As we see it: Simple Strategy to Delay Biological Aging

William Faloon

An analysis of a trial in the journal Nature Aging shows how aging could be slowed by a simple nutrient and lifestyle intervention, even when that intervention is started late in life—in people averaging 75 years old.¹

Researchers found that rather than aging processes continuing over the course of the three-year study, participants experienced a slowdown of biological aging (approximately 2.9–3.8 months) measured by DNA methylation clocks.

Advances in fields of biologics and cellular reprogramming may one day result in complete control of degenerative aging.

In the interim, cost-effective and accessible strategies exist today to slow biological aging processes.

Enlightened individuals may thus gain additional life years, during which time scientists are actively working to develop therapies to delay, halt or even reverse pathological processes.

I describe this study, published in Nature Aging (Feb 3, 2025) that further corroborates the value of consistent science-based health maintenance.

The following interventions were shown to slow estimated biological aging:¹

1. Strength training for 30 minutes—3x per week
2. Vitamin D3 (2,000 IU/day)
3. Omega-3 (1,000 mg/day)

Subgroup analysis of the individual interventions revealed that omega-3 supplementation had the overall single greatest effect on slowing biological aging. Combining all three interventions (vitamin D, omega-3s and home exercise program) had additive benefits for reducing the rate of biological age in one out of the four biological aging clocks.

What You Need To Know

Life Extension® Perspective

• Even greater benefits in reducing the rate of biological aging would likely have been achieved if the dosages of vitamin D3 and omega-3 were raised.
• The optimal blood level of 25-hydroxyvitamin D is likely between 50-80 ng/mL^2,3 and an omega-3 index score ideally above 8%.^4,5 To achieve these ranges, Life Extension suggests regular blood testing, and supplementing with 5,000-8,000 IUs (125-200 mcg) of vitamin D and 2,000-4,000 mg of omega-3 daily.

Suboptimal Dosages in Nature Paper

Published studies consistently validate the critical importance of physical activity, vitamin D and omega-3 fatty acids.

Compelling research published in Nature Aging demonstrates the age-reduction value of combining these nutrients with exercise. We commend the researchers for evaluating the benefits of these supplements and easy-to-follow exercise program.

It’s important, however, to address one point of disagreement based on Life Extension’s multi-decade review of tens of thousands of blood tests and consumer supplement programs.

Daily intake of 2,000 IUs of vitamin D and 1,000 mg of omega-3 is usually insufficient to achieve optimal blood status. Had the study participants received optimal doses, the impact on biological aging may have been more profound.

A daily intake of 2,000 IUs of vitamin D3 typically yields a 25-hydroxyvitamin D blood level of above 30 ng/mL.^13,14 While this dose is generally effective in preventing insufficiency, research shows that individuals may require higher doses to maintain optimal blood levels.

Research indicates that blood levels of at least 40 ng/mL are necessary to reduce disease risks, while Life Extension^® maintains that the ideal blood level range is 50-80 ng/mL. For most people 5,000-8,000 IU’s (125-200 mcg) of daily supplemental vitamin D3 are required to achieve these levels.

In a meta-analysis of three randomized controlled trials conducted in people with prediabetes, achieving a blood level of 25-hydroxyvitamin D of at least 50 ng/mL reduced the risk of diabetes over the next three years by 18% compared to those with levels of 20-29 ng/mL.¹⁵

This is critical because, in 2021 alone, diabetes directly caused 1.6 million deaths—and nearly half (47%) of those occurred before the age of 70.¹⁶ Optimizing vitamin D status could dramatically improve longevity and overall health.

In a study of 2,240 people from the Framingham Offspring Cohort study, achieving an omega-3 index over 6.8% resulted in 4.7 years of additional life expectancy compared to those who had an omega-3 index under 4.2%.¹⁷

A dose-response study showed that about 1,300 mg of EPA/DHA daily is needed to raise an omega-3 index blood level from 4.2% to 6.8%.¹⁸ However, further benefits have been shown by raising the omega-3 index to around 8%.³ Some experts/researchers believe that the desirable omega-3 blood range is between 8%-12%.³

A higher omega-3 index correlates with lower triglycerides, reduced blood pressure, decreased platelet aggregation, and improved heart rate stability^17,19—all factors that significantly lower mortality risk.¹⁷

Life Extension^® recommends supplementing with 2,000-4,000 mg of omega-3 daily, depending on dietary intake. The best way to determine your ideal dose is through regular Omega-3 Index blood testing.

The takeaway is clear: while this latest research confirms the anti-aging potential of vitamin D3 and omega-3s, and moderate strength training, higher doses and additional forms of physical activity may be essential to unlocking their full life-extending benefits.

My Push to Push Yourselves

From 2003 to 2016, data from over 30,000 U.S. adults from the National Health and Nutrition Examination Survey (NHANES) showed that sedentary behavior increased from approximately 5.5 to 6.4 hours.²⁰

A more recent study of over 2,500 U.S. adults in 2019 indicated that people were spending an average of 9.5 hours per day in sedentary behavior.²¹ A sedentary lifestyle—closely linked to rising rates of hypertension, heart failure, metabolic disorders and overall mortality^22,23 —has contributed to an alarming increase in cardiovascular disease, mirroring the steady rise in sedentary behavior.^22,23

The scientific evidence is irrefutable—boosting physical activity reduces disease risk.^24,25 and slows biological aging.^26,27 Yet, despite these well-documented benefits, a staggering 80% of Americans fail to meet even the most basic physical activity guidelines.²⁸

Health authorities agree on what’s needed:²⁹

• Adults need to get at least 150-300 minutes of moderate-intensity aerobic activity or 75-150 minutes of vigorous-intensity aerobic activity per week, and
• Muscle-strengthening activities at least two or more days per week.

Physical activity alone has been shown repeatedly to lower the rate of biological aging.

A large study on about 2,435 people showed that walking 1,500 more steps or cutting three sedentary hours per day was associated with more than 10 months lower epigenetic age, as measured by the methylation clock (GrimAge). In this study, every five extra minutes more per day of moderate to vigorous physical activity was associated with a slower rate of biological aging by 19-79 days.³⁰

A 2025 predictive analysis that evaluated mortality data in the U.S. population from the National Center for Health Statistics determined that a remarkable amount of years of life could be gained from increased amounts of physical activity. Based on the findings the authors stated:

"If all individuals were as active as the top 25% of the population, Americans over the age of 40 could live an extra 5.3 years on average."³¹

Stalling For More Time

As I write this, I am 70 years old.

For those of us in this age bracket—or older—time is a critical factor. The scientific breakthroughs needed to fully halt, or reverse aging may not arrive soon enough unless we take proactive steps to extend our healthspans.

Fortunately, we have tools at our disposal right now. Strategic interventions, such as regular exercise and targeted nutrient supplementation (notably vitamin D3 and omega-3 fatty acids), have been shown to counteract key aging mechanisms. These include epigenetic alterations that elevate disease risk and mortality.

By implementing these measures, we may gain the additional years necessary to benefit from the next wave of longevity advancements—where aging itself can be systematically defeated.

Achieving full-scale age reversal will require a multi-pronged approach, addressing all facets of biological decline.

The most important step, however, is taking action today. Regardless of age, optimizing health now not only improves quality of life but also maximizes the chances of reaching the era where degenerative aging is rendered a relic of the past.

For longer life,

William Faloon, Co-Founder, Life Extension®

References

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