This blog is about a very practical finding that more than underlines the usefulness of a diet rich in omega-3 foods for a healthy and long life!
Epigenetic clocks for measuring the ageing process allow this conclusion to be drawn
How quickly we age is not just a question of the calendar. Our biological clock ticks individually and is influenced by various factors. A recent study has now provided exciting insights into how omega-3 fatty acids, vitamin D and exercise can slow down the ageing process.
What was examined?
Although observational studies and small pilot trials have long suggested that vitamin D, omega-3 and physical activity can slow biological ageing, larger clinical trials testing these treatments individually or in combination are lacking. This makes the results of a post-hoc analysis of 777 participants in the DO-HEALTH study, in which older adults were observed for three years, all the more important. The aim was to find out whether a daily intake of:
- Vitamin D (3,000 IU per day),
- Omega-3 fatty acids (1 g per day),
- a simple home training program
can slow down the biological ageing process. The researchers used so-called epigenetic clocks (DNA methylation tests) to measure biological ageing instead of calendar ageing.
Omega-3 fatty acids have the greatest influence
The most exciting finding: omega-3 fatty acids had the greatest influence on biological ageing. They were shown to slow down the ageing process, particularly when measured by the epigenetic clocks PhenoAge, GrimAge2 and DunedinPACE.
- Vitamin D and exercise alone showed no significant effects.
- Combined with omega-3, however, they were able to develop an additional protective effect, especially with regard to PhenoAge.
- Overall, the ageing process in the omega-3 group slowed down by an average of 2.9 to 3.8 months over the study period.
The latest scientific findings
More recent studies from 2023 and 2024 have further substantiated these findings. Of particular note is a large-scale meta-analysis from the journal Aging Cell, which shows that long-chain omega-3 fatty acids (EPA and DHA) not only slow down epigenetic ageing, but also activate anti-inflammatory mechanisms associated with better cardiovascular health and a lower risk of neurodegenerative diseases.
- Cardiovascular healthA study in the European Heart Journal (2023) found that a higher omega-3 intake is associated with a significant reduction in cardiovascular risk and improved endothelial function.
- Brain health and dementia preventionA study in Nature Neuroscience (2024) indicated that an omega-3-rich diet can promote myelination in the brain, which is associated with better cognitive function in old age.
- Longevity and cell healthAn experimental study at Harvard Medical School showed that omega-3 fatty acids can slow down telomere shortening - a key marker for cell ageing.
What do these results mean?
The latest scientific findings provide the first reliable evidence from large-scale clinical and experimental studies that omega-3 can slow down biological ageing. Although the effect is moderate, it underlines the importance of a targeted diet and exercise for healthy ageing.
What is particularly interesting is that the influence of omega-3 is not limited to epigenetic ageing, but also offers systemic health benefits associated with a longer life expectancy and a better quality of life.
Conclusion
Omega-3 can be a valuable element in a long-term anti-ageing strategy, especially in combination with other health-promoting measures such as regular exercise and a balanced diet. While the studies show that supplements do not work miracles, they confirm their positive influence on health in old age.
Practical recommendation
- Make sure you get enough omega-3 fatty acids, ideally from oily fish (salmon, mackerel, herring) or high-quality supplements.
- Combine omega-3 with other lifestyle factors such as regular exercise and a vitamin-rich diet.
- Monitor your health with modern biomarkers such as epigenetic clocks to take targeted measures for healthy ageing.
About Dr. med. Andreas Bernhardt:
Dr. Bernhardt is a specialist in general internal medicine with international training in endocrinology and Better Aging. He has been treating Women with biohormone therapy and prescribes Men in the andropause bioidentical hormones. Dr. Bernhardt has been a member of the Swiss Anti-Aging Society (SSAAMP) and the renowned Endocrine Society (Washington, D.C.) for many years. His focus is on bioidentical hormone therapy as part of a holistic longevity concept. As an expert on the German-speaking platform wechselweise.net he is committed to raising awareness in the DACH region about hormonal changes in men and women during the menopause - with the aim of promoting health and quality of life in the long term.