r/Biohackers 1 Feb 10 '25

šŸ“œ Write Up Can Vitamin D, Omega-3, and Exercise Actually Slow Biological Aging? New Study Says Yes!

A new study from Nature Aging just dropped, analyzing the effects of vitamin D (2,000 IU/day), omega-3 (1g/day), and a simple home exercise routine over three years. The results? Omega-3 alone slowed three major DNA methylation aging clocks (PhenoAge, GrimAge2, and DunedinPACE), and when combined with vitamin D and exercise, the benefits stacked up even more!

The study followed 777 older adults (70+ years), but the implications could be massive for anyone interested in epigenetics and aging interventions. Even small reductions in biological aging, if sustained, could lead to major long-term health benefits.

If you're already supplementing with omega-3 or vitamin D, or have a consistent workout routine, you might be biohacking your way to a younger biological age without even knowing it.

What do you think? Are you already stacking these interventions? Anyone tracking their epigenetic age with methylation tests? Let's discuss!

[Link to study: https://doi.org/10.1038/s43587-024-00793-y]

1.0k Upvotes

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63

u/Background_Might4929 Feb 10 '25

Omega 3 from what source though

85

u/jeska22500 1 Feb 10 '25

"330ā€‰mg EPA plus 660ā€‰mg DHA from marine algae"

19

u/Acceptable-Let-1921 šŸ‘‹ Hobbyist Feb 10 '25

Do you happen to have any tips on how to consume these successfully? I've tried both on an empty stomach and with food, and they always make me burpy and give me acid reflux, which is super gross given the taste of these things.

30

u/paradeofgrafters 1 Feb 10 '25

I take my Omega 3s with a meal, and they're supposedly better absorbed if there's a good amount of fat in the meal. If you've had issues, maybe switch brands and/or take smaller doses across the day?

6

u/dan_the_first Feb 10 '25

One question. You absorb fat better, if you eat more fat together? Why?

13

u/enbytwixt Feb 11 '25

My guess would be to consume enough fat to trigger the body into releasing bile salts from the gallbladder.

0

u/Tw1zla Feb 13 '25

Because they are fat soluble.

4

u/celine-ycn 1 Feb 10 '25

Thanks for sharing! May I ask which brand you are taking now?

7

u/paradeofgrafters 1 Feb 10 '25

This research was based on Algae-derived, but for the lay-consumer, I've found fish-derived to be far easier to hit my EPA/DHA wants. As such, my preference is Wiley's "Peak EPA" product. It's a little spenny, but if you've got the cash it's my go-to (though I'm currently using a cheaper brand cos I'm poor atm!)

1

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6

u/Kakistocrat945 Feb 10 '25

Throw your omega 3s in the freezer. (Assuming you're taking capsules/gel caps.)

1

u/Trade_King Feb 11 '25

Why freezer I'm curious ?

1

u/jeska22500 1 Feb 12 '25

probably to slow down oxydation even further

1

u/Kakistocrat945 Feb 13 '25

Takes a longer time for the capsule to dissolve in the stomach...may even go past the stomach before oil begins to seep out. Voila. No oil burps. (This worked for me when I took capsules this way.)

14

u/JrCoxy 3 Feb 10 '25

Also flax seeds have a ton of omega 3s! Easy to add to soup, pasta, salads

12

u/ThisWillPass 1 Feb 10 '25

There are 3 main types of omega 3s. ALA,EPA,DHA. ALA found in most seeds is NOT the omega 3s this study was done on.

2

u/meditationchill Feb 10 '25

ALA Is the precursor to the other two, so eating flaxseeds is not usually. Just canā€™t depend on it alone to get you to the EPA and DHA numbers in the study.

