How Omega-3 supplements slow down ageing – what the science says
Could taking a daily supplement really help slow the ageing process? New research suggests that taking omega-3 may reduce ageing – especially when combined with vitamin D and regular exercise.
FYI: Omega-3 fatty acids, commonly found in fish, nuts, and seeds, are already known for their benefits to heart health, brain function and immunity. But now, scientists believe they may also play a key role in how quickly – or slowly – our cells age.
The research
A study, published in the journal Nature Ageing, led by Heike Bischoff-Ferrari from the Department of Geriatrics and Ageing Research at the University of Zurich, examined 777 people aged 70 to 91 to see whether omega-3 supplements could influence ageing at the cellular level.
The researchers used ‘epigenetic clocks’ – a method that measures chemical markers on DNA linked to ageing – to track changes over the space of three years.
Participants were then divided into groups and given different combinations of omega-3, vitamin D, placebo pills and a strength-training regime.
‘Omega-3 plays on multiple pathways of ageing, such as being anti-inflammatory. Similarly, vitamin D and exercise have multiple benefits,’ says Bischoff-Ferrari. ‘We thought, if you play on each of these differential pathways, do you get an additive benefit?’
The results
The results were pretty striking: those who took an omega-3 supplement daily showed signs of slower biological ageing, appearing three months younger – at the cellular level – compared to those who received a placebo.
‘This is the biggest trial we have today that hints that a simple supplement contributes to slowing biological ageing,’ says Bischoff-Ferrari.
The most significant anti-ageing effects, however, were actually seen by those who combined omega-3 with vitamin D and regular strength training. This group experienced an even greater slowdown in ageing – by nearly four months.
What this means for us
While these differences may seem small (what’s an extra three or four months in the grand scheme of things?), experts say they could be meaningful for older adults.
‘For someone in their 70s or 80s, even a few months can make a real difference in health and quality of life,’ Richard Siow of King’s College London told the New Scientist.
However, the study has its limitations. Most participants were already relatively healthy and active, meaning further research is needed to determine whether omega-3 has the same effects in younger, less active individuals or those with vitamin deficiencies.
The bottom line
This study adds to growing evidence that lifestyle choices – including having a healthy diet, supplements, and exercise – can help slow the ageing process. And for those looking to stay younger for longer? A daily dose of omega-3 might be a simple place to start.
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