Can you slow down aging? According to new research, foundational supplements like omega-3 fatty acids and vitamin D, when combined with regular exercise and a balanced diet, may help you stay younger longer. Participants who took both supplements exhibited changes at the molecular level that ultimately slowed biological aging, and regular physical activity improved their results further.

Interestingly, omega-3 fatty acids, when taken alone, slowed aging, while vitamin D supplements and exercise alone did not. However, researchers concluded that combining all three led to more noticeable results.

Note: Everyone's biology is unique, and there are different ways to measure aging, so further research is needed.

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What are the health benefits of vitamin D and omega-3 fatty acids?

You might know vitamin D as the sunshine vitamin. That's because when we spend time outside, exposing our skin to sunlight tells our body to make more vitamin D. However, most of us don't get enough of this important vitamin from sunlight (or food) alone, considering we spend the vast majority of our time inside.

This is why supplements are a proactive way to ensure our bodies get the nutrients they need to thrive. Vitamin D is a superstar for healthy bones and a strong immune system. It also contributes to your heart and brain function.

When we talk about vitamin D, we're referring to vitamin D3. While there are other types (like vitamin D2), vitamin D3 is one of the most common forms of this nutrient and the most effective. It's also what your body naturally produces.

Omega-3 fatty acids, primarily EPA and DHA, serve the crucial role of supporting your heart and cognitive health, too, and have positive effects on maintaining already-healthy LDL and HDL cholesterol and triglyceride levels. Omega-3s also help inhibit inflammatory factors to support whole-body health.

How do vitamin D and omega-3 work together?

You know that individually, these supplements can make a huge difference in your overall health. But how do vitamin D and omega-3 work together, and should you add both supplements to your routine?

Clinical research suggests that, on their own, vitamin D supplements, omega-3 capsules, and exercise may reduce cancer risk in older adults. However, when you combine them, they prove to be much more effective. Cancer is a metabolic and age-related disease that's the second leading cause of mortality in older adults.

It stands to reason that reducing your risk of cancer can boost longevity. Research has found overlapping areas where combining these nutrients can benefit heart health, cognitive function, and inflammation support.

In short, vitamin D and omega-3s are essential for overall health and well-being, and their combined effects may be stronger than when taken separately.

What are the recommended doses of vitamin D and omega-3 supplementation?

In the abovementioned study, participants were given 2,000 IU of vitamin D and one gram of omega-3. These doses, however, are lower than what many people generally require each day for optimal blood level results and to feel the effects.

It's best to speak with your healthcare provider to see what dosage benefits you the most. Life Extension generally recommends you get your vitamin D levels tested every few months to ensure they're in the optimal range since they can fluctuate. That said, many people require between 5,000 and 10,000 IU daily of vitamin D3, while aiming to have blood levels between 50 and 80 ng/mL.

Similarly, for omega-3 capsules, most people require more than just one gram to notice the effects unless they incorporate a lot of fatty fish into their diets (think SMASH: salmon, mackerel, anchovies, sardines and herring).

Test your omega index regularly, and aim to keep your levels between 8% and 12%. This may require a dose between one and four grams of EPA/DHA daily. Pro tip: You can test your omega-3 index from the comfort of your home!

What dietary sources provide vitamin D and omega-3?

You can get more vitamin D by eating more foods like fatty fish (or fish oil), eggs, beef, and cheese, in addition to products that have been fortified with the vitamin, such as milk. You can also find vitamin D in mushrooms. However, it's challenging to get enough of it from the foods we eat alone because vitamin D exists in small amounts. That's why most people require supplements each day to reach their optimal levels and maintain good health.

You can get more omega-3 fats in fatty fish in the form of DHA and EPA. This is why many omega-3 supplements are derived from fish oil!

If you're worried about the dreaded fish oil burps, certain plant sources of omega-3 contain ALA, which your body can convert to EPA and DHA. Some examples are flax and chia seeds. Mix these into your morning smoothie or sprinkle them on top of yogurt or oatmeal. And look for chia seed pudding recipes online.

Great. Now we're hungry.

How to choose a high-quality omega-3 and vitamin D supplement

To enjoy the health benefits of vitamin D and omega-3, look for brands that conduct third-party testing and make the results available on their website.

You can verify the purity of the products yourself. A certificate of analysis also demonstrates a brand's commitment to quality and transparency. For fish oil specifically, the supplements should be IFOS-certified to ensure that they aren't contaminated or oxidized.

Keep in mind that a nutrient-dense diet and plenty of movement come first and complement your healthy lifestyle with supplements. Finding ways to manage stress, stay hydrated, and get plenty of high-quality sleep is just as crucial.

Vitamin D and omega-3 play a significant role in supporting your body in several vital ways. The combination of the two provides many positive effects, including supporting cardiovascular function and bone strength. It may also reduce cancer risk, thus supporting healthy aging.

What you lack in nutrition and sunshine, you can offset with supplementation. As part of your lifestyle habits for longevity, improve your intake by incorporating omega-3 capsules and vitamin D supplements into your nutrition each day.

References

• Bischoff-Ferrari HA, et al. "Combined Vitamin D, Omega-3 Fatty Acids, and a Simple Home Exercise Program May Reduce Cancer Risk Among Active Adults Aged 70 and Older: A Randomized Clinical Trial." Front Aging. April 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC9261319/
• 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. February 2025. https://www.nature.com/articles/s43587-024-00793-y
• "Vitamin D." National Institutes of Health. July 2024. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

About Our Story Sources

The Life Extension Health News team delivers accurate information about vitamins, nutrition and aging. Our stories rely on multiple, authoritative sources and experts. We keep our content accurate and trustworthy, by submitting it to a medical reviewer.