Want to fight off Father Time?
New research published in Nature Aging found that taking two common supplements while getting regular exercise form a powerful anti-aging combination.
Even better, the study suggests that this super-heathy trifecta not only extends your life but also enhances its quality by reducing the risk of age-related health issues and improving the overall well-being of older adults.
Everyone has two ages: chronological and biological.
Chronological age is simply the number of years you’ve been alive, while biological age measures how time has impacted your body at a molecular level.
This means two people born on the same day could have drastically different biological ages as time passes, depending on their health, lifestyle and genetics. When biohackers and longevity enthusiasts talk about reversing the clock, they’re referring to biological age.
For the study, researchers analyzed data from the DO-HEALTH trial, which tracked older adults across five European countries from 2012 to 2014.
Previous studies have shown that omega-3s, vitamin D and regular exercise can reduce the risk of infections, falls, cancer, and frailty.
“These results inspired us to measure the direct influence of these three therapies on the biological aging process in the Swiss DO-HEALTH participants,” Heike Bischoff-Ferrari, the study’s lead researcher and a professor at the University of Zurich, said in a statement.
To do that, the team reviewed data from 777 participants aged 70 and older, who were randomly assigned to receive either a placebo; omega-3, vitamin D, and exercise alone; or those three things in combination.
While there’s no perfect way to measure biological age, the researchers collected blood samples at the beginning of the study and again three years later. The samples were analyzed using four epigenetic clocks, which track biological age through changes in DNA methylation.
The researchers found that omega-3s alone slowed biological aging in three of the four epigenetic clocks, regardless of participants’ gender, chronological age or body mass index.
But the combination of all three interventions showed the most significant benefits.
One of the clocks, PhenoAge, found that older adults who consumed 1 gram of omega-3s and 2,000 international units (IU) of vitamin D daily, in conjunction with regular exercise, slowed their biological aging by three to four months over three years.
The researchers also found that the combination lowered the risk of premature frailty in participants by 39% and invasive cancer by 61%.
“This supports these three public health strategies as a combined solution at the public health level to extend health span in older adults,” Dr. Steve Horvath, another lead researcher on the study, told Medical News Today.
“Further, these strategies are affordable and safe as shown in DO-HEALTH over a three-year follow-up.”
Researchers say further study is needed to prove that slowing molecular aging actually leads to a longer life. They pointed out some key limitations in their study, like the lack of a standardized measure for biological aging and the fact that DNA methylation only captures part of the biological changes associated with aging.
They also noted that the study sample was made up entirely of Swiss participants. The team plans to expand their analysis to include DO-HEALTH participants from Germany, France, Austria and Portugal, to get a broader picture that includes a wider range of genetics and lifestyles.
Why might these supplements slow aging?
Omega-3 fatty acids are essential nutrients that your body can’t produce, meaning you need to get them through your diet. They’re commonly found in foods like fish and flaxseed, but also come in supplement form.
These fatty acids are crucial building blocks of the membranes around your cells, providing structure and aiding in cell-to-cell communication. They also serve as a source of energy and support the health of various bodily systems, according to the Cleveland Clinic.
Take cardiovascular health, for example. Studies have shown that omega-3s can reduce the risk of cardiovascular disease, blood clots and even sudden death from abnormal heart rhythms.
But the benefits don’t stop at the heart. Omega-3s may also lower your risk of certain cancers, cognitive decline and age-related macular degeneration. Plus, some research suggests that omega-3 supplements may help alleviate symptoms in people suffering from depression and anxiety.
As for vitamin D, it helps regulate calcium and phosphate levels in the body — essential nutrients for strong bones, teeth, and muscles.
Your body naturally produces vitamin D when exposed to sunlight, but you can also get it from certain foods or supplements.
Vitamin D’s anti-inflammatory, antioxidant, and neuroprotective properties also boost immune health and brain cell activity. Studies suggest it might lower your chance of getting several diseases, including multiple sclerosis, osteoporosis and even some types of cancer, according to Healthline.
