Eating This Nutrient Every Day Can Slow Biological Aging

Omega-3 fatty acids have been known for providing health benefits to the heart and brain. Now, a new study reveals that consuming one gram of omega-3 fatty acids daily can slow down biological aging by up to four months.

While chronological age tells us how long we have been alive, biological age tells us how old our cells are and their current condition. Several factors, including diet and exercise, influence biological age.

The importance of omega-3 fatty acids was shown in the results of the DO-HEALTH study, published in the journal, Nature Aging. The study, led by researchers at the University of Zurich, investigated the effects of omega-3 fatty acids, vitamin D, and a home-based strength training program on biological aging in adults 70 and older over a three-year period.

In a previous DO-HEALTH study, researchers discovered that vitamin D, omega-3 fatty acids, and regular physical activity can reduce the risk of infections and falls, as well as prevent cancer and premature frailty.

Dr. Heike Bischoff-Ferrari, who led the study, said the previous results inspired the research team to measure the direct influence of vitamin D, omega-3 fatty acids, and regular physical activity on the biological aging process.

In the current DO-HEALTH study, researchers divided the 2,157 study participants into eight different groups to test the individual and combined benefits of 2,000 international units (IU) of vitamin D3, one gram of omega-3 fatty acids, and 30 minutes of home-based strength training three times a week. One of the eight groups received a placebo.

The research team analyzed the participants’ blood samples and found that taking omega-3 daily slowed down biological aging across four epigenetic clocks by up to four months. Epigenetic clocks are tests that monitor biological aging. One of the four epigenetic clocks showed that the combination of omega-3, vitamin D, and strength training proved to be even more effective in slowing down biological aging.

“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,” Dr. Bischoff-Ferrari, a professor of geriatrics and geriatric medicine at the University of Zurich, said in a press release.

Regarding the risk of cancer and premature frailty that Dr. Bischoff-Ferrari mentioned, the DO-HEALTH study found:

• Participants who took omega-3 fatty acids along with vitamin D and exercised were 39 percent less likely to develop premature frailty—a condition that can include weakness, slower walking, and exhaustion—and a 61 percent reduced risk of cancer.

Other Health Benefits of Omega-3 Fatty Acids

Besides the DO-HEALTH study, other studies have examined the various benefits omega-3 fatty acids offer. Theresa Gentile, a spokesperson for the Academy of Nutrition and Dietetics, said omega-3 fatty acids are known to:

• Improve rheumatoid arthritis symptoms (along with medication).

• Support eye and brain health, especially with certain aspects of cognitive function, such as processing speed and immediate recall.

Another reason this nutrient is known to affect aging is its impact on inflammation.

“Omega-3 fatty acids (EPA and DHA) help reduce inflammation, and since chronic inflammation is a major driver for aging and age-related diseases, reducing inflammation may help slow down this process,” Gentile told RealSimple.com. “Omega-3 fatty acids can also help reduce oxidative stress which can also help protect cells from damage from free radicals.”

Gentile noted that omega-3 fatty acids are also essential for cell health. “Omega-3 fatty acids also support healthy cell membranes, helping to protect cells from damage and keeping your body’s systems running smoothly. This helps lower the risk of diseases that come with aging.”

How Much Omega-3 Fatty Acids Do You Need in Your Diet?

While studies show that omega-3 fatty acids are important to healthy aging, there is limited information on exactly how much is needed to experience the nutrients’ health benefits. However, based on the DO-HEALTH clinical trial, you don’t need much of it. Participants in the DO-HEALTH study took 1-gram supplements of omega-3 fatty acids, which is less than the amount of three ounces of salmon.

Gentile noted that the study did not answer the questions of the amount of omega-3 fatty acids that offer the most benefits or whether it’s best to get the nutrients in food or supplements.

“There is no established daily value for omega-3 fatty acids, but many health organizations, including the American Heart Association, recommend consuming 250 to 500 milligrams EPA and DHA combined each day,” Gentile told RealSimple.com.

Gentile suggests getting omega-3 fatty acids from food sources rather than from supplements whenever possible, and consulting with your doctor if you are taking certain medications, such as anticoagulants.

“The risk of overdosing is very unlikely when omega-3’s are obtained through food vs. supplements,” she said.

Sources of Omega-3 Fatty Acids

There are a variety of foods that offer a good amount of omega-3 fatty acids, such as:

1. Fatty fish

Gentile recommends consuming two to three servings of fatty fish per week to get the benefits of omega-3 fatty acids. However, she warns that too much methyl mercury in seafood can pose a health risk.

According to Gentile, the seafood varieties that are higher in EPA and DHA omega-3 fatty acids include:

There are also different amounts of omega-3 fatty acids in various types of seafood. For instance:

You can incorporate other fish to get the same benefits.

2. Chia and Flaxseeds

Chia seeds and flaxseeds are additional sources of omega-3 fatty acids. Chia seeds have about five grams of the nutrient in a two-tablespoon serving.

Flaxseed has 3.6 grams per two-tablespoon serving. There’s also flaxseed oil, which contains 6.7 grams of fatty acids per tablespoon.

3. Nuts

With 2.57 grams of omega-3 fatty acids per ounce, walnuts are a great way to get this essential nutrient. Almonds and macadamia nuts offer some omega-3s, though in lower amounts than walnuts.

4. Fortified Foods

Eggs, yogurt, and some beverages, such as milk and juices, are fortified with omega-3 fatty acids. Omega-3 fortified eggs, for example, are produced by feeding hens a diet of omega-3 fatty acid sources such as flaxseed, flaxseed oil, or fish oil.

Source Links:

https://www.yahoo.com/lifestyle/eating-nutrient-every-day-slow-215641158.html?guccounter=1
https://www.nature.com/articles/s43587-024-00793-y#Sec1
https://www.myscience.ch/news/2025/omega_3s_can_slow_down_aging_process-2025-uzh