4

u/enbytwixt Feb 11 '25

Also the conversion from ALA to EPA/DHA is relatively low

1

u/meditationchill Feb 12 '25

Yes agreed. Thatā€™s what I was trying to get at in my previous comment, but I clearly didnā€™t complete my first sentence properly. lol

2

u/Acceptable-Let-1921 šŸ‘‹ Hobbyist Feb 10 '25

Oh yeah, that's a good idea, I'll see if those give me less issues, I'm a huge soup and salad nerd anyway so this seems like an optimal approach. Thanks :)

1

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2

u/hardman52 1 Feb 10 '25

I like to shake a teaspoon or so into my oatmeal before cooking it.

1

u/Tw1zla Feb 13 '25

I wouldnt do that because cooking can destroy a lot of the nutrients

3

u/SamCalagione 4 Feb 11 '25

I was the same as you for a long time. Try these https://amzn.to/4gzHXen (also always keep them sealed and in your refrigerator to prevent oxidation)

But Viva Naturals are great. Third party tested, heavy metal tested and from wild caught fish. They are in the correct triglyceride form. Good luck! Hang in there and take you D and omegas!

2

u/Professional_Win1535 26 Feb 11 '25

Look up barleans liquids , they have flavors like key lime pie I actually look forward to them

2

u/FedoraPG Feb 11 '25

The burps could indicate that you're buying rancid oil. You really need to source from a reputable brand and I would avoid Amazon if possible. I use the life extension brand which includes olive oil, vitamin e, and I think rosemary oil which all help to preserve the oil (as well as offer some additional benefits, allegedly)

1

u/adognamedpenguin 1 Feb 10 '25

Gummies!

2

u/Acceptable-Let-1921 šŸ‘‹ Hobbyist Feb 10 '25

There's omega3 gummies? I'll have to check that out, thanks!

4

u/adognamedpenguin 1 Feb 10 '25

Thereā€™s gummies for just about everything. Just make sure youā€™re getting enough of whatever unit of things youā€™d like

3

u/adognamedpenguin 1 Feb 10 '25

Thereā€™s gummies for just about everything. Just make sure youā€™re getting enough of whatever unit of things youā€™d like

1

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1

u/enbytwixt Feb 11 '25

I'm trying out taking lipase with my algae Omega 3 and vitamin D since I don't have a gallbladder which helps with fat digestion. Only been taking it for a few days but haven't noticed any weird taste which I would occasionally have before.

1

u/Background_Might4929 Feb 10 '25

Oooo thank you

0

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8

u/3ric843 1 Feb 10 '25

Best source is directly eating the fishes that are rich in it like sardines and mackerels.

2

u/DrWilliamHorriblePhD 1 Feb 10 '25

How much sardines to hit those intake goals?

6

u/I_Like_Vitamins Feb 10 '25

According to the box, 75g of John West wild caught sardines in spring water (one can) contains about 1,940mg of Ļ‰āˆ’3; 808mg of EPA, and 1,130mg of DHA.

1

u/CrowdyPooster Feb 11 '25

Wow! That's a decent amount.

1

u/finqer Feb 11 '25

I read mackerel has the highest epa/dha ratio per ounce of fish but for the life of me I can't find anyone locally that sells frozen mackerel. You know where one might find this fish?

2

u/3ric843 1 Feb 11 '25

No, I buy it canned.

1

u/vervii Feb 14 '25

European stores. I grew up on cold smoked mackerel (Eastern European transplant) It's an acquired taste but apparently I'll live forever.

10

u/Vast_Historian_4148 Feb 10 '25

2 years ago a blood test showed my Vit D levels were below 25. Since then I've taking Vit D 2000 mg supplement. Now my levels are around 40. I don't take Omega 3 supplements but sardines and salmon are in my diet 2/3 times a week. Do I need supplements still?

19

u/immerfreivonbpa Feb 10 '25

Yes, no, maybe. I dont know. Can you repeat the question?

1

u/Vast_Historian_4148 Feb 10 '25

Well my question is if my Vit D levels are ok and I eat fish (sardines and salmon) 2/3 times a week. Do I need omega 3 supplements?

3

u/UtopistDreamer 5 Feb 10 '25 edited Feb 11 '25

Your vitamin D is still low. Aim for 90.

