahead of print. PMID: 39900648.
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