Health experts have named one supplement that has been scientifically proved to slow down the rate of biological ageing. According to a recent study, taking the supplement has been found to reduce the rate of ageing by three months.
This increases if you exercise regularly and increase your vitamin D intake. The supplement experts investigated is omega-3, which is already well known for offering plenty of health benefits, especially when it comes to looking after your heart, brain and immune system.
However, it has also been linked to helping older people live longer as shown in the study’s data. The research indicates omega-3 can positively change the behaviour of epigenetic markers in the body – these are chemicals that modify DNA and protein in gene cells
As a result, omega-3 might play a role in slowing down the process of biological ageing. This is usually understood as an indicator of how fast an individual’s body is ageing in comparison to the average person.
You can usually find omega-3 supplements in most health retailers, like Holland and Barrett, Superdrug and Boots. The latter, for instance, is selling 180 capsules of 1000mg omega-3 fish oil for £10, which works out to 6p per pill.
Geriatric medicine and healthy longevity professor Heike Bischoff-Ferrari from the University of Zurich conducted the study. She and her team of experts put 777 people in Switzerland into eight groups.
The participants were aged between 70 and 91. Besides investigating the impact taking daily omega-3 has on ageing, the researchers also asked participants to exercise and take vitamin D supplements.
Commenting on the study’s findings, professor Heike Bischoff-Ferrari said: “Omega-3 plays on multiple pathways of ageing, such as being anti-inflammatory. Similarly, vitamin D and exercise have multiple benefits. We thought, if you play on each of these differential pathways, do you get an additive benefit?”
Each group, while maintaining their usual lifestyle habits, was instructed to take different combinations of a daily 1-gram dose of omega-3, placebo pills, and 2000 international units of vitamin D. Additionally, certain groups were asked to engage in 30 minutes of strength training three times a week.
At the start of the study, each participant’s biological age and epigenetic markers were documented via blood samples. These were again analysed at the end of the trial, three years later.
On average, those who took omega-3 pills aged three months less than those who were only given placebo pills. The professor added: “This is the biggest trial we have today that hints that a simple supplement contributes to slowing biological ageing.”
Individuals who took omega-3 and vitamin D supplements and exercised aged even less compared with people who didn’t. “The effect was somewhat more pronounced, almost four months of rejuvenation,” Bischoff-Ferrari added.
Dr Richard Siow of King’s College London said that while the effects of taking the supplements together with exercise may seem small, they could be vital for certain people. “For an older person, in about three months, there could be a lot of age-related decline going on, so this becomes more significant,” he said.
However, he did add: “Just because biomarkers on your DNA indicate that you resemble someone who is younger, it doesn’t necessarily mean that you are healthier in some way.”
What is omega-3, and how do I take it?
Always consult your doctor before taking any new medication or supplements to ensure they suit you. Certain people on medication or being treated for a medical condition may need to avoid some vitamins and minerals.
You can get omega-3s from eating oily fish, or by taking supplements. When choosing a supplement, look for ones that contain Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA) omega-3s.
Fatty fish like salmon, mackerel, sardines, and anchovies are excellent sources of omega-3 fatty acids. Additionally, certain nuts and seeds can also provide you with omega-3s.
The ideal intake of omega-3s varies based on your age, life stage, and personal objectives. The NHS suggests that adults aim for at least 250 mg of combined EPA and DHA daily.