Can Omega-3, Vitamin D, and Strength Training Really Turn Back Your Biological Clock?
What if everything you thought about aging was wrong?
For decades, we've accepted that getting older means inevitable decline—wrinkles, aches, chronic illness, and reduced vitality. But a revolutionary new study published in Nature Aging challenges this assumption, showing that we can measurably slow our body's biological aging clock with three surprisingly simple interventions.
As a board-certified nephrologist and obesity medicine specialist, I've spent years helping patients optimize their health through evidence-based approaches. Today, I'm excited to share findings from the largest European trial on healthy aging—and how you can apply these discoveries to potentially add years of healthy life.
The Difference Between Chronological and Biological Age
You know your chronological age—the number of candles on your birthday cake. But your biological age tells a different story. It reflects how well (or how poorly) your body is aging at the cellular level, regardless of how many years you've been alive.
Scientists measure biological age using "epigenetic clocks"—sophisticated tools that analyze DNA methylation patterns. These tiny chemical tags on your genes reveal whether you're aging faster or slower than expected for your chronological age.
Here's why this matters: If you can slow your biological age, you don't just live longer—you live better, with reduced risk of chronic diseases and improved quality of life throughout your years.
The DO-HEALTH Study: Europe's Largest Aging Trial
The DO-HEALTH (Vitamin D3-Omega3-Home Exercise-Healthy Ageing and Longevity Trial) study represents the gold standard in aging research:
Study Design:
2,157 healthy, active adults aged 70 and older
5 countries across Europe
8 treatment arms testing various combinations
3 years of careful follow-up
4 advanced biological clocks measuring DNA changes
The Three Interventions Tested:
1 gram daily of algae-based omega-3 (EPA/DHA)
2,000 IU daily of vitamin D3
30 minutes of strength training, three times per week
Participants received these interventions alone, in combination, or placebo, allowing researchers to determine which approaches worked best.
The Four Biological Clocks Explained
The study used four cutting-edge "epigenetic clocks" to measure aging:
1. PhenoAge
What it measures: Combines DNA methylation with clinical markers like blood sugar, inflammation, and immune function
What it predicts: Overall healthspan, disease risk, and lifespan
2. GrimAge2
What it measures: Methylation patterns linked to blood proteins and smoking history
What it predicts: Mortality risk and age-related disease development (updated version with improved accuracy)
3. DunedinPACE
What it measures: The rate of aging—essentially a speedometer for your aging process
What it predicts: Whether you're aging faster or slower than average for your age
These tools represent the gold standard in aging research, though they continue to evolve as our understanding deepens.
Groundbreaking Results: What the Study Found
The findings were remarkable:
Omega-3 Alone Showed Powerful Effects
Slowed biological aging on 3 out of 4 clocks
2.9 to 3.8 months of slower aging over three years
Biggest benefits in participants with initially low omega-3 blood levels
Combination Effects Were Even Stronger
Combining omega-3, vitamin D, and strength training showed additive effects
The PhenoAge clock showed particularly strong responses to the triple combination
Vitamin D and strength training enhanced omega-3's benefits, though they showed limited effects alone
Small Changes, Big Impact
Even seemingly modest shifts in biological age could translate to meaningful extra years of health over a lifetime—especially when started earlier and maintained consistently.
Your Questions Answered: A Complete FAQ
Q: What type of omega-3 should I take?
A: The study used algae-based omega-3 providing EPA and DHA—the same beneficial fats found in fatty fish. If you eat fish 2-3 times weekly, you might get sufficient amounts naturally. For vegetarians or those who don't eat fish regularly, algae oil supplements are excellent alternatives. Note that plant sources like flaxseed contain ALA, which converts less efficiently to EPA and DHA.
Q: Are these doses safe for everyone?
A: For most healthy adults, yes. However:
Omega-3: Can increase bleeding risk if you're on blood thinners—consult your doctor
Vitamin D: High doses can raise calcium levels, particularly concerning for those with kidney disease or parathyroid disorders
Strength training: Start gradually, especially if you're new to exercise
Always consult your healthcare provider before starting new supplements, particularly if you have existing health conditions.
Q: Should I get my blood levels tested first?
A: Absolutely. The study found the greatest anti-aging benefits in people with initially low omega-3 levels. Blood tests for 25(OH) vitamin D and omega-3 index can help personalize your approach and determine if supplementation is necessary.
