Authored by Jacqueline Tourville
The secret to staying strong, sharp, and vibrant as you age? It may already be in your supplement cabinet. A new study has revealed that two powerhouse nutrients—Omega-3 fatty acids and Vitamin D—actually slow biological aging at the cellular level, keeping your body and mind younger for longer.
Here’s what you need to know.
The science behind slower aging
Researchers looked at how Omega-3s and Vitamin D impact biological age—which isn’t the same as how many birthdays you’ve celebrated. Instead, biological aging is influenced by inflammation, DNA damage, and how well your cells, tissues and organs function over time.
The study followed 700 older adults over three years, using advanced “epigenetic clocks” to track changes in their biological age. (The clocks analyzed chemical changes in DNA that influence how quickly or slowly the body ages at a cellular level.) The results were striking: both women and men who took Omega-3 and Vitamin D supplements experienced a slower rate of biological aging compared to those who didn’t. According to reseachers, these nutrients do more than just support overall health — they help to preserve cellular function and reduce inflammation, keeping the body younger from the inside out.
Omega-3s and Vitamin D matter for healthy aging — and more
Women face unique health challenges as we age — from hormonal imbalances in menopause to increased risk of conditions like osteoporosis, heart disease, and cognitive decline. Omega-3s and Vitamin D play important roles in protecting the body against these age-related changes.
Omega-3 Fatty Acids – Full-spectrum Omega-3s, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), help reduce chronic inflammation by balancing pro-inflammatory omega-6 fatty acids. Omega-3s are converted into specialized compounds called resolvins and protectins, which actively resolve inflammation and promote tissue healing. As potent anti-inflammatory agents in the body, Omega-3s support heart and joint health and promote brain function to guard cognitive decline as we age. Omega-3s may also reduce the risk of depression and ease the symptoms of menopause.
Vitamin D – Both a nutrient and hormone precusor, Vitamin D is crucial for bone health, immune function, and mood regulation. A deficiency in Vitamin D can accelerate aging, especially when it comes to bone density and muscle function. It also plays a key role in healthy gene expression, another reason why the vitamin helps slow biological aging
How to add anti-aging nutrients to your routine
You can reap the benefits of Omega-3s and Vitamin D by taking these simple steps.
Increase your daily Omega-3 intake: Omega-3s are naturally found in salmon and other fatty fish, as well as in flaxseeds and walnuts. Aim for a few servings of wild caught salmon per week, or consider a high-quality Omega-3 supplement with combined EPA and DHA.
Optimize your Vitamin D levels: According to the CDC, approximately 1 in 4 women have insufficient levels of Vitamin D. A daily supplement of 2,000 IU is typically recommended to build or maintain adequate levels of the vitamin. Getting a blood test can help you determine your exact needs.
Stay active: Regular physical activity works hand-in-hand with the anti-aging effects of Omega-3s and Vitamin D. Whether it’s a daily walk, yoga, or strength training, exercise helps maintain cellular health and slow biological aging by helping to reduce chronic inflammation and improve insulin sensitivity.
Stay younger, longer
Aging is inevitable, but it’s clear that how you age is something you can influence. The combination of Omega-3s and Vitamin D is one of many scientifically-backed, simple ways to support healthy aging from the inside out.
Are these nutrients part of your supplement routine? If not, now’s the perfect time to start taking control of your biological age.
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