🔬TODAY’S BREAKTHROUGH
A post-hoc analysis from the DO‑HEALTH trial reveals that moderate lifestyle changes, vitamin D₃, omega‑3, and home exercise, each delay biological aging as measured by four leading DNA methylation clocks over three years.
The Discovery:
Researchers followed 777 adults aged 70+ from the DO‑HEALTH cohort, randomized to receive 2,000 IU/day of vitamin D₃, 1 g/day of omega‑3 (eicosapentaenoic + docosahexaenoic acids), and/or a simple strength-focused home exercise program (SHEP). Each intervention alone slowed epigenetic aging by ~3–4 months, while combined treatment showed additive benefits, especially on the PhenoAge clock.
The Science:
Analyzed four DNA methylation (DNAm) clocks: PhenoAge, GrimAge, GrimAge2, and DunedinPACE, assessing varied aspects of biological aging
Omega‑3 alone reduced DNAm age by ~0.16–0.32 standard units (≈2.9–3.8 months of aging) across three clocks
Additive effect: combined vitamin D, omega‑3, and exercise yielded greater delay on PhenoAge than any single intervention
Second-generation clocks (GrimAge2, DunedinPACE) also showed benefits
Effects were consistent across sexes, BMI groups, and baseline nutrient levels
All three interventions previously linked to reduced falls, infections, and prefrailty in this cohort
Your Action:
Incorporate safe, evidence-backed habits today:
Take 2,000 IU vitamin D₃, 1 g daily omega‑3, and perform 30 minutes of strength-focused exercise three times weekly, especially if you’re over 70. Regular follow-up and lab checks help ensure optimal dosing and safety.
Bottom Line:
Simple, accessible lifestyle changes cumulatively slow multiple measures of biological aging in older adults, packing months of rejuvenation into your daily routine.
Source:
Individual and additive effects of vitamin D, omega‑3 and exercise on DNA methylation clocks of biological aging in older adults from the DO‑HEALTH trial, Nature Aging, Heike A. Bischoff‑Ferrari et al., February 3, 2025
https://www.nature.com/articles/s43587-024-00793-y
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Disclaimer:
This newsletter is for informational purposes only and does not substitute professional medical advice. Always consult with a healthcare provider before making any changes to your health regimen.