Supplementing with omega-3 fatty acids slows biological aging. Combining omega-3s with vitamin D and exercise has an additive effect, translating to ~3 months of slowed biological aging. These were the results of the 3-year-long DO-HEALTH study, which Prof Steve Horvath believes is one of the strongest pieces of evidence... that simple interventions (that also likely correct a deficiency) are powerful ways to slow or reverse the aging process. We discuss this study and more in the latest episode of the FoundMyFitness podcast.show more

Full episode.

@prof_horvath Love this - in Ireland we have the Celtic legend of the Salmon of Knowledge - An Bradán Eolas - as kids we were always told to eat more salmon for our health and our exams - Turns out modern biohacking aligns with our grandparents' stories about cellular wisdom all along. 🐟🧬

@prof_horvath D3 + K2 MK7

@prof_horvath My only question is WTF is that candle? 🕯️ You see what I’m talking about, right?

@prof_horvath Most people are looking for the thing that reverses aging. The body is usually looking for the things that stopped accelerating it. Movement. Sleep. Sunlight. Nutrition. Simple doesn’t mean weak.

@prof_horvath 3 month per…? Per year? Lifetime?

@prof_horvath DO-HEALTH's underrated arm: that same omega-3 dose cut invasive cancer ~13% and falls over 3yr — hard endpoints, not just epigenetic-clock deltas. Clocks are surrogates; baseline omega-3 index likely sets the responder ceiling.

@prof_horvath EPA and DHA incorporate into membrane phospholipids, reducing oxidative damage to lipid bilayers. Horvath clock slowing may reflect lower NF-κB-driven inflammatory methylation. Vitamin D acts via VDR/RXRA across ~2,700 genomic binding sites — a separate mechanism, not redundant.

The strength here: it's an RCT, and the effects are additive — omega-3, vitamin D and exercise pull the same way on PhenoAge. Three cheap, deficiency-correcting moves stacking up is a quietly powerful idea. Honestly though — post hoc, small effect (~3 months over 3 years), and it's clock movement, not proven lifespan. A real signal worth stating gently. Additivity is the part worth building on.

@prof_horvath Great reminder 👏 Omega-3 (1g/day) slowed epigenetic aging in older adults (~3 months benefit over 3 years), with extra gains when combined with vitamin D + simple exercise. Simple, low-cost interventions that work. (Always talk to your doctor before starting supplements.)

@prof_horvath The deficiency correction angle is what makes this compelling — omega-3 and D aren't exotic interventions, but most people are genuinely low. Hard to separate "supplementation works" from "fixing a deficit works."

@prof_horvath @DionneEline

@prof_horvath I think owing to their anti oxidant effects Amazing indeed

@prof_horvath 🐠

How many supplements have claimed to slow aging in the last decade. The framing is always the same. Take this product to fix what is broken. That is pharmaceutical thinking with better marketing. Your body does not age rapidly because it lacks a capsule. It ages rapidly because the terrain is poisoned. Seed oils oxidizing in your cells, processed food stripping nutrients, no sunlight. Raw animal fat already contains omega-3s in the form your body actually recognizes. You do not need a study and a supplement. You need to stop eating poison and start eating food.

@prof_horvath I love Omega 3 supplementation and I think it is one of those cheap, almost universally effective interventions most folks should be doing. This study doesn't seem amazing, though. It is a small effect on some aging clocks, which are some of the most imperfect tools in science.

@prof_horvath The exercise pairing is the part most people skip. Omega-3s plus strength work seem to do more together than either alone, and the studies showing the biggest effect on aging almost always have movement in the mix. Supplementation on its own rarely carries it.

@prof_horvath I wish I could take it. Omega 3 spikes my blood pressure when I take it

@prof_horvath Studies like this are a good reminder that health doesn't always require complicated protocols. Sometimes the highest ROI interventions are also the simplest.

@prof_horvath Interesting

@prof_horvath How about just eating salmon and tuna. Forget the stupid supplements.

@prof_horvath Doing it everyday

@prof_horvath This only works with Omega 3 triglyceride right?

@prof_horvath it failed in the ITP it's not an anti-aging compound

@prof_horvath Apathy happens when your brain is forced into survival mode for too long. You can't think your way out of a depleted state. You have to start with simple biological syncing to quiet the internal alarm first.

@prof_horvath Wow 😮

@prof_horvath Eat tuna

@prof_horvath when i supplement with vitamin D3 it disrupts my sleep so much, really hard to sacrifice good sleep for a supplement.

@prof_horvath Get out of mold exposure its gonna age you more than anything else

@prof_horvath