While aging is inevitable, certain supplements combined with exercise may help slow down this natural process.
Biological age refers to the health of cells and tissues, which is influenced by a combination of genetic and environmental factors.
Renowned natural health advocate Dr. Joseph Mercola, a board-certified family medicine osteopathic physician, agrees that lifestyle factors can influence aging, but he has some reservations about the trial’s findings.
“Relying solely on supplements is not a sufficient substitute for the nutrients that your body naturally requires,” he told The Epoch Times via email. Later in the article, he shares his recommendations for slowing down the aging process.
Key Findings
The DO-HEALTH trial, published in Nature Aging, involved both a previous phase and a current phase. The earlier phase identified three interventions associated with improved health in aging individuals, and the current phase found that these interventions also contributed to better biological aging.
Health-Improving Interventions
Lead author Dr. Heike A. Bischoff-Ferrari, a clinical researcher and geriatric medicine specialist at the University of Zurich, Switzerland, discussed the trial’s findings with The Epoch Times via email.
Pre-frailty refers to early signs of health decline that occur before individuals experience difficulty in performing daily activities.
Biological Age-Slowing Interventions
Given the positive health outcomes observed in the prior phase, the research team conducted the current phase to investigate the impact of these interventions on biological aging. Epigenetic clocks, which are reliable molecular markers of biological age, were used to assess this.
Epigenetics refers to changes in gene expression over time due to environmental factors, in addition to the genetic makeup we are born with.
Coauthor of the trial, Steve Horvath, inventor of epigenetic clocks and principal investigator at Altos Labs, explained the concept of epigenetic clocks in an email to The Epoch Times.
“Epigenetic clocks provide insights into aging at the molecular level,” he explained. “They enable researchers to estimate an individual’s age and mortality risk based on chemical modifications in DNA, which do not alter the DNA sequence but can impact gene function. This is akin to a dimmer switch that controls gene activity.”
- 1 gram of omega-3 fatty acids from marine algae as a supplement daily
- 2,000 international units (IU) of vitamin D as a supplement daily
- 30 minutes of at-home strength training three times per week
“Our analysis using epigenetic clocks indicates that omega-3 supplementation can slow down biological aging in humans,” noted Bischoff-Ferrari. “Furthermore, the combination of omega-3 fatty acids with vitamin D and exercise may enhance this effect. Biological aging was delayed by 3-4 months over a 3-year period.”
Omega-3 Fatty Acids: Supplements vs. Diet
A 2020 review published in Nutrients supported the findings of the DO-HEALTH trial, linking omega-3 fatty acid supplements to improved aging. The review indicated that these supplements might help reduce inflammation associated with certain chronic conditions that become more prevalent with age, such as muscle loss and frailty. However, the quality of evidence for the use of these supplements is sometimes considered low, warranting further research, according to the authors.
Mercola disagrees with the notion from the DO-HEALTH trial that omega-3 fatty acid supplements can slow down aging. Instead, he recommends obtaining the nutrient from food sources.
“The anti-aging benefits of omega-3 fatty acids are debatable at best,” he said in an email to The Epoch Times. “While some studies suggest advantages, including the recent DO-HEALTH trial, the body can only utilize a certain amount, and excessive intake—especially through supplements—can lead to an increased risk of a serious heart rhythm disorder known as atrial fibrillation.”
Mercola added that most of the initial human benefits of omega-3 fatty acids were observed in populations consuming whole foods rich in these nutrients, such as wild-caught fish, rather than through isolated supplements.
“Obtaining moderate amounts through your diet is sufficient to support overall health without the risks associated with high-dose supplementation,” he emphasized.
Sources of Omega-3 Fatty Acids in Food
Most research on omega-3 fatty acids focuses on three types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
Plant-based sources are rich in ALA and include:
– Flaxseeds (whole)–2.4 g per tablespoon (tbsp)
– Chia seeds–5 g per ounce (oz)
– English Walnuts–2.6 g per oz
– Hemp seeds–2.6 g per tbsp
Seafood sources are rich in ALA, EPA, and DHA and include:
– Salmon (wild, cooked)–1.6 g per 3 oz
– Sardines (canned in tomato sauce)–1.2 g per 3 oz
– Mackerel (Atlantic, cooked)–1.1 g per 3 oz
– Trout (rainbow, wild)–0.8 g per 3 oz
– Herring (cooked)–1.7 g per 3 oz
Vandana Sheth, a dietitian and plant-based diet author, made suggestions on how to get enough omega-3 fatty acids in the diet.