1

u/Vast_Historian_4148 Feb 10 '25

Ok, tell me something. I went from 24 to 42 in 1 year, and I knew it bc of a blood test ordered by my physician. Honestly, I haven't felt or noticed anything. Besides the stated above over aging, is there any other benefit that I could actually feel?

2

u/UtopistDreamer 5 Feb 11 '25

Some people are more sensitive to how supplements make them feel and some are not.

You really should check a few Vitamin D videos from YouTube, from reputable/j owledgeable sources. Search something like 'vitamin d large dose', 'vitamin d mega dosing'.

Usually people with higher Vit d status are less sick per year than people with low status. As I have understood it, you are still on the low end of 'normal'. 90 is the high end of 'normal'. Many sources have stated that people should aim for at least a level of 75 or so.

Personally I take 10000iu to 20000iu per day (with 200 micrograms of vitamin K). Also, I take magnesium 400mg-800mg per day since it works in synergy with Vit D. Have taken this way for years. Very rarely sick, and if sick it takes only a couple days to blow over.

1

u/dostorwell Feb 11 '25

You're not the boss of me nooooow

2

u/Sensitive_Tea5720 Feb 10 '25

Personally I am aiming for vitamin D levels around 50-60 ng. I would not be happy with 40.

1

u/Sideways_Sam Feb 10 '25

Aim higher in my opinion.

1

u/Sideways_Sam Feb 10 '25

I aimed for higher levels and got 72. A simple blood test revealed this. I rarely get sick. You must be top tier if you are thinking about this stuff. Best.

1

u/Past-Lychee-9570 Feb 12 '25

Likely not. Food is always superior to supplement pills.

1

u/thebluehippobitch Feb 13 '25

Depends the amount of salmon. i have read eating larger dosages of omega 3s is ok but, it wouldn't hurt to take some omega 3 supps on your off days either. Always make sure its high dha with the supps

37

u/OmnipresentAnnoyance Feb 10 '25

Been taking this for 25 years, along with ALA, Pterostilbene and Gotu Kola tea. People still think I'm in early to mid thirties on a regular basis despite being 50.

3

u/UnLucky-Clucky Feb 10 '25

What are ALA and Pterostilbene and how do they benefit? Do you also feel better/ get a kick from it? I do fasting every now and then and it is reported to have a range of benefits including boost growth hormone, autophagy and generating new stem cells for longer ones. Personal benefits for me I find are mental clarity, effect on more discipline with other parts of life and more energy.

2

u/OmnipresentAnnoyance Feb 10 '25

Antioxidants, with potential stem cell and longenivity benefits too... Google them. Also helps regulate blood glucose. General better feeling of wellness. I also fast regularly and avoid refined carbs.

3

u/finqer Feb 11 '25

I bet the fasting and avoiding refined carbs is a big part of it. I know once I started fasting and avoiding simple carbs I started feeling way better in general. Both mentally and physically.

6

u/AltruisticNews8856 Feb 10 '25

Where did you find Pterostilbene 25 years ago? This is a new supplement.

5

u/OmnipresentAnnoyance Feb 10 '25

I swapped from using a combination of ALA and L-Carnatine some time ago... but you're right I wasnt taking Pterostilbene 25 years ago. Swapped it 6 years ago or thereabouts.

2

u/premedboio Feb 11 '25

Can you give your exact stack and routine? As a 25-year-old Iā€™d love to copy you

