Vitamin D, when combined with this nutrient slows ageing and helps us live longer

Ageing is a natural part of life, but what if certain lifestyle choices could slow it down? New research is shining light on how a simple combination—vitamin D, omega-3 fatty acids, and regular physical activity—might help the body age more gracefully.


According to a recent analysis from a study conducted among 777 older adults in Europe, this trio showed promising results in slowing down what’s known as biological ageing—that is, how old the body really is at a cellular level, not just by years. While more large-scale research is needed, the initial findings are encouraging, especially since these strategies are safe, affordable, and accessible to most.


Here is all we need to know about how this combination works and why it might just be a recipe for living healthier for longer.


Understanding biological age vs chronological age

Biological age refers to how well or poorly the body is functioning compared to actual age. Someone may be 70 years old chronologically but have a biological age of 60 due to healthy habits. This difference can be measured using advanced tools like DNA methylation clocks—GrimAge and PhenoAge being two examples used in the trial.


The slower the biological ageing process, the longer one might stay active, healthy, and independent in old age. That’s what makes this study so fascinating—it looks at changes happening at the cellular level.



Omega-3: Fighting inflammation to slow the clock

Omega-3 fatty acids are known for their heart and brain benefits, but they also play a major role in cellular health. Their anti-inflammatory properties help reduce chronic low-grade inflammation—one of the key drivers of ageing. They also combat oxidative stress, which damages cells and speeds up ageing.


In the study, omega-3 supplements alone showed a significant slowing in biological ageing across multiple measures. This suggests that omega-3s are doing much more than just supporting heart health—they’re helping cells stay younger.



Vitamin D: The sunshine nutrient with deep benefits

Vitamin D supports bone health and immune function, but its role in ageing is gaining attention too. One proposed mechanism is its ability to trigger the release of a protein called klotho, known to reduce harmful free radicals and preserve cell function.


Some studies suggest vitamin D may also help regulate gene expression related to inflammation and cell ageing. In the study, vitamin D supplementation (2,000 IU daily) added a mild but noticeable benefit to biological ageing when combined with omega-3 and exercise.




Exercise: The most natural anti-ageing tool

Among all health strategies, regular physical activity remains one of the most powerful. Exercise, especially strength training, helps maintain muscle mass, brain function, metabolic health, and hormonal balance.


In this trial, participants engaged in a home-based strength training program—just 30 minutes, three times a week. Those who exercised saw additional slowing of biological ageing, particularly when combined with omega-3 and vitamin D.


Exercise also boosts cell turnover, encourages DNA repair, and reduces the risk of age-related diseases. When merged with the right nutrients, it works even better.

Video

The real impact: Small changes, big health wins

Researchers found that this trio—omega-3, vitamin D, and exercise—together slowed biological ageing by nearly four months over three years. While this may sound small, it’s significant from a public health perspective. A few months of slower ageing across millions of people could mean fewer age-related illnesses, reduced healthcare burden, and improved quality of life in older age.