New Study Shows Omega-3s & Vitamin D Slow Biological Aging 

How old are you, really? Your chronological age answers that question with the number of birthdays you've celebrated. However, your biological age is intended to reflect how well your body is aging internally. 

While you can't change your chronological age, you can slow (or even lower) your biological age through healthy lifestyle habits. A study recently published in Nature Aging found that two common supplements—omega-3s and vitamin D—may slow biological aging1. 

There's no standardized way to measure biological age. All biological age calculators use different algorithms and different inputs (like blood biomarkers and DNA methylation). 

Researchers of this study used multiple well-validated DNA methylation clocks to measure biological aging. The goal was to see the potential effects of taking 1,000 milligrams of omega-3s daily, 2,000 IUs of vitamin D, or their combined supplementation across these different measures. 

To do that, researchers analyzed DNA methylation measures from 777 older adults—one measure was taken at the start of the study, and one was taken three years later. 

The researchers found that taking omega-3s alone slowed aging across several markers, while combining omega-3s with vitamin D provided even more benefits.

Omega-3 fats—like EPA and DHA that are most concentrated in fatty fish—and vitamin D have long been known for their longevity-supporting benefits beyond changes related to DNA methylation. 

For starters, the participants of this study were part of a much larger randomized controlled trial on the effects of these supplements on healthy aging. 

Additional analysis found that omega-3 supplements alone reduced infections by 13% and reduced falls by 10%. Omega-3s, vitamin D, and exercise lowered pre-fatality risk by 39% and invasive cancer risk by 61% (!!) over three years. 

Omega-3 fats have potent anti-inflammatory effects in the body, which are important for resolving inflammation that tends to build up with age. Research also shows that these healthy fats support aging by protecting brain function and improving heart health, in addition to lowering the risk of age-related diseases. 

Nearly 90% of Americans2 aren't getting the recommended amount of omega-3 fats every day, which is 500 milligrams. So there's a lot of room for improvement. 

You can up your intake by eating more fatty fish like salmon, mackerel, and sardines. But in order to consistently reach a therapeutic dose of omega-3s (typically considered to be a minimum of 1,000 milligrams a day), consider leaning on a high-quality supplement.

Vitamin D is sometimes referred to as the longevity vitamin—and rightfully so. Studies consistently show that low levels of vitamin D are linked to chronic diseases and poor mobility3, whereas adequate levels help promote bone health, immunity, and cardiovascular health. 

Vitamin D also uniquely targets each of the 12 hallmarks of aging (like telomere attrition, mitochondrial dysfunction, and cellular senescence). 

But most people fail to get enough of this crucial vitamin. About 41% of U.S. adults have insufficient vitamin D 4levels (less than 30 ng/mL on a blood test), and 29% are vitamin D deficient (levels less than 20 mg/mL).