“To meet daily needs, for plant-based sources, aim for 1–2 servings of flaxseeds, chia seeds, or walnuts daily,” she told The Epoch Times in an email. “If relying on ALA sources, conversion to DHA and EPA is limited, so supplementing with algae oil can help. For those who eat seafood, aim for at least 2 servings of fatty fish per week to meet EPA and DHA recommendations.”
Vitamin D: Supplements or Sunlight?
“Vitamin D is crucial for immune modulation, inflammation control, and maintaining the health of mitochondria (cellular structures that are powerhouses of energy production)—all of which are key processes in cellular repair and longevity,” said Mercola. “This vitamin, together with exercise, serve[s] as the primary, modifiable drivers of healthy aging.”
A 2023 review published in the International Journal of Molecular Sciences supports Mercola’s assertions that vitamin D has value for immunity, inflammation control, and mitochondrial function.
Additionally, the authors found that vitamin D affects the aging process through cellular homeostasis, which involves the regulation of factors needed to maintain the internal cellular environment, such as temperature, pH, and oxygen. For cells to function normally, their internal environment needs to be stable, which means temperature, pH, and oxygen must be within a certain range. Some studies have investigated the effectiveness of vitamin D supplements in conditions associated with aging, but standardized applications are lacking, stated the authors.
While Mercola believes that vitamin D is important in aging, he advises getting it through sunlight exposure rather than through diet or supplements.
“Vitamin D is not designed to be received primarily through food,” he said. “While some foods contain vitamin D, the human body is built to get it from the sun, which is nature’s best source. Early research on vitamin D and health benefits was based on sunlight exposure, not supplementation. Regular, moderate sunlight exposure—while always balancing skin protection—supports healthy vitamin D levels and may promote improved cellular repair and overall well-being.”
Antiaging and Exercise
A 2021 review published in Aging found that exercise is an effective tool to help prevent aging and promote longevity. Studies suggest it has clinical and cellular benefits, which help with aging. Clinical benefits include helping preserve cognition, cardiovascular health, balance, muscle endurance, and skin structure, all of which decline with age. Cellular benefits include effects such as protection from genetic mutations and regulation of mitochondrial function, which are helpful, as mutations and mitochondrial dysfunction are two of the hallmarks of aging.
Mercola recommended a well-structured exercise regimen that encompasses moderate strength training and aerobic activity. He noted that this not only boosts the cells’ synthesis of mitochondria but also improves insulin sensitivity and cardiovascular function, which are essential for preserving youthful cellular function.
“Engaging in a carefully dosed exercise program (targeting around 40–60 minutes per week) delivers robust anti-aging benefits,” Mercola said. “This strategy not only minimizes frailty and reduces the risk of chronic diseases but also provides a more efficient and sustainable approach to slowing aging at the molecular level.”
Supplement Side Effects and Precautions
People who choose to take omega-3 fatty acid and vitamin D supplements instead of getting the nutrients through diet and sunlight exposure should be aware of potential side effects and drug interactions.
Omega-3 Fatty Acids
The NIH reports that side effects of omega-3 fatty acid supplements are usually mild. They include heartburn, diarrhea, unpleasant taste, nausea, bad breath, headache, gastrointestinal discomfort, and odiferous sweat.
Individuals who are on anticoagulant medications to prevent blood clots, such as Coumadin (warfarin), should take omega-3 fatty acid supplements only with caution and periodic monitoring. The supplements can reduce normal blood clotting, which would intensify the action of anticoagulants, noted a 2024 research article published in the National Library of Medicine. Negative interactions with other drugs can also happen, so it’s best to check with your doctor before starting on this or any other supplement.
Individuals with a seafood allergy should also use caution when taking the supplements.
Vitamin D
High doses of vitamin D are toxic, stated the NIH. The upper tolerable limit for people ages 9 to 18 and adults ages 19 and older is 100 micrograms or 4,000 IU.
Even regular doses of vitamin D can interact negatively with the following medications:
– Orlistat: This weight loss drug reduces the absorption of vitamin D
– Steroids: Medications such as prednisone, decrease inflammation, but they also hinder vitamin D metabolism
– Thiazide diuretics: Medications such as chlorthalidone, may cause high calcium levels, especially in people with impaired kidney function or high levels of parathyroid hormones
Time marches on relentlessly, leaving the negative effects of aging in its wake; however, a variety of steps can help slow it down.
“There is no single solution to slow aging—no single nutrient, supplement, or workout will extend your life on its own,” concluded Mercola. “Longevity depends on multiple systems working together, and key interventions like vitamin D and exercise support these systems in different but complementary ways. The bottom line? Nature designed your body to thrive on sunlight, movement, and whole foods.” Please rewrite this sentence.
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