Scientists say adding 6p pill to your daily diet 'helps you live longer'

Health experts have pinpointed a supplement that's been scientifically shown to slow down biological ageing. A recent study found that the supplement could reduce the rate you age, and even more so if you exercise three times a week and take vitamin D. Omega-3 is already famed for its myriad health benefits, particularly for heart, brain, and immune system health. But the study's findings also suggest that it's been linked to slower ageing.

The research suggests omega-3 can positively influence the behaviour of epigenetic markers in our bodies - these are chemicals that alter DNA and protein in gene cells. As such, omega-3 might have a role in decreasing biological ageing, which is generally seen as an indicator of how quickly an individual's body is ageing compared to the average person. Omega-3 supplements are usually available from most health retailers, like Holland and Barrett, Superdrug, and Boots. The latter, for example, is selling 180 capsules of 1000mg omega-3 fish oil for £10, which is the equvilant of 6p per pill, reports Surrey Live.

The study was led by geriatric medicine and healthy longevity professor Heike Bischoff-Ferrari from the University of Zurich. She and her colleagues divided 777 Swiss participants into eight groups. The participants were aged between 70 and 91. Alongside exploring the effects of daily omega-3 intake on ageing, the researchers also encouraged participants to exercise and take vitamin D supplements and monitored the difference too.

Professor Heike Bischoff-Ferrari said: "Omega-3 plays on multiple pathways of ageing, such as being anti-inflammatory. Similarly, vitamin D and exercise have multiple benefits. We thought, if you play on each of these differential pathways, do you get an additive benefit?". Each group was asked to maintain their usual lifestyle habits while taking different combinations of a daily 1-gram dose of omega-3, placebo pills, and 2000 international units of vitamin D. Some groups were also asked to participate in 30 minutes of strength training three times a week.

At the beginning of the study, each participant's biological age and epigenetic markers were recorded through blood samples. Three years later, these were analysed again at the end of the trial. On average, those who took omega-3 pills aged three months less than those who only took placebo pills. The professor added: "This is the biggest trial we have today that hints that a simple supplement contributes to slowing biological ageing.".

Individuals who took omega-3 and vitamin D supplements and exercised showed even less ageing than those who didn't. "The effect was somewhat more pronounced, almost four months of rejuvenation," Bischoff-Ferrari added. Dr Richard Siow from King's College London explained that mixing supplements with exercise might seem to have minor effects, but could actually be crucial for some people, particularly those who are older. He said: "For an older person, in about three months, there could be a lot of age-related decline going on, so this becomes more significant.".

However, Dr Siow was quick to temper expectations by clarifying: "Just because biomarkers on your DNA indicate that you resemble someone who is younger, it doesn't necessarily mean that you are healthier in some way.". Always ask your GP before taking a new medication or trying supplements to check they're right for you, especially if you're already dealing with health issues. To boost omega-3s in your diet, increase your intake of oily fish or supplements - just make sure they are rich in Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA) omega-3s.

Foods rich in omega-3 include: salmon, mackerel, sardines, anchovies, nuts and seeds. The NHS recommends adults have at least 250 mg daily of combined EPA and DHA. Omega-3 fatty acids can help with a variety of health issues, including heart disease, brain health, and skin and hair health. It may also help nourish brain function, prevent and alleviate dementia and depression, and reduce brain fog. Get email updates with the day's biggest stories.