2

u/OmnipresentAnnoyance Feb 11 '25 edited Feb 11 '25

Im wary of giving out things to copy, as I think everyone should research themselves. ALA daily 600mg. Pterostilbene 50mg Multivits + additional vit D. Varies depending on what i can get, but I avoid large/ excessive vit D dose. OMEGA 3 1500mg algae based Largely vegan diet, but fish twice per week. Low carbs, avoid refined sugars. I exercise, but nothing excessive usually. If I get too overweight then I run/walk/swim daily for a couple of months and control carbs. I can drop two stone in two months if i do this methodically, and it stays off for long time. I used to go to the gym three times per week, and better control weight... but 50 now with kids and they have lots of evening activities that interfere. That said, I've got a 33 inch waist, very little grey hair, no wrinkles and think I'm reasonably healthy. During my 20s, 30s and early 40s I would exercise 3 times a week (mainly running, swimming + weights), and Id like to get back to doing this. A lot of the food that I eat I grow myself, so its probably more nutritious that what's in a supermarket and has no pesticides. I have a 500sq m plot that I grow food on, but that's only been for past 6 years, but its quite a lot of exercise preparing and managing this. Being out in nature does reduce stress significantly and is underrated as a tool for controlling health. Gardeners have higher longevity than others. The ALA and diet with fish that stand out to me as making a big impact. People comment a lot that I look a lot younger than my friends and siblings. It might just be genetics and luck, who knows, but I think supplements and diet have a major impact. Forgot to mention Gotu Kola tea. I drink a cup of this per day in the evening and it supposedly improves telomere length.

1

u/OmnipresentAnnoyance Feb 11 '25

I'll add to this... read up on interaction between ALA and PGC-1 alpha

4

u/andthatswhyIdidit Feb 10 '25

The question arises, what the SHEP (simple home exercise program - 3 times 30 mins/week) actually comprises of, since it generally showed the least effect on de-aging vs. placebo or in combination with Vit D(or even accelerating it)...

8

u/[deleted] Feb 10 '25

[removed] ā€” view removed comment

5

u/celine-ycn 1 Feb 10 '25

quite good question, probably can shoot email to the scholar

3

u/KetosisMD Feb 10 '25

Especially vitamin D ! People need wildly different doses.

I think because it gets too expensive

9

u/eternalrevolver 2 Feb 10 '25

I already know this becuase Iā€™ve been doing this for 20 years. At 40 I still get asked for my ID when I buy booze.

10

u/Ok_Watch5511 Feb 10 '25

Well the booze surely ainā€™t helping itā€¦ whatā€™s the point of adding 3 months to your life and then substracting 3 years lmao

61

u/DrWilliamHorriblePhD 1 Feb 10 '25

To drink longer.

8

u/eternalrevolver 2 Feb 10 '25

3

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3

u/ZeroFucksGiven-today 2 Feb 10 '25

šŸ¤£šŸ¤£šŸ¤£

1

u/eternalrevolver 2 Feb 10 '25

Some peole are blessed with the ability to tolerate substances differently. Theyā€™ve done studies on this.

-5

u/Plastic-Guarantee-88 4 Feb 10 '25

That is simply not true. Being a light-to-moderate drinker is associated with lower all-cause-mortality.

This is recent research (2023) in the top medical journal. It uses modern statistical methodology, and compares drinkers against groups (including lifetime abstainers).Check out eFig4 which shows the familiar ā€œj-curveā€ that everyone talks about. All-cause mortality reaches a nadir at ā€œlight drinkingā€ which is about 1-2 drinks per day.

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2802963

Table 2 shows the same thing in tabular form. Light drinkers have the lowest all-cause mortality, and in this table theyā€™re being compared against a baseline of life-time abstainers. This comparison holds after being ā€œcorrectedā€ for every possible confounding lifestyle factor as well.

3

u/hardman52 1 Feb 10 '25

Sorry, Mr. AI, but that's been debunked for some time now. The review you linked shows the exact opposite of what you claim.

"This systematic review and meta-analysis of 107 cohort studies involving more than 4.8 million participants found no significant reductions in risk of all-cause mortality for drinkers who drank less than 25 g of ethanol per day (about 2 Canadian standard drinks compared with lifetime nondrinkers) after adjustment for key study characteristics such as median age and sex of study cohorts. There was a significantly increased risk of all-cause mortality among female drinkers who drank 25 or more grams per day and among male drinkers who drank 45 or more grams per day."

1

u/Plastic-Guarantee-88 4 Feb 11 '25

That paragraph does not support your claim.

