Everyone has two types of age: chronological and biological. Your chronological age is the number of years you’ve lived, while your biological age reflects how old your body actually is, based on key biomarkers.
While you can’t alter your chronological age, emerging research suggests that you can influence your biological age. A new study published in the journal Nature Aging has highlighted that a simple combination of supplements could help slow down your biological clock.
The study, led by clinician-scientist Heike Bischoff-Ferrari and geroscientist Steve Horvath, revealed that a combination of supplements, including omega-3 and vitamin D, can slow biological ageing by three to four months over a three-year period, especially when combined with exercise.
While a few months may seem modest, the impact could have significant public health benefits, potentially reducing the prevalence of age-related conditions, explains Bischoff-Ferrari from the University of Basel in Switzerland. For instance, a packet of Lindens Omega 3 Fish Oil Capsules cost £6.99 for 90 tablets on Amazon, making each one work out to about 11p each.
The good news is that omega-3 supplements are widely available and investing in them won’t break the bank.
The study, part of the DO-HEALTH trial conducted across five European countries from 2012 to 2014, examined over 700 people aged 70 and above. Participants were given either a placebo or a combination of omega-3, vitamin D, and exercise, with half being healthy and free from major chronic conditions.
Blood samples were taken at the start and end of the study to assess biological age through four biological clocks, which track methyl group changes in DNA. The results showed that those taking one gram of omega-3 daily slowed biological ageing across several biomarkers by up to four months.
However, those who also took 2,000 international units of vitamin D and completed 30 minutes of strength training three times a week saw even greater benefits, particularly in lowering cancer risk and preventing frailty.
“The use of multiple DNA methylation clocks is a strength, as different clocks capture distinct aspects of biological ageing,” says Luigi Fontana, a biogerontologist at the University of Sydney in Australia.
While omega-3 alone has been shown to slow biological ageing in three of the epigenetic clocks used in the study, geroscientist Gustavo Duque from McGill University in Montreal, Canada, cautions that the research doesn’t yet provide conclusive evidence of any direct effect on lifespan or healthspan. “We cannot draw conclusions from this study,” he remarked.
The latest findings build on earlier DO-HEALTH studies, which revealed that omega-3 supplements reduced the rate of falls by 10 percent and infections by up to 13 percent, compared to those who didn’t take the supplement. Additionally, combining omega-3 and vitamin D with exercise has been linked to a reduced risk of cancer.
However, experts warn against taking excessive omega-3, as high doses may increase the risk of atrial fibrillation, with one gram per day deemed a safe amount.
Other strategies, such as calorie restriction and limiting ultra-processed foods, have also been proven to slow biological ageing. But, as Horvath notes, “it takes a lot of discipline” to stick to these dietary approaches compared to taking daily supplements.