Study: Fish Oil May Slow Aging (Particularly When You Do These 2 Things Too)

By Joe Boland

March 10, 2025

Fish oil is a popular supplement, particularly for joint health, and it turns out fish oil may slow aging, particularly when combined with other healthy habits.

In fact, new research has suggested that combining fish oil, vitamin D and regular exercise could be a potent strategy for combating the signs of aging. A recent study published in Nature Aging shed light on the synergistic benefits of these three readily accessible interventions, offering hope for a healthier and longer healthspan.

Study: Fish oil may slow aging

Could a simple combination of fish oil, vitamin D and regular exercise help slow down aging? A groundbreaking new study published in Nature Aging suggested that this trio may work together to reduce inflammation and improve physical function, key factors associated with healthy aging.

The study investigated the impact of combining omega-3 fatty acids (found in fish oil), vitamin D and exercise on various aging markers. Researchers examined how these interventions affected factors like inflammation, muscle function and overall physical performance.

The findings revealed that a combination of all three interventions yielded the most significant positive outcomes. Participants who incorporated fish oil, vitamin D supplements and regular exercise into their routines experienced notable improvements in muscle strength, reduced inflammation and enhanced physical performance compared to those who only implemented one or two of these strategies.

According to the researchers, these three factors work together to amplify their anti-aging effects.

The study was a post hoc analysis of 777 participants from the DO-HEALTH trial. It investigated the impact of vitamin D (2,000 IU per day), omega-3 (1 g per day) and a home exercise program (30 minutes of strength training three times a week) on biological aging.

The study used next-generation DNA methylation (DNAm) measures, including PhenoAge, GrimAge, GrimAge2 and DunedinPACE, to assess biological aging. DNA methylation clocks track subtle epigenetic shifts in the body’s maintenance systems.

The trial indicated that omega-3 treatment had a protective effect on slowing biological aging over three years. This protective effect was additive when combined with vitamin D and exercise, particularly based on the PhenoAge measure.

When combining omega-3 supplementation with vitamin D and exercise, the risk of cancer, premature frailty, falls and infections appeared to decrease.

How fish oil supports longevity

Fish oil is rich in omega-3 fatty acids, particularly EPA and DHA, which have long been studied for their heart, brain and immune health benefits. This study adds to the growing body of evidence showing that omega-3s may also play a critical role in slowing the aging process by lowering chronic inflammation, a key driver of age-related diseases.

Chronic low-grade inflammation, often called “inflammaging,” has been linked to conditions like heart disease, arthritis, dementia and even cancer. Omega-3 fatty acids help combat this by reducing pro-inflammatory molecules in the body, thus potentially protecting cells and tissues from long-term damage.

Moreover, omega-3s support cardiovascular health, brain function and even mood, factors that contribute to both life span and healthspan, the period of life spent in good health.

How to incorporate into your routine

If you’re looking to follow the lead of the study participants, there are several ways to incorporate these aging-fighting tools into daily life:

• Omega-3 fatty acids: Eat more fatty fish, such as salmon, mackerel, sardines and trout, at least twice a week. For those who don’t eat fish, high-quality fish oil or algal oil (a plant-based source of omega-3s) supplements can help.
• Vitamin D: Known as the “sunshine vitamin,” vitamin D is produced when your skin is exposed to sunlight. About 15-30 minutes of midday sun exposure several times a week can help maintain healthy levels. Foods like fortified dairy, egg yolks and fatty fish also provide vitamin D, but many people may need supplements to reach optimal levels, especially in winter months or northern climates.
• Exercise: Regular moderate physical activity, such as brisk walking, swimming or cycling, can reduce inflammation and improve muscle and bone strength. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous-intensity exercise per week, combined with strength training exercises twice weekly.

Other anti-aging tips

While fish oil, vitamin D and exercise form a powerful trio, other science-backed habits can also promote healthy aging and longevity:

• Eat a Mediterranean-style diet rich in fruits, vegetables, whole grains, lean proteins, nuts and healthy fats like olive oil. This diet pattern has been linked to reduced risks of chronic disease and longer life span.
• Prioritize sleep: Aim for seven to nine hours of quality sleep per night to allow your body time to repair and regenerate.
• Manage stress: Chronic stress can accelerate aging by increasing inflammation and oxidative stress. Incorporate stress-reduction techniques, such as mindfulness, meditation, yoga or deep breathing.
• Stay socially active: Strong social connections are associated with a longer, healthier life. Make time for friends, family and community engagement.
• Avoid smoking and limit alcohol: Both can accelerate biological aging and increase the risk of chronic diseases.

Conclusion

• New research underscores the power of combining nutrition, supplementation and lifestyle factors to support healthy aging.
• By integrating fish oil, vitamin D and exercise into daily life, alongside other healthy habits, you may be able to not just add years to your life, but life to your years.
• By adopting a comprehensive approach, individuals can significantly improve their chances of living longer, healthier and more fulfilling lives.