Omega-3 and Biological Aging: New Evidence on Longevity and Cellular Health

Omega-3 fatty acids—long valued for their cardiovascular and anti-inflammatory benefits—are also becoming a key player in the science of longevity.

The question of how fast we age biologically—rather than just chronologically—has been a growing focus in scientific research. While the number of years we have lived is easy to measure, the actual pace of aging at the cellular level can vary significantly from person to person. Lifestyle factors such as diet, exercise, and nutrient intake play a crucial role in this process, and recent advances in DNA methylation (DNAm) clocks have provided a way to quantify these effects. A large clinical study has now provided compelling evidence that omega-3 supplementation, vitamin D, and regular exercise can slow the progression of biological ageing. Over three years, more than 2,000 older adults were monitored to assess whether these interventions could influence four key DNA methylation clocks (PhenoAge, GrimAge, GrimAge2 and DunedinPACE), which serve as biomarkers for aging at the molecular level, over 3 years.

You cand read more about the study here

Slowing the Clock: Omega-3’s Distinct Role

Among the findings, omega-3 supplementation stood out for its measurable impact on biological ageing. Individuals taking omega-3 alone showed notable reductions in PhenoAge, GrimAge2, and DunedinPACE—three of the measured epigenetic markers associated with aging-related health risks. The effect was further amplified when combined with vitamin D and exercise, with the combined intervention reducing biological aging by an estimated 2.9–3.8 months over three years. Beyond its influence on aging markers, omega-3 supplementation was also linked to a 13% reduction in infections and a 10% decrease in falls, reinforcing its broader role in supporting resilience and overall health. Interestingly, those with lower baseline omega-3 levels experienced the most pronounced improvements, pointing to the potential for targeted nutritional strategies based on individual needs.

Shifting Perspectives on Nutrition and Aging

The notion that diet can influence aging is not new, but studies like this provide tangible, clinical evidence that specific nutrients actively modulate the aging process at a fundamental, genetic level. While research into biological aging is still evolving, the findings add to a growing body of evidence suggesting that omega-3 intake is not just beneficial but potentially essential in maintaining long-term health. With an aging global population increasingly focused on preventive health measures, the role of marine-derived omega-3s in slowing biological aging may soon become as widely recognized as their benefits for heart and brain health.