A study published in the journal Nature Aging suggests that taking a simple combination of supplements every day may help slow biological ageing. While your chronological age is the number of years you have lived, your biological age reflects how old your body truly is based on key biomarkers. The study, led by clinician-scientist Heike Bischoff-Ferrari and geroscientist Steve Horvath, found that a mix of supplements including omega-3 and vitamin D could potentially slow down biological ageing by three to four months over a three-year period, especially when combined with regular exercise.
The research conducted as part of the DO-HEALTH trial involved over 700 participants aged 70 and above from across five European countries. These individuals were given either a placebo or a combination of omega-3 and vitamin D along with exercise. Blood samples taken before and after the study revealed that those taking just one gram of omega-3 daily experienced a slowdown in biological ageing across various biomarkers, showing results of up to a four-month delay in ageing.
The benefits were even greater for those who also took 2,000 international units of vitamin D and engaged in strength training for 30 minutes three times a week. This group experienced additional benefits such as reduced cancer risk and prevention of frailty. While omega-3 alone showed positive effects on biological ageing, the inclusion of multiple DNA methylation clocks in the study offered insights into distinct aspects of biological ageing.
The findings build upon previous studies within the DO-HEALTH trial, showing that omega-3 supplements reduced the rate of falls by 10% and infections by up to 13%. The combination of omega-3 and vitamin D with exercise has been linked to a reduced risk of cancer. However, experts caution against excessive omega-3 intake, as high doses may pose risks such as atrial fibrillation. Other strategies like calorie restriction and avoiding ultra-processed foods have also been shown to slow biological ageing.
In conclusion, these findings indicate that simple dietary changes, such as incorporating omega-3 and vitamin D supplements along with exercise, can potentially slow down biological ageing and promote overall health. It underscores the importance of exploring natural ways to support health and longevity, offering insights into new avenues for improving vitality and well-being.