A new study published in Nature Aging reveals that the combination of omega-3 fatty acids and vitamin D supplements may effectively slow down biological aging. The study utilized epigenetic clocks to measure biological age and found that participants who took these supplements experienced a measurable reduction in aging markers compared to those who did not.
How old are you, really? While your chronological age simply reflects the number of birthdays you've celebrated, your biological age offers a deeper insight into how well your body is aging internally. While you can't alter your chronological age, you can influence your biological age through healthy lifestyle choices. A recent study published in Nature Aging suggests that two common supplements, omega-3 fatty acids and vitamin D, may play a role in slowing down biological aging.
The study employed epigenetic clocks, sophisticated tools used to measure biological age by analyzing DNA methylation patterns. These patterns change over time and can reflect the wear and tear on our cells. Researchers utilized multiple validated DNA methylation clocks to assess the impact of daily supplementation with 1,000 milligrams of omega-3s, 2,000 IU of vitamin D, or a combination of both, on 777 older adults. DNA methylation measures were taken at the beginning and after three years of supplementation. The results revealed that taking omega-3s alone slowed down aging across several biological age markers, while combining omega-3s with vitamin D yielded even greater benefits. Overall, this supplement duo was estimated to slow down biological aging by approximately three to four months over the three-year period. While this may seem like a small change, it represents a protective effect that could accumulate over time with continued supplementation. Omega-3 fatty acids, found abundantly in fatty fish like salmon, mackerel, and sardines, and vitamin D are known for their longevity-supporting benefits beyond their influence on DNA methylation. Participants in this study were also part of a larger randomized controlled trial examining the effects of these supplements on healthy aging. Additional analysis from this trial indicated that omega-3 supplements alone reduced infections by 13% and falls by 10%. Moreover, a combination of omega-3s, vitamin D, and regular exercise lowered the risk of premature death by 39% and the risk of invasive cancer by 61% over a three-year period.So why are omega-3s and vitamin D so beneficial for aging? Omega-3s possess potent anti-inflammatory properties, crucial for managing age-related inflammation. Research also suggests that these healthy fats protect brain function and heart health, while lowering the risk of age-related diseases. However, approximately 90% of Americans fall short of the recommended daily intake of 500 milligrams of omega-3s. Incorporating more fatty fish into your diet is a great way to boost your intake. For those seeking to consistently reach a therapeutic dose of omega-3s (typically 1,000 milligrams or more daily), high-quality supplements can be beneficial. Vitamin D, often called the longevity vitamin, consistently demonstrates links between low levels and chronic diseases and poor mobility. Adequate levels, however, promote bone health, immunity, and cardiovascular health. Vitamin D uniquely targets each of the 12 hallmarks of aging, including telomere attrition, mitochondrial dysfunction, and cellular senescence. Unfortunately, about 41% of U.S. adults have insufficient vitamin D levels (less than 30 ng/mL), and 29% are deficient (levels less than 20 ng/mL). Maintaining optimal health requires vitamin D levels at or above 50 ng/mL, often necessitating high-quality supplements. It's important to remember that supplements alone are not a complete solution. Incorporating other healthy habits, such as strength training and an anti-inflammatory diet, is crucial for a more significant impact on slowing down biological aging.
OMEGA-3 VITAMIN D BIOLOGICAL AGING HEALTHY AGING EPIGENETIC CLOCKS LONGEVITY
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