Omega-3s: A Key to Slowing the Aging Process?
Omega-3 fatty acids are well-known for their health benefits, but recent research suggests they might also play a role in slowing down the aging process. Before diving into the study, let’s take a quick recap into Omega-3 Fatty Acids.

What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are essential polyunsaturated fats that our bodies need for growth, development, and overall health. Since our bodies can't produce omega-3s on their own, they must be obtained through diet or supplementation.

There are three primary types of omega-3 fatty acids:

1. ALA (Alpha-linolenic acid): Found in plant-based sources like flaxseeds, chia seeds, walnuts, and certain oils (canola, soybean).
2. EPA (Eicosapentaenoic acid): Primarily found in fatty fish such as salmon, mackerel, and sardines. EPA is known for its anti-inflammatory properties and benefits for heart health.
3. DHA (Docosahexaenoic acid): Predominantly found in fish and algae, DHA is crucial for brain health and the development of the retina in the eyes.

Omega-3s are involved in numerous essential processes across various systems, including the cardiovascular, brain, and immune systems. Here are a few key reasons why omega-3s are so important:

• Heart Health: Omega-3s help reduce the risk of heart disease by lowering triglycerides, reducing blood pressure, decreasing blood clotting, and lowering inflammation—factors that collectively reduce the risk of heart attacks and strokes.
• Brain Function: DHA is a major component of brain tissue. Adequate omega-3 intake is essential for cognitive function and mental health, and some studies suggest it may help protect against age-related cognitive decline, such as Alzheimer's disease.
• Joint Health and Inflammation: Omega-3s possess anti-inflammatory properties, making them beneficial for conditions like rheumatoid arthritis, asthma, and inflammatory bowel diseases (e.g., Crohn's disease).

• Mental Health: Research shows omega-3s may help manage depression, anxiety, and bipolar disorder. EPA, in particular, has been found to have positive effects on mood regulation.
• Pregnancy and Early Development: Omega-3s are essential for the development of a baby’s brain and eyes, especially DHA during pregnancy and breastfeeding.
• Eye Health: DHA is a major component of the retina, and adequate omega-3 intake has been linked to a reduced risk of macular degeneration, a leading cause of vision loss.

Where Can We Get Omega-3 Fatty Acids?
Omega-3s are found in a variety of food sources, depending on the type:

• Fatty Fish (EPA and DHA): Salmon, mackerel, sardines, herring, anchovies, trout.
• Plant-Based Sources (ALA): Flaxseeds, chia seeds, walnuts, hemp seeds, algal oil (a plant-based source of DHA and EPA).
• Other Sources: Omega-3 enriched eggs, seaweed, and algae-based supplements (especially for vegetarians or vegans).

Important Note: Plant-based sources like flaxseeds and chia seeds provide ALA, which can be converted into EPA and DHA. However, the conversion process is not very efficient, so it’s important to consume EPA and DHA directly through fish or supplements for optimal benefits.

The DO-HEALTH Trial
In January 2020, the DO-HEALTH Trial results were published in The Lancet Diabetes & Endocrinology. The trial involved 2,157 relatively healthy adults aged 70 or older from several European countries. It aimed to examine the effects of three interventions: vitamin D (2000 IU/day), omega-3 fatty acids (1000 mg/day of EPA+DHA in a 1:2 ratio), and a home exercise program.

Over the course of the 3-year study, researchers assessed participants’ physical function (e.g., walking speed, strength), fall frequency, cardiovascular events, cognitive function, and quality of life. The results showed that while omega-3s offered benefits, particularly in cardiovascular health, they didn’t provide significant improvements in cognitive function or physical performance.

Some of the study’s key findings include:

• Omega-3 supplementation reduced the rate of falls by 10%.
• Omega-3s lowered infection rates by up to 13%.
• Combining omega-3s, vitamin D, and exercise lowered the risk of pre-frailty by 39% and invasive cancer by 61%.

A New Study on Omega-3s and Aging
Fast forward to February 2025, and a post-hoc analysis of the DO-HEALTH trial has provided intriguing new insights. Published on February 3, 2025, in Nature Aging, this study examined how omega-3 supplementation affects biological aging in older adults.

The study analyzed data from 777 participants aged 70 and older, and found that daily supplementation with 1 gram of omega-3 fatty acids was associated with slower biological aging. Biological age was measured using epigenetic clocks, which track chemical modifications in DNA (methylation) to assess the gap between biological and chronological age. This study is the first to explore how these molecular clocks respond to targeted interventions like omega-3s.

As Dr. Heike Bischoff-Ferrari, co-author of the study, explains: “Some people are biologically younger than their chronological age, and others are biologically older.”

By analyzing blood samples, researchers found that omega-3 supplementation slowed biological aging by up to four months across various epigenetic clocks, regardless of age, gender, or body mass index. In addition, combining omega-3s with vitamin D and strength training showed even greater effectiveness in one of the epigenetic clocks.

Dr. Bischoff-Ferrari adds, “This result extends our previous findings from the DO-HEALTH study, where the combination of omega-3s, vitamin D, and strength training had the greatest impact on reducing cancer risk and preventing premature frailty over three years, to now slowing the biological aging process.”

Conclusion
The latest findings from the DO-HEALTH trial offer promising evidence that omega-3 fatty acids might not only support heart and brain health but could also play a role in slowing down the biological aging process. As research continues, omega-3s could prove to be a valuable tool in enhancing longevity and promoting healthy aging.

Always remember, Supplement means "in addition to!" The results you see in any research study concerning nutritional supplements will be enhanced if you follow a healthy lifestyle and diet. It should be no surprise to any IFPA Certified fitness professional that exercise, particularly strength training, is always a key component to living a longer, healthier, happier, and more functional life. We should never negate any of the 12 IFPA Components of Fitness, and we need to focus on our clients' needs, wants, and goals, but healthy strength training is a recurring element of the continuous search for the "Fountain of Youth!"

_{Bischoff-Ferrari, H.A., Gängler, S., Wieczorek, M. et al. Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological aging in older adults from the DO-HEALTH trial. Nat Aging 5, 376–385 (2025). https://doi.org/10.1038/s43587-024-00793-y}