How a simple daily Omega-3 capsule can help slow ageing

New research has shown that just one gram of omega-3s can slow down biological aging by up to four months, according to an analysis of clinical data from the international DO-HEALTH study. 

The comprehensive three-year study tracking nearly 800 older adults has revealed that daily omega-3 supplementation may help slow the biological ageing process.

The groundbreaking research, conducted by a collaborative team of scientists from Harvard University and the University of Zurich, monitored 777 elderly participants to assess the impact of various longevity interventions. 

Researchers specifically examined the effects of omega-3 fatty acids, vitamin D supplementation, and regular physical activity on biological markers associated with brain function, cardiovascular health, and cellular ageing.

Participants who consumed one gram of omega-3 fatty acids daily demonstrated measurable signs of reduced biological ageing compared to control subjects. However, the most significant benefits were observed in individuals who adopted a combined approach – taking both omega-3 and vitamin D supplements while also engaging in moderate home-based exercise sessions lasting 30 minutes, three times weekly.

Toral Shah MSc Nut Med AFMCP is a nutritional scientist, integrative oncology practitioner and nutritional adviser to fish oil brand Wiley’s Finest and says:

“As we get older, our bodies change in ways that can lead to diseases. In this study, researchers wanted to see if vitamin D, Omega-3s and exercise could help slow down ageing. In a study called the DO-HEALTH trial, researchers found that these things could slow ageing by about 3 – 4 months over three years.

“What was interesting to me was that 30% of participants had vitamin D levels that were below sufficient – ie below 20ng/ml (sufficient is 50, optimal is between 80 and 120).

“Your DNA has instructions for how your body works, but over time, certain changes happen to these instructions. One of these changes is called DNA methylation, which can turn genes on or off. Scientists can look at these changes to predict how old someone is and figure out if they’re aging in a healthy way.

“As DNA methylation can change as you age, scientists use these changes to create “epigenetic clocks” that estimate how old your body is. If your body ages faster than your actual age, you may be at higher risk of diseases like cancer.

“Omega-3 fatty acids (found in fish like salmon) might help slow down aging by changing DNA methylation patterns in a positive way. Studies have indicated that taking omega-3 supplements can influence the methylation status of genes associated with inflammation, cellular aging, and other aging processes. Omega-3 can help reduce chronic inflammation, which speeds up aging. By reducing inflammation and adjusting DNA methylation, omega-3 might help slow down aging without changing the DNA itself.

“In addition, Omega-3s can boost immune cells by lowering harmful inflammation in the body, which may help keep ageing under control.

“More research is needed to understand exactly how omega-3 affects ageing.  The optimal dosage of omega-3 for achieving epigenetic benefits may vary depending on individual factors. 

The British Heart Foundation highlights the health benefits of Omega-3 fatty acids, stating: “Some omega-3s are essential fatty acids, building blocks of the fats that your body needs to work properly. Your body can’t make them, so you have to get them from your diet.

The charity says Omega-3s have “been linked to a reduction in the risk of heart disease. It’s thought that they could do this in several ways, by reducing a type of fat in your blood called triglycerides, high levels of which are linked to a greater risk of heart attack and stroke, improving circulation, preventing blood clots, lowering blood pressure, and maintaining a healthy heart rhythm.

“Omega-3s have other important roles to health as well. They are in the membranes of every type of cell in the body and are also vital for the development of the brain and the retinas of a growing baby.”

Alexa Mullane is a Nutritional Therapist and ambassador for Wiley’s Finest and says: 

This is exciting research. We already know that Omega-3 fatty acids are hugely beneficial for bone health and brain health and now it’s great to see that it can also reduce ageing. One mechanism in the body that ages us prematurely is driven by chronic inflammation and has been coined ‘inflammaging’. Omega 3 is an anti-inflammatory nutrient and helps to reduce chronic inflammation, and therefore premature ageing, when taken regularly. Wiley’s Finest Peak DHA is high-quality Omega-3 supplement derived from wild Alaskan fish. CatchFree, a vegan Omega-3,  with vitamin D is a great plant-based alternative.

However, recent research by the Marine Stewardship Council (MSC) revealed that only 21% of the UK population follow the NHS advice of consuming at least two portions of fish (including one oily variety such as sardines and anchovies) per week. As a result, nutritionists recommend supplementing daily with Omega-3s. 

Where to buy your Omega-3s with Vitamin D

Wiley’s Finest Vitamin K2 & Omega-3 contains 500mg of Omega-3s, along with 2000 IU Vitamin D3 and 80ug of Vitamin K2 in one simple capsule. Vitamins K2 and Vitamin D3 helps improve your body’s ability to use bone-building nutrients, such as proteins and calcium, more effectively. They also work together to help support heart and circulatory health. £39.50 for 60 capsules. 

Wiley’s Finest Peak EPA contains 1000mg of Omega-3s in one simple capsule. It’s four times more potent than regular fish oil and is sustainably sourced from Wild Alaskan Fish. £21.99 for 30 capsules. 

Vegans and vegetarians may prefer plant-powered Wiley’s Finest CatchFree Omega. CatchFree capsules combine over 700 mg of fish-free Omega-3s sourced from marine algae and ahiflower oil. Each serving provides 500 mg DHA Omega-3, 25 ug of Vitamin K2, and 25 ug of Vitamin D3 to nourish the heart and brain, and support overall health and wellness. £32.99 for 60 capsules.