Consuming omega-3 fatty acids—an essential fat the body does not produce—has long been recommended for boosting the health of the brain, eyes, and heart, as well as for its possible mental health benefits.
Now scientists have added another perk to the list: slowing down the aging process.
The findings come as part of a large, three-year randomized clinical trial: DO-HEALTH, which looked at the effects of omega-3s, vitamin D, and exercise on healthy aging among 2,157 Europeans who were 70 and over.
Initial findings saw the three interventions reduce the risk of infections and falls, and prevent cancer and premature frailty.
“These results inspired us to measure the direct influence of these three therapies on the biological aging process in the Swiss DO-HEALTH participants,” Bischoff-Ferrari, lead researcher and professor of geriatrics and geriatric medicine at the University of Zurich, explained in a news release.
Findings regarding omega-3 fatty acids plus vitamin D
To measure the biological aging process, the researchers used a scientific approach known as epigenetic clocks, which record chemical modifications of the DNA molecule, known as methylation, to quantify the difference between biological and chronological aging.
The study tested eight different supplement/exercise combinations on its subjects: omega-3 fatty acids (1,000-mg algae supplement) and/or vitamin D (2,000 IU) daily, and/or 30 minutes of at-home strength training three times a week.
After analyzing blood samples, researchers found that those taking omega-3s—regardless of gender, age, or body mass index—saw slowed-down biological aging by up to four months. And the complementary combination of omega-3, vitamin D, and strength training was even more effective.
“This result extends our previous findings from the DO-HEALTH study, in which these three factors combined had the greatest impact on reducing the risk of cancer and preventing premature frailty over a three-year period, to slowing down the biological aging process,” said Bischoff-Ferrari.
Omega-3 fatty acid sources
While the study used supplements derived from vegetarian algae, they are also found in the form of fish oil—as well as in a variety of foods. The National Institutes of Health Office of Dietary Supplements suggests the following for getting “adequate” amounts of the fat:
- Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines)
- Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
- Plant oils (such as flaxseed oil, soybean oil, and canola oil)
- Fortified foods (such as certain brands of eggs, yogurt, juices, milk, soy beverages, and infant formulas)
Finally, the latest study findings about omega-3s come with a big bonus: Vitamin D can also improve bone health and cognitive function, lower the risk of heart attack, and boost energy. And strength training exercises can help improve and even regain bone density. Add in your omegas, and it’s a fountain-of-youth trifecta.
More on supplements:
- Vitamin D may improve your energy levels. Here’s how much you need each day
- The 5 best supplements for healthy aging, according to a longevity expert
- The best time to take your supplements depends on these 2 factors, experts say
