Age is more than a number, and aging is far more complex than that—aging is an inevitable physical progression that is the result of many different biological processes, including tissue oxidation, damage to mitochondrial genomes, shortening telomeres, and physical trauma.

Getting older is a complex business, and it can’t be avoided. However, there’s mounting evidence that it can be delayed.

Research recently published in Nature Aging and Frontiers in Nutrition show evidence that omega-3 intake correlates with reductions in measurements of biological aging.

Health researchers studying the aging process rely on biological tests that measure aging—referred to as phenotypic age tests or epigenetic clock tests—such as PhenoAge or GrimAge.

As described in an American Heart Association press release, “Phenotypic age is a robust measure of biological (physiological) age calculated based on your chronological age plus the results of nine blood markers (routinely captured during clinical visits) for metabolism, inflammation and organ function (including glucose, C-reactive protein and creatinine). Phenotypic age acceleration is the difference between one’s phenotypic age and actual age. A higher phenotypic age acceleration value indicates faster biological aging.”

Two recent studies published in Frontiers in Nutrition and Nature Aging found evidence that taking omega-3s can slow the rate at which people age, as measured by epigenetic clock tests.

The Frontiers in Nutrition study used data from more than 20,000 adults participating in the National Health and Nutrition Examination Survey (NHANES) to investigate whether omega-3 intake correlated with changes in phenotypic aging.

The study’s authors found a “significant negative correlation” between omega-3 intake and phenotypic aging acceleration. As omega-3 intake increased, up to 1.1 grams per day, phenotypic age acceleration decreased. These findings suggest "that increasing Omega-3 intake could have potential benefits in delaying biological aging," and play an important role in supporting lifelong wellness.

The Nature Aging study took things a step further by monitoring nearly 800 people over the age of 70 who took the omega-3s DHA and EPA, vitamin D, and/or did 30 minutes of strength training 3 times per week, and repeatedly measured the participants’ rate of aging using four different epigenetic clock tests. They found that over a period of 3 years, taking omega-3s reduced biological aging by about 10%, and that taking omega-3s and vitamin D, plus engaging in exercise, slowed biological aging even more.

The studies’ researchers suggest several possible explanations for their findings, including “enhance[ment of] brain function and structure in the elderly,” omega-3s’ anti-inflammatory properties, and regulation of immune response. As the authors of the Frontiers in Nutrition study state, “the mechanisms by which Omega-3 fatty acids delay aging are complex and varied,” and more research will be necessary to identify how dietary intake of omega-3s affect aging, and the significance of the effect.

While research into omega-3s and their potential anti-aging properties is still in the preliminary stages, these early findings are exciting and underscore the importance of accessible omega-3 nutrition.

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