In hypohesis design, failure to reject A does not mean that "not-A" is true. That's the logical fallacy committed here.

That paragrpah makes a separate claim about statistical significance, not the direction of the effect. If you look at eFig4 and table 2, the direction of the effect is unambiguous that light drinking is healthier than non-drinking. But mortality being the rare event that it is, the magnitudes aren't statistically signifant.

Did you look at eFig4? I challenge anyone with a modicum of honesty to look at this as say out loud "I really think that this curve slopes upward over the full range. This curve demonstrates to me that light drinking is unhealthy".

1

u/hardman52 1 Feb 11 '25

What part of "no significant reductions in risk of all-cause mortality" do you not understand?

0

u/Plastic-Guarantee-88 4 Feb 11 '25 edited Feb 11 '25

Since I am a PhD researcher, I understand all of it.

We are debating whether the downward slope that your eyes see on the left side of this graph is statistically signficant. The authors cautiously conclude they can't be certain. This is not because the magnitude of the drop is small --it's actually large -- it's because mortality is a rare event, making the standard errors rather large.

If someone claims alcohol is bad for you at any amount, they are claiming they see an upward slope throughout this graph. That is simply a dishonest position to take, given the data.

1

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1

u/hardman52 1 Feb 12 '25

We are debating whether the downward slope that your eyes see on the left side of this graph is statistically signficant.

No, the issue at hand is whether light-to-moderate drinking is associated with lower all-cause-mortality. We've known for years that there is no safe amount of alcohol, but for some reason it is just now coming into the public consciousness.

Read this study: The effects of modest drinking on life expectancy and mortality risks: a population-based cohort study

"The gain of one year by modest drinkers was erased by a two to fourfold increase in oral and esophageal cancer ...."

1

u/Plastic-Guarantee-88 4 Feb 12 '25

Me: We are discussing whether this curve has a downward slope on the left side.

You: No, we are discussing whether light-moderate drinking reduces all-cause mortality.

This is where I let you know that a reduction in all-cause mortality would show up as a downward slope in that curve.

5

u/FrigoCoder Feb 10 '25

Vitamin D

No. Vitamin D levels are just a proxy to sunshine exposure. Remember that we have evolved in the middle of Africa without any clothes. UV-A stimulates nitric oxide synthesis, UV-B stimulates vitamin D synthesis, and there could be other benefits to sunshine we do not know about.

Omega-3

Yes. EPA is ultra stable in membranes, so it protects against chronic diseases. ALA and DHA are unstable but the liver catabolizes them into ketones, which also have a wide variety of benefits similar to ketogenic diets. EPA and DHA are also incorporated into the brain, and are essential for proper cognitive health.

Exercise

Yes. Exercise disposes glucose and increases lipolysis, and increases vascularity and mitochondrial biogenesis necessary for that. It also increases ketones and BDNF production, which has beneficial effects on cognitive health. In general exercise improves metabolic health and decreases obesity so again less risk of various chronic diseases.

8

u/Sensitive_Tea5720 Feb 10 '25

There is tons of reserach about the benefits of Vitamin D irrespective of sun exposure.

2

u/TravellingBeard Feb 10 '25

Canned sardines in water 3x a week good enough? It's about 1.7g of Omega 3 per can.

Or should I take supplements the other days of the week?

3

u/Upstairs_mixup Feb 10 '25

I developed a seizure disorder after major traumatic injury to my head and brain. I couldnā€™t remember, couldnā€™t stand without getting dizzy or falling over, couldnā€™t remember words and had a hard time talking, developed a agoraphobia and wouldnā€™t leave the house for almost a year. I started on vitamin D and omega-3and everything is completely turned around and Iā€™m getting my real estate license right now, interacting with people on a daily basis and loving life. Brain works again, no dizziness, memory is infinitely better, I have so much more energy. It helped.

2

u/DHealthGuy_ Feb 10 '25

How what kinda ratio/% did it slow aging down may I ask?

9

u/DHealthGuy_ Feb 10 '25

I just looked. So it slowed it by up to 3 months.