Q: Can younger people benefit from these interventions?
A: While this study focused on adults over 70, these interventions are safe and likely beneficial for younger adults, especially those with metabolic, heart, or kidney health concerns. Starting earlier may provide even greater long-term benefits.
Q: How do these compare to other anti-aging approaches?
A: Currently, only caloric restriction has been proven to slow aging clocks in humans (demonstrated in the CALERIE trial). However, omega-3, vitamin D, and strength training offer several advantages:
More accessible and sustainable
Broader health benefits
Lower risk of adverse effects
No evidence that expensive "anti-aging" supplements like NAD boosters outperform these simple interventions
Q: How reliable are epigenetic clocks?
A: These represent our best current tools for measuring biological aging, but they're still evolving. They're most valuable for research rather than individual predictions. If you do get tested, remember: lifestyle choices matter far more than any single number.
Q: Can I take higher doses for better results?
A: No—more isn't better. Higher doses may increase side effects without additional benefits:
Vitamin D: 4,000-5,000 IU appears to be the ceiling for benefits
Omega-3: No additional benefits beyond 2 grams daily were found in studies
Q: How long must I maintain these habits?
A: The study tracked changes over three years, and benefits likely depend on consistency. If you stop, your biological aging clock could accelerate again. Consistency beats motivation when it comes to healthy aging.
Q: How can I start strength training safely?
A: Begin simply:
Bodyweight exercises: Chair stands (squats), wall push-ups
Resistance bands: Inexpensive and versatile
Start with 5 minutes, build to 30 minutes, 3 times weekly
Consider consulting a physical therapist if you're new to exercise or have health concerns
The Bigger Health Picture
These interventions don't just affect epigenetic clocks—they provide real-world benefits. In the DO-HEALTH study, participants also experienced:
Reduced falls and infections
Less frailty
Lower rates of invasive cancer
Better overall functional independence
As a nephrologist, I'm particularly excited about the kidney health implications. Both omega-3 fatty acids and vitamin D help reduce inflammation—a key driver of kidney disease progression.
Your Action Plan: Simple Steps to Start Today
Based on the strongest scientific evidence available, here's what you can implement:
1. Omega-3 Supplementation
Dose: 1 gram daily of EPA/DHA
Source: High-quality fish oil or algae-based supplements
Alternative: Fatty fish 2-3 times weekly
2. Vitamin D3
Dose: 2,000 IU daily
Quality: Look for D3 (cholecalciferol) rather than D2
Testing: Consider baseline blood testing
3. Strength Training
Frequency: 30 minutes, 3 times per week
Start simple: Bodyweight exercises, resistance bands
Progress gradually: Listen to your body
Cost-Effective Approach
Vitamin D: Inexpensive and widely available
Omega-3: Quality matters—choose third-party tested products
Strength training: Can be done at home with minimal equipment
The Bottom Line
Can you really slow your biological aging clock? According to the best available science, yes—through smart, sustainable daily choices that don't require expensive procedures or unproven supplements.
These three evidence-based interventions offer something rare in health: accessible, affordable strategies with proven benefits not just for longevity, but for the quality of those extra years.
The research is clear, the interventions are safe for most people, and the potential benefits extend far beyond just slowing aging clocks. Whether you're 35 or 75, it's never too early—or too late—to start investing in your biological age.
Dr. Sean Hashmi, MD, MS, FASN, is a board-certified nephrologist and obesity medicine specialist dedicated to evidence-based approaches to health and longevity. He practices in Southern California and founded SELFPrinciple.org to provide accessible health education.
Scientific References
Bischoff-Ferrari HA, 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." Nature Aging (2025). DOI:10.1038/s43587-024-00793-y
Levine ME, et al. "An epigenetic biomarker of aging for lifespan and healthspan." Aging (Albany NY). 2018.
Lu AT, et al. "GrimAge2: A new epigenetic clock for analyzing biological aging and healthspan." Aging (Albany NY). 2022.
Belsky DW, et al. "DunedinPACE, a DNA methylation biomarker of the pace of aging." eLife. 2022.
University of Zurich. "Daily Omega-3s Could Shave Months Off Your Biological Age." Press Release, 2025.
Medical Disclaimer: This content is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before making changes to your supplement regimen or exercise routine, especially if you have existing health conditions or take medications.
