Could fish oil, vitamin D, and a few dumbbells be all it takes to slow down your biological clock? A new article in Nature Aging (Feb. 3) says that this could be the case.
Researchers from the University of Zurich just said that older people who took omega-3 fatty acids every day, especially when they also took vitamin D and did regular strength training, showed signs of biological aging more slowly. The difference wasn’t big, but it could be measured: up to four months younger over three years. That might not sound like a big deal for one person, but for a whole population? It’s large.
What the Study Examined
The data came from DO-HEALTH, Europe’s largest healthy-aging trial, which followed 777 adults aged 70 and older across Switzerland. Participants were randomly assigned to one of eight groups that included omega-3 supplements (1 gram of EPA/DHA), vitamin D (2,000 IU daily), and/or 30 minutes of strength training three times a week.
Scientists took blood samples four times over three years and used epigenetic clocks to look at them. Epigenetic clocks are scientific tools that guess your biological age based on DNA methylation patterns. They changed the results based on BMI, sex, and baseline age to make sure that the differences weren’t just because of those things.
What They Discovered
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Omega-3 Alone: Compared to a placebo, omega-3 alone slowed aging by about two months.
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The Triple Combination: The best thing was the three things together: omega-3, vitamin D, and exercise. They made aging about four months slower.
The results were the same across several biological age measures, including GrimAge, PhenoAge, and DunedinPACE.
Researchers say that even though the effect size was “small,” it is statistically significant, especially because these interventions are safe and inexpensive.
It’s interesting that the same DO-HEALTH trial found that this combination also lowered the risk of cancer, improved frailty scores, and cut the number of falls among older adults.
Why It Might Work
It looks like each part of the trio looks at aging from a different angle:
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Omega-3shelp keep cell membranes flexible, fight inflammation, and lower oxidative stress.
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Vitamin Dhelps keep the immune system in balance, activates anti-aging proteins like klotho, and controls cell senescence.
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Strength trainingkeeps muscles and metabolism strong, raises factors that protect the brain, and helps stop DNA damage that can lead to long-term illness.
When used together, these may work together to protect against biological aging.
What the Pros Say
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Dr. Steven Horvath, one of the people who helped make the GrimAge clock, called the results “groundbreaking” and said he has already changed his daily routine.
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Dr. Kenneth Konciljafrom the Cleveland Clinic praised the trial but said that follow-ups should be bigger and more varied.
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Dr. Heike Bischoff-Ferrari, the main author, also stressed the public health potential: it is safe, cheap, and scalable.
How to Apply These Findings
1. Get Up and Move More
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At least three days a week, do 30 minutes of strength or resistance training and 150 minutes of moderate aerobic activity.
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Add balance and flexibility exercises to lower the risk of falling.
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If you’re new, start with light weights and work your way up.
2. Get More Vitamin D
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Aim for a blood level of at least 30 ng/mL (75 nmol/L).
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Get 10 to 30 minutes of sunlight in the middle of the day, or eat fatty fish, fortified milk, and eggs.
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If sunlight or diet aren’t enough, supplements (800–2,000 IU daily) can help. Always talk to your doctor first.
3. Get Enough Omega-3
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Women should eat about 1.1 grams of this substance every day, and men should eat about 1.6 grams.
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Salmon, sardines, chia seeds, flax, and walnuts are some of the best foods to eat.
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If you don’t eat fish often, you might want to take a 1-gram EPA+DHA capsule every day. But be careful if you’re on blood thinners, as high doses may make bleeding more likely.
Be Safe
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Vitamin D: If you take a lot of vitamin D, check your levels every 6 to 12 months and don’t go above 100 ng/mL.
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Omega-3s: Taking more than 3 g/day can change how blood clots, so stop before surgery if your doctor tells you to.
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Exercise: If you have heart, joint, or metabolic problems, you should get permission to exercise.
The Bottom Line
These habits won’t “cure” getting older—nothing will. But they are safe, cheap, and backed by real data that shows they have an effect on biological age. You could see real benefits over time if you start in your 60s or earlier.
So eat your salmon, get some sun, lift something heavy, and talk to your doctor about the right doses for you. Taking small steps today could lead to a younger tomorrow.
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