March 2, 2026, 12:13 pm | Read time: 6 minutes
Scientists are discovering more and more ways to slow down our aging process, but it is easy to fail when it comes to implementing these measures. Researchers at the University of Zurich show that it is quite simple, at least on a small scale: in clinical tests with older adults, they found that daily intake of omega-3 reprogrammed the age of cells. The researchers now know exactly how much younger the essential fatty acid can make us in months.
There are now a number of findings on aging processes and possible strategies to slow them down. Research now assumes that longevity—i.e., the question of whether we age healthily—is only about 20 to 30 percent predetermined by our genes. The influence of the environment and our lifestyle also plays a role. Mental health benefits when we face cognitive challenges and are generally in contact with others. Someone who exercises regularly into old age maintains their muscle mass and promotes the regenerative capacity of their cells, and when it comes to nutrition, the Mediterranean or low-calorie diet has proven to be beneficial for a long life in good health (the time of the evening meal is also interesting in this context).
Anyone who has studied the subject will now argue that dietary supplements can also contribute to healthy aging. This is true! There is scientific evidence, albeit controversial, especially for vitamin D (benefits the bones) and omega-3 fatty acids (benefits the heart and blood vessels). So far, so good—and so vague. A new study by researchers at the University of Zurich provides figures for the first time: This is how many months omega-3 and co. can really make us “younger.”
Overview
Can a Combination of Omega-3, Vitamin D, and Exercise Slow Down Aging?
Prof. Dr. med. Heike Bischoff-Ferrari is researching factors at the University of Zurich that could promote healthy aging. For a study, the specialist in geriatric medicine, general internal medicine, and rehabilitation, and Chair of Geriatrics and Aging Research, asked herself the question: Can a simple combination of omega-3 fatty acids, vitamin D, and regular exercise slow down aging at a cellular level? And if so, over what period of time?
Previous studies had already indicated that vitamin D, omega-3, and physical activity could influence epigenetic aging. However, this assumption was largely based on observational studies. Here, for the first time, the measures of epigenetic aging were examined in a controlled clinical setting.
Study Design and Methods
The “Do Health” study observed 2,157 healthy adults aged 70 and over in five European countries over a period of three years. 777 of the test subjects from Switzerland were virtually taken from Bischoff-Ferrari to investigate the effect of vitamin D, omega-3, and regular exercise on epigenetic aging.
How is biological age measured? One method of measuring biological aging is to analyze so-called DNA methylation clocks (also called DNAm data or epigenetic clocks). The pattern of DNA methylation, a specific epigenetic mark, changes in aging cells. DNAm data or epigenetic clocks are therefore a biomarker for biological age. Irrespective of chronological age (i.e., the age of a person as a measure of time), they provide information on the risk of age-related diseases. Epigenetic clocks that are important in the field of aging research and longevity include the Horvath clock, the Hannum clock, the PhenoAge, and the GrimAge. They are named after the researchers who developed the tests or the institutions where they were researched.
First, the study participants were randomly assigned to one of eight groups. They received either 2,000 IU of vitamin D, one gram of omega-3, completed the home exercise program (light, three times a week), or various combinations of these measures. The control group consisted of participants who received placebo supplements or no specific training instructions. To measure biological age, blood samples were taken at the beginning of the study and after three years, and epigenetic analyses were carried out. The DNAm data was analyzed.
The Key Findings of the Study
The researchers’ analysis revealed that it was not the combination of measures but omega-3 alone that had significant effects on three out of four epigenetic clocks. The results were published in the scientific journal “Nature”.1 These are the most important ones:
- PhenoAge showed—under omega-3 alone—a decrease of 0.16 units. This corresponds to a decrease in biological age of around three months. Two other epigenetic clocks (GrimAge2 and DunedinPACE) confirmed this decline in age.
- Vitamin D and home exercise alone had no effect on the epigenetic clocks.
- All three interventions (exercise, vitamin D, and omega-3) showed an additive effect on PhenoAge. For the researchers, this is an indication that a combination of omega-3, vitamin D, and exercise could have a greater influence on aging than individual measures.
The biological rejuvenation effects over the three years (study length) were between 2.9 and 3.8 months. Three or four months of rejuvenation doesn’t sound like much at first. However, lead author Bischoff-Ferrari justifies that such an effect could be significant at population level.
How Collagen Affects Biological Age, According to a Study
Ingredient in a Popular Drink Apparently Has Anti-Aging Effect
What Is the Significance of the Results?
The results suggest that targeted omega-3 supplementation can influence biological aging processes at the epigenetic level. This could be particularly relevant for people with low baseline omega-3 levels, as this group showed the greatest effects.
The additive effect of omega-3, vitamin D, and exercise on PhenoAge suggests that a combination could be more effective than a single intervention. However, it is unclear whether the observed changes bring long-term health benefits. Long-term studies are needed to verify whether the slowing of epigenetic clocks actually leads to longer life expectancy or a delay in age-related diseases.
Conclusion
Of course, the study doesn’t explicitly say that you can forget about a healthy lifestyle—for healthy aging—if you only take enough omega-3 … We are dealing here with the first clinical evidence that the regular intake of omega 3 fatty acids can slow down epigenetic aging. And that a combination of omega-3, vitamin D, and exercise could have an even greater effect. These findings do not detract from the importance of a healthy lifestyle for living as long as possible in good health. However, further research is needed to confirm the correlations. It is also necessary to understand exactly how diet and exercise influence our aging at a molecular level.