Can omega-3 slow ageing? Here’s what science says

The quest for the fountain of youth may be as old as time itself, but modern science is bringing us closer to understanding how we can extend not just our lifespan, but our healthspan – the period of life spent in good health. A groundbreaking healthspan trial has revealed that a daily dose of omega-3 fatty acids could be a key ingredient in slowing down the ageing process, potentially unlocking the secret to a longer, healthier life. 

In a significant clinical trial, healthy older adults who consumed one gram of omega-3 oils every day for three years showed signs of ageing three months less than their counterparts who did not take the supplement. This was determined by biological markers, which are more reliable indicators of a person’s biological age compared to their chronological age. But the benefits didn’t stop there – when combined with vitamin D and regular exercise, the anti-ageing effect increased to nearly four months.

New studies suggest omega-3 could be more than a supplement—it might just be your anti-ageing secret. Image Source: Cottonbro Studio / Pexels

Heike Bischoff-Ferrari, a leading expert in geriatric medicine and healthy longevity at the University of Zurich, and the first author of the study, emphasised the importance of these findings. ‘Although the effects may seem modest with three to four months of rejuvenation over three years, if these benefits are sustained, they could have a significant impact on public health,’ she explained.

Omega-3 fatty acids, which are found in abundance in oily fish, as well as in nuts and seeds, have long been suspected to influence the ageing process. However, the extent to which they could offer tangible benefits for humans was previously unclear. This trial, which involved nearly 800 participants aged 70 and above in Switzerland, used sophisticated epigenetic clocks to measure DNA methylation – chemical changes that accumulate on DNA over time and reflect biological ageing more accurately than the number of years a person has lived.

Participants were divided into eight groups, each undertaking different combinations of interventions, including taking a gram of algae-based omega-3 daily, 2,000 international units of vitamin D, engaging in 30 minutes of exercise three times a week, or a mix of these activities. The results, published in Nature Ageing, indicated that omega-3 alone could slow ageing, with additional benefits observed when combined with vitamin D and exercise.

The same European trial, known as Do-Health, has reported other health benefits from omega-3 consumption, such as a 10% reduction in falls among seniors and a 13% decrease in infections. Moreover, the trio of omega-3, vitamin D, and exercise was found to lower the risk of entering pre-frailty by 39% and reduce invasive cancers by a staggering 61%.

These findings suggest that simple, affordable, and widely available interventions could significantly improve healthspan. While the individual benefits may be modest, the collective impact on population health could be substantial. However, it’s important to note that these results are preliminary, and it’s not yet confirmed whether the observed slowing of the ageing process will translate to longer, healthier lives.

While omega-3 has been associated with various health benefits, it’s worth mentioning that not all studies agree on its efficacy. For instance, one recent study suggested that fish oil supplements might only benefit those with cardiovascular disease, and could potentially increase the risk of heart conditions or stroke in healthy individuals. Consequently, the NHS recommends obtaining omega-3 from dietary sources, advising the consumption of two portions of fish per week or equivalent vegetarian sources.

Steve Horvath, a senior author at Altos Labs in Cambridge, views the study as a prototype for future ageing research. ‘In my opinion, 70 is the new 50,’ he remarked. ‘These interventions aren’t a cure for ageing, but the findings reinforce my commitment to taking a low-dose omega-3, vitamin D, and exercising regularly, all in moderation.’

However, some experts urge caution. Leonard Schalkwyk, a professor of human genetics at Essex University, points out that while DNA methylation changes with age, it’s not clear whether it’s a cause or an effect of ageing. ‘This study detects a small difference in age-associated DNA methylation in the ‘younger’ direction for elderly people assigned to vitamin D, omega-3, and exercise in a three-year randomised trial. Sadly, this doesn’t show that they have been made younger,’ he cautions.

As we continue to explore the potential benefits of omega-3, vitamin D, and exercise, it’s clear that simple lifestyle changes can contribute to a healthier, more vibrant life. But, what does this mean for you? Have you incorporated these practices into your routine? Have you noticed any changes in your overall well-being or ageing process? Share your stories in the comments below and let’s keep the conversation going.

Also read: Could this ‘miracle’ drug reverse the ageing process?

Abegail Abrugar
Abegail Abrugar
Abby is a dedicated writer with a passion for coaching, personal development, and empowering individuals to reach their full potential. With a strong background in leadership, she provides practical insights designed to inspire growth and positive change in others.

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