Unlocking the Synergy of Omega-3s, Vitamin D & Exercise for Longevity

 

A growing body of research is reshaping our understanding of ageing, revealing that it is far more malleable than we once believed. By optimising omega-3 intake, maintaining robust vitamin D levels, and engaging in regular movement, we can influence our biological ageing trajectory—enhancing resilience, longevity, and overall vitality.

But here’s where it gets even more exciting: the combination of these interventions is more powerful than any one of them in isolation.

Having a low omega-3 index has been linked to a higher risk of all-cause mortality—more so than smoking. Meanwhile, vitamin D, often referred to as a hormone rather than a vitamin, plays a crucial role in modulating key ageing mechanisms, including genomic stability, mitochondrial health, and cellular senescence. And we already know that leading a sedentary lifestyle is one of the strongest predictors of premature death—making movement an essential cornerstone of longevity. But what happens when we optimise all three?

Recent research suggests that the combination of omega-3s, vitamin D, and regular exercise has the potential to slow biological ageing more effectively than any of these interventions alone.

Omega-3s: The Missing Key to Unlocking the Benefits of Vitamin D & Movement

A groundbreaking new study explored the impact of omega-3s, vitamin D, and exercise on biological age using advanced epigenetic clocks. Over a three-year period, participants were divided into groups receiving either omega-3 supplementation, vitamin D, a simple home-based exercise program, or various combinations of these interventions.

The findings? Only omega-3 supplementation consistently lowered biological age across all measured epigenetic clocks. On its own, omega-3 slowed the pace of ageing and reduced biological age in older adults. But the real magic happened when omega-3s were combined with vitamin D or exercise—leading to even greater improvements in phenotypic age. And when all three interventions were combined, the greatest reduction in biological age was observed.

Why Biological Age Matters More Than Chronological Age

We all age chronologically, but our biological age—the state of our cells, tissues, and overall physiological health—tells a far richer story. Two people born in the same year may have vastly different biological ages, depending on their lifestyle, diet, and environmental exposures.

Biological age can be measured using epigenetic clocks, which assess DNA methylation patterns—modifications that influence gene activity without altering genetic code. These clocks provide insight into how quickly (or slowly) we are ageing at a cellular level. Biological age, rather than the number of years we’ve lived, is the more accurate predictor of health span, disease risk, and longevity.

The Power of Three: Omega-3s, Vitamin D & Exercise in Combination

In this study, the greatest reduction in phenotypic age—3.8 months over the three-year period—was seen when omega-3s, vitamin D, and exercise were combined. By comparison, omega-3s combined with either vitamin D or exercise led to a 3.3-month reduction.

Beyond biological age, findings from the DO-HEALTH trial reveal additional benefits of this trifecta. The combination of omega-3s, vitamin D, and exercise reduced the risk of pre-frailty by 39% and cancer risk by 61%, while omega-3 supplementation alone lowered the risk of infections and falls. These results suggest that optimizing omega-3 status not only influences biological markers of ageing but also translates into tangible improvements in overall health and functional capacity.

The Essential Role of Omega-3s in Healthy Ageing

While vitamin D and exercise are fundamental to well-being, this research highlights the central role of omega-3s in supporting longevity. Omega-3 supplementation was the only intervention that independently lowered biological age and appeared necessary for vitamin D and exercise to exert their full benefits. This doesn’t mean omega-3s replace movement or vitamin D—it simply underscores their importance as a foundational component of healthy ageing.

Each step we take towards a more resilient body and mind matters. And when we embrace multiple, complementary interventions, the benefits multiply. It’s not just about adding years to life—but adding life to years.

Study Reference

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 (2025). https://doi.org/10.1038/s43587-024-00793-y