Supplement and Exercise Integration Could Mitigate Biological Aging
While it’s impossible to stop the aging process altogether, incorporating certain supplements along with regular exercise may assist in slowing down this inevitable journey.
Biological age reflects the condition of the cells and tissues, impacted by numerous genetic and environmental factors.
Dr. Joseph Mercola, a prominent figure in the natural health sphere and a board-certified family medicine physician, acknowledges the potential for lifestyle factors to mitigate aging but expresses skepticism regarding certain aspects of the trial’s conclusions.
“Relying only on supplements is a poor substitute for obtaining nutrients through natural food sources,” he conveyed to The Epoch Times via email. In later sections of this article, he provides insights on effective methods for aging gracefully.
Study Insights
The DO-HEALTH trial, published in Nature Aging, consists of a prior phase followed by the current phase. The earlier phase identified three interventions associated with improved health during aging, while the latest phase confirmed that these interventions were also linked to enhanced biological age.
Health Interventions Correlation
Lead researcher Dr. Heike A. Bischoff-Ferrari, a specialist in geriatric medicine at the University of Zurich, Switzerland, elaborated on the findings in an email correspondence with The Epoch Times.
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Pre-frailty indicates early adverse health outcomes that emerge before functional decline, which is when daily tasks become challenging.
Interventions That Slow Biological Aging
Due to the positive health outcomes identified in the prior phase, researchers conducted the current phase to evaluate whether the interventions could effectively decelerate biological aging. They focused on reliable molecular indicators of biological age known as epigenetic clocks.
Epigenetics encompasses both our inherited genes and the expression of these genes, which evolves over time due to different environmental influences.
In an email to The Epoch Times, Steve Horvath, co-author of the clinical trial and the principal investigator at Altos Labs, elucidated the concept of epigenetic clocks.
“Epigenetic clocks illustrate aging at a molecular scale,” he explained. “They enable researchers to gauge a person’s age and mortality risk based on DNA chemical modifications. These alterations do not change the DNA sequence, but they can influence genetic expression, governing the functioning of genes. Think of it like a dimmer switch that adjusts the brightness of a light.”
- 1 gram of omega-3 fatty acids from marine algae taken daily
- 2,000 international units (IU) of vitamin D administered daily
- 30 minutes of home strength training three times a week
“Our evidence from epigenetic clocks indicates a significant signal that omega-3 supplementation may decelerate biological aging among humans,” noted Bischoff-Ferrari. “Moreover, the synergistic effect of omega-3s with vitamin D and exercise could enhance this impact. Biological age was reduced by 3–4 months over three years.”
Omega-3 Fat: Supplements or Whole Foods?
A 2020 review published in Nutrients corroborates the DO-HEALTH trial outcomes, establishing a connection between omega-3 fatty acid supplements and enhanced aging. These supplements could possibly alleviate inflammation linked to several chronic health conditions more prevalent with age, such as a decline in muscle mass and strength associated with frailty. However, the review indicated the evidence supporting the efficacy of these supplements may occasionally be considered weak, thus necessitating further investigation.
Mercola contests the premise that omega-3 fatty acid supplements may aid in slowing aging as per the DO-HEALTH trial. He strongly promotes obtaining these nutrients directly from food sources.
“The validity of omega-3 fatty acids as an anti-aging agent is quite dubious,” he expressed to The Epoch Times in an email. “While some research suggests potential benefits, including the recent DO-HEALTH study, the human body can only absorb a certain amount of these nutrients, and excessive intake—especially via supplements—could lead to an increased risk of a serious heart condition known as atrial fibrillation.”
Mercola emphasized that most early human benefits associated with omega-3 fatty acids were observed within populations consuming whole food sources rich in these nutrients, such as wild-caught fish, rather than isolated supplements.
“Consuming moderate amounts through a balanced diet is sufficient to promote overall health without the inherent risks of high-dose supplementation,” he concluded.
Nature’s Omega-3 Sources
The majority of research on omega-3 fatty acids focuses on three main types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
- 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 that are rich in ALA, EPA, and DHA comprise:
- 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
Dietitian and plant-based nutrition author Vandana Sheth offered recommendations for ensuring adequate omega-3 fatty acids through diet.
“To fulfill daily requirements, focus on 1–2 servings of flaxseeds, chia seeds, or walnuts each day,” she advised in an email to The Epoch Times. “For those relying on ALA sources, be aware that conversion to DHA and EPA is limited, so supplementing with algae oil can be beneficial. For seafood consumers, aim for at least two servings of fatty fish weekly to satisfy EPA and DHA guidelines.”
Vitamin D: Supplements or Natural Sun Exposure?
“Vitamin D plays a vital role in immune regulation, controlling inflammation, and supporting mitochondrial health—all crucial processes for cellular repair and longevity,” asserted Mercola. “Combined with exercise, this vitamin acts as a principal modifiable factor in aging healthily.”
Though Mercola recognizes the importance of vitamin D in the aging process, he suggests obtaining it through sunlight exposure, rather than dietary sources or supplements.
The Interplay of Anti-Aging and Exercise
A 2021 review published in Aging asserts that exercise is an effective strategy for preventing aging and fostering longevity. Research indicates both clinical and cellular benefits from exercise, which can assist in counteracting age-related decline. Clinical advantages encompass the preservation of cognition, cardiovascular health, balance, muscle endurance, and skin integrity, all of which deteriorate with age. Cellular benefits include offering protection against genetic mutations and optimizing mitochondrial function—both of which are significant markers of aging.
Mercola recommends a well-rounded exercise program that combines moderate strength training and aerobic activities. He highlights that this approach boosts mitochondrial synthesis and enhances insulin sensitivity and cardiovascular health—key factors for sustaining youthful cellular function.
“Engaging in a thoughtfully structured exercise regime (approximately 40–60 minutes per week) provides substantial anti-aging benefits,” stressed Mercola. “This approach not only diminishes frailty and lowers the risk of chronic diseases, but it also represents a more effective and sustainable method of decelerating aging at the molecular level.”
Supplement Potential Side Effects and Cautions
Individuals opting for omega-3 fatty acid and vitamin D supplementation instead of obtaining these nutrients from food and sunlight should be vigilant of possible side effects and drug interactions.
Omega-3 Fatty Acids
The NIH indicates that side effects of omega-3 fatty acid supplements are generally mild and can include heartburn, diarrhea, unpleasant taste, nausea, bad breath, headaches, gastrointestinal discomfort, and noticeable body odor.
Vitamin D
A high intake of vitamin D can be toxic. The upper tolerable limit set by the NIH for individuals aged 9 to 18, as well as adults aged 19 and older, is 100 micrograms (or 4,000 IU).
- Orlistat: This weight loss medication diminishes vitamin D absorption.
- Steroids: Medications such as prednisone reduce inflammation but can also impair vitamin D metabolism.
- Thiazide diuretics: Drugs like chlorthalidone can lead to elevated calcium levels, especially amongst individuals with compromised kidney function or elevated parathyroid hormone levels.
As time relentlessly advances, contributing to the adverse impacts of aging, numerous steps can be taken to help mitigate its effects.
“There is no singular method to decelerate aging—no one nutrient, supplement, or exercise will extend your life by itself,” Mercola concluded. “Longevity emerges from the harmony of multiple systems working synergistically, with key interventions such as vitamin D and exercise each playing essential, yet complementary roles. Ultimately, the essence is that nature intended for your body to flourish through sunlight, movement, and whole foods.”
