Vitamin D and Omega-3 Fatty Acids: Nature’s Anti-Aging Secret

It’s ever-more important to take your cod liver oil, according to the results of a new study¹. Researchers have found that a combination of vitamin D and omega-3 fatty acids can work in tandem to slow biological aging. While evidence in observational studies and small pilot trials had indicated this possibility, the new study in Nature zeroes in on the magic potion by way of post hoc analysis of data from the DO-HEALTH trial.

So, did the study really unlock how to slow aging? Well, the 777-participant trial revealed that a combination of 2,000 IU of vitamin D and/or 1g of omega-3 a day alongside a simple, thrice-weekly 30-minute home exercise program could slow biological aging across four next-generation DNA methylation measures.

Health Benefits of Vitamin D

The new research only adds to the growing body of evidence regarding the importance of Vitamin D supplementation. A 2020 study in Nutrients highlighted the link between vitamin D and improved immunity², and according to Dave Asprey, 4x NY Times Bestselling Author of Heavily Meditated, vitamin D is “crucial” for a functioning immune system.

So why is vitamin D important? “If you want to live a long time, you want to have a healthy immune system,” says Asprey. And that’s not all. “Vitamin D also works at the genetic level to improve longevity,” he explains, noting that studies have shown that vitamin D “positively influences genes involving inflammation, DNA repair, and cellular proliferation — all things that affect aging.”

Vitamin D can also have a beneficial effect on muscle growth and fat reduction. In a 2024 study in Research Square, high-dose Vitamin D supplementation (about 30 ng/dL) was found to help allocate excess calories towards growing muscle instead of storing fat by improving the body’s sensitivity towards leptin, aka the “fullness hormone,” and reducing the production of myostatin, which slows muscle growth³. 

Vitamin D also has an important role to play in reducing the risk of certain metabolic diseases. One study published in early 2025 in Nutrition Research showed that vitamin D deficiency could have a negative effect on gut health, weakening the intestinal barrier and increasing the likelihood of inflammatory responses that could trigger liver disease, type 1 diabetes, obesity, inflammatory bowel disease, and even colon cancer⁴. Vitamin D supplementation, meanwhile, has been found to lead to a “modest decrease” in deaths from cancer⁵. 

How Much Vitamin D Can You Get from the Sun?

Vitamin D is known as the sunshine vitamin for a reason: Our liver and kidneys can naturally make Vitamin D by transforming ultraviolet rays into Vitamin D3. That said, Asprey notes, “most people (including myself) don’t have the right set of genes to get their vitamin D levels high enough from sun alone.” 

Studies have shown that depending on the season and your skin type, somewhere between eight minutes and nearly two hours of sun exposure may be needed to get your full recommended dose⁶.

Where Else Is Your Vitamin D Coming From?

It’s natural to turn to food sources of vitamin D as an alternative. However, Asprey notes that, “even if you eat a lot of egg yolks or consume wild-caught fish, you probably won’t get enough to meet your daily needs.”

He recommends taking a D3 supplement (not D2), preferably in a formula that pairs it with Vitamin K2. The K2 unlocks the vitamin D3 benefits, Asprey explains, by guiding it “into your bones and teeth and not in your arteries.”

Health Benefits of Omega-3 Fatty Acids

In addition to Vitamin D, the study participants supplemented with a gram a day of omega-3 fatty acids in two different forms: EPA and DHA. EPA has been found to help lower blood triglyceride levels⁷ and relieve arthritis symptoms⁸, and studies have also found EPA may reduce symptoms of depression⁹. DHA, meanwhile, can contribute to improved eye health¹⁰ and may boost memory¹¹ and the cardiovascular system¹². Both EPA and DHA are bountiful in fatty fish like salmon, mackerel, and herring.

There are, of course, plant-based and vegetarian sources of omega-3 fatty acids, like flaxseed or chia seeds. That said, the form of omega-3 found in these foods is of a slightly less beneficial kind: ALA. The body cannot use ALA as is, but it can convert small amounts to EPA and DHA. Essentially, if you’re not consuming fish, it’ll be tough to get enough usable omega-3s unless you’re eating a lot of seaweed.

Luckily, there are supplements that can help. If you don’t eat seafood, seek out an omega-3 supplement made with marine algae for the EPA and DHA omega-3s you need to truly reap the benefits of this incredible nutrient pair.

Sources:

1. https://www.nature.com/articles/s43587-024-00793-y
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC7281985/
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC11100886/
4. https://www.sciencedirect.com/science/article/abs/pii/S0271531724001520?via%3Dihub
5. https://www.nature.com/articles/s41574-021-00593-z
6. https://www.uclahealth.org/news/article/ask-the-doctors-round-sun-exposure-vital-to-vitamin-d-production
7. https://pubmed.ncbi.nlm.nih.gov/23312052/
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC9413343/ 
9. https://www.nature.com/articles/s41386-022-01527-7
10. https://pubmed.ncbi.nlm.nih.gov/33807538/
11. https://pmc.ncbi.nlm.nih.gov/articles/PMC4364972/
12. https://pubmed.ncbi.nlm.nih.gov/19545988/

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