Want to Slow Down Aging? Science Says This Simple Daily Habit Works

Aging is often seen as something beyond your control—just a matter of genetics. But what if aging could be slowed from the inside out, without relying solely on the genes you were born with?

Scientists have discovered that a simple daily habit can help you slow down aging, and it only takes 1 gram a day.

A study from the University of Zurich found that taking just 1 gram of omega-3s daily could slow biological aging by up to four months over three years. But researchers didn’t stop there. The DO-HEALTH study took things a step further, examining how omega-3s, vitamin D, and strength training work together to improve overall health by reducing the risk of infections, falls, cancer, and frailty.

The findings raised an even bigger question: Could these three interventions work together to slow down aging? 

So researchers put it to the test, and the results might change everything we've come to know about aging.

How to Measure Aging

Aging is about more than the number of candles on your birthday cake. Your real age is made up of multiple factors that can be measured in two ways:

• Chronological Age – Counts the years since birth.
• Biological Age – Reflects how well your body is aging at the cellular level.

Scientists often measure this difference through epigenetic clocks. These clocks determine a person’s age by analyzing chemical changes in DNA. Until now, it wasn’t clear how sensitive these clocks were to specific anti-aging interventions.

That’s where the DO-HEALTH study comes in. Led by Heike Bischoff-Ferrari and in collaboration with Steve Horvath, a pioneer in epigenetic aging research, the study looked at whether omega-3s, vitamin D, and strength training could slow down aging.

Over three years, 777 adults over 70 followed one of eight different treatment plans, including:

• 2,000 IU of vitamin D daily
• 1 gram of omega-3s from algae daily
• 30 minutes of at-home strength training, three times per week

The study aimed to determine whether these simple, targeted interventions could influence the biological aging process and help people stay healthier for longer.

Can You Slow Down Aging? The Science Says Yes

When researchers analyzed the blood samples, the results were clear: omega-3s slowed biological aging by up to four months across multiple epigenetic clocks. And it didn’t matter whether participants were male or female, older or younger, or had a higher or lower body mass index—the effect was consistent.

But here’s where it gets even more interesting. The combination of omega-3s, vitamin D, and strength training had an even greater impact on slowing down aging. Each of these interventions works in a unique way, but together, they amplify each other’s effects, slowing aging at the cellular level.

• Omega-3s – Fight inflammation and help protect your DNA.
• Vitamin D – Supports your immune system, strengthens bones, and helps with cell repair.
• Strength Training – Helps you stay strong, boost metabolism, and increase longevity.

How Omega-3s Help Slow Down Aging

Omega-3s are known for supporting heart health, but research now shows they may also slow down aging at the cellular level. Their effects go far beyond cardiovascular health, influencing inflammation, brain function, DNA protection, and energy production—all critical factors in longevity.

• Reduce Inflammation – A major driver of aging and disease.
• Support Brain Health –Linked to better memory, cognition, and a lower risk of dementia.
• Protect DNA – Slows down telomere shortening, a key marker of aging.
• Boost Mitochondria – Keeps cells energized and functioning efficiently.

What This Means for You: How to Slow Down Aging Naturally

Aging is a natural part of life, but how you age is up to you. Here are some simple steps you can take today to slow down aging:

• Add omega-3s to your daily routine through food or supplements.
• Prioritize strength training, even two to three sessions per week can make a difference.
• Get enough vitamin D through sun exposure or supplements.

Small, daily choices can make a big difference in how you look and feel over time. Give yourself the gift of vitality and independence for years to come.