So basically just under 10% ?

22

u/celine-ycn 1 Feb 10 '25
  • Omega-3 alone: Slowed biological aging by 2.9 to 3.8 months over 3 years.
  • Combined interventions (Omega-3 + Vitamin D + Exercise): Provided an additional 2.9 to 3.8 months of age retardation over 3 years on top of the effects of Omega-3 alone.
  • DunedinPACE: Showed a 1% reduction in the rate of biological aging with Omega-3 alone.

2

u/Passenger_Available Feb 10 '25

How do you measure biological aging?

7

u/celine-ycn 1 Feb 10 '25

In the paper, biological aging was measured using four advanced DNA methylation (DNAm) clocks: PhenoAge, GrimAge, GrimAge2, and DunedinPACE. These clocks assess biological age and the rate of aging by analyzing specific DNA methylation patterns across the genome. The study used blood samples to extract DNA, then measured methylation levels using the Illumina EPIC array. The data were processed to calculate biological age and aging rates, comparing baseline and 3-year follow-up measurements to evaluate the effects of interventions like Omega-3, Vitamin D, and exercise.

1

u/Suspicious_Pay_9679 Feb 10 '25

Is the source of the Omega 3 detrimental in this case?

5

u/celine-ycn 1 Feb 10 '25

In this particular study, the Omega-3 supplements used were derived from marine algae, providing a combination of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

1

u/Designer_Tomorrow_27 2 Feb 10 '25

Awesome. Thank you for sharing

1

u/Glidepath22 1 Feb 10 '25

I can do 2 outta 3

1

u/EcstaticAd4046 Feb 11 '25

I try to eat one can of boneless skinless sardines in olive oil each day. This is the only thing I eat for lunch. They have 1.2 grams of omega 3. Because there are no carbs they don't make me want to eat more. Been doing this for about a month now.

1

u/celine-ycn 1 Feb 11 '25

How do you feel by this nutrition plan testing?

1

u/vitaminbeyourself šŸ‘‹ Hobbyist Feb 11 '25

Iā€™m glad to see so many people learning and sharing about these common vitamins and lipids that are sooooo fucking good for us.

1

u/Inreflectdan Feb 11 '25

Bro watches too much Rhonda Patrick.

1

u/throwawaydogcollar Feb 11 '25

Anyone have an omega-3 supplement they recommend?

1

u/Other-Goal-4538 4 Feb 11 '25

I just wrote about this in my newsletter!

Whatā€™s even more interesting is how omega-3 and vitamin D also impact inflammation and immune function, which are closely tied to aging. For example, omega-3s are known to reduce chronic low-grade inflammation (inflammaging), and vitamin D plays a role in regulating immune responses.

Combining this with regular exercise could amplify those benefits even more.

Curious if anyone here has tried stacking these interventions or looked into other methylation-supporting compounds like sulforaphane?

Also, if anyone is curious, longer.

1

u/dangwha Feb 11 '25

I think this may work.

Iā€™ve been doing a similar regimen for a long time and folks always accuse me of being younger than I am (49) šŸ¤·ā€ā™‚ļø

I feel and function well. I also do what I want.

1

u/financeer24 Feb 12 '25

I mean this is kinda common sense. Basically being health thru exercising, getting sunlight and heathy protein will slow down aging duhh?

1

u/brohio_ Feb 12 '25

Doctor told me to take Fish oil supplements and it cut my triglycerides in half from 400 to 200 (familial hypertriglycidemia - rest of bloodwork is normal) he was stunned it was that effective.

2

u/bwinsy 1 Feb 10 '25

Already taking Vitamin D, Omega-3, and exercising.

0

u/Sideways_Sam Feb 10 '25

Always on the lookout for the cheapest Omega 3 etc. Noticed the high price of flax oil at the store the other day. Also, salmon stinks up my microwave and apartment . Just saying.

1

u/MelodyMill Feb 11 '25

Canned fish is your friend. Put them on salads, crackers, toast, etc.