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Boost Fitness & Anti-Ageing: Omega-3, Vitamin D & Exercise

Summary

• Omega-3 is needed for slowing biological ageing.
• Vitamin D and exercise work best in combination with omega-3.
• A rounded approach incorporating all three leads to the most significant benefits.

We can’t change that we age, but we can change how we age.

Recent research shows that combining omega-3 fatty acids, vitamin D and regular exercise can significantly slow down biological ageing, improve health and reduce the risk of chronic diseases. 

This blog post breaks down the science behind these interventions, explains how they work together and provides practical tips for incorporating them into your lifestyle.  

Jump there now:

• Why Biological Age Matters More Than Chronological Age
• Omega-3, Vitamin D and Exercise for Ageing
• Practical Tips for Healthy Ageing
• FAQs

Why Biological Age Matters More Than Chronological Age  

We all know our chronological age — the number of years we’ve been alive. But what really matters for health and longevity is our biological age, which reflects how well our body functions at a cellular level. There are other ages, too:

• Epigenetic age: Measures DNA methylation, a process that regulates gene activity and is influenced by lifestyle factors.  
• Phenotypic age: Reflects your physiological state, including inflammation, metabolism and immune function.  

If your biological age is lower than your chronological age, you’re ageing more slowly and are at a lower risk for disease. The good news? Lifestyle changes can help you achieve this!  

Further Reading: What Are the Hallmarks of Ageing?

Omega-3, Vitamin D and Exercise for Ageing

A recent 3-year study involving adults aged 70+ investigated the effects of omega-3s, vitamin D and exercise on biological ageing. Here’s why each is individually important:

1. Omega-3 Fatty Acids

Omega-3s, found in fatty fish like salmon and in supplements, are important for brain health, cognitive function, reducing inflammation and supporting heart health, but did you know they also slow down biological ageing?  

• The study found that taking 1g of omega-3 daily (220mg EPA and 660mg DHA) reduced biological age by up to 4 months.  
• Omega-3s also improved the benefits of vitamin D and exercise when combined.  

2. Vitamin D

Vitamin D is actually a hormone that plays a key role in bone health by strengthening bones, immune function and cell repair. In terms of ageing and vitamin D, low levels of vitamin D are linked to faster ageing and increased disease risk.  

• In the same study, taking 2,000 IU of vitamin D daily improved bone health, especially in men.  
• Vitamin D works together with omega-3s to boost anti-ageing effects.  

Further Reading: All About Vitamin D

3. Exercise

Regular physical activity is one of the best ways to delay ageing. Exercise improves cardiovascular health, builds and maintains muscle, improves metabolism and reduces inflammation.  

• A simple 30-minute home exercise program, done three times a week, was part of the study.  
• While exercise alone didn’t significantly reduce biological age in this study, it boosted the benefits of omega-3s and vitamin D when combined.  

In summary, here’s what the study found:

• Omega-3 supplementation alone slowed biological ageing based on epigenetic clocks.
• Omega-3 combined with vitamin D or exercise further improved biological age.
• The greatest anti-ageing effect occurred when all three interventions were combined.

Practical Tips for Healthy Ageing  

1. Boost Your Omega-3 Intake

• Eat fatty fish like salmon, sardines or mackerel at least twice a week.  
• Consider a high-quality omega-3 supplement (look for a balance of EPA and DHA). Consider LPC Neuro over traditional omega-3 fish oil supplements, as LPC omega-3 actually crosses the blood-brain barrier and boosts omega-3 in the brain. 

2. Boost Your Vitamin D Levels

• Spend 10–15 minutes in the sun daily (with sunscreen).  
• Take a 2,000 IU vitamin D supplement daily, especially if you live in a northern climate or have limited sun exposure.  

3. Stay Active 

• Aim for at least 30 minutes of moderate exercise (like walking, yoga or strength training) three times a week.  
• Also, do strength training to build muscle and improve bone density.  

Further Reading: Ageing 104: What Does Healthy Ageing Look Like?

FAQs

Does Omega-3 Help with Anti-Ageing?

Omega-3s slow the ageing process by reducing inflammation, improving cellular function and supporting brain health. The study showed that omega-3 was the primary driver behind biological age reduction.

Does Vitamin D3 Help with Ageing?

Vitamin D is needed for healthy ageing. It regulates immune function, bone health and cellular repair, but the study found that vitamin D alone did not significantly slow biological ageing unless combined with omega-3 or exercise.

Can You Take Omega-3 and Vitamin D Together?

Omega-3 and vitamin D are safe to take together, with studies suggesting that combining them boosts their benefits. Omega-3s aid in vitamin D absorption, and together, they support bone health, cognitive function and immune response.

Does Omega-3 Help with Working Out?

Omega-3s support exercise performance and recovery by reducing inflammation and muscle soreness. They also boost cardiovascular endurance and muscle protein synthesis.

Should I Take Vitamin D If I Work Out?

Vitamin D is needed for muscle function, bone strength and recovery. If you exercise regularly, maintaining good vitamin D levels can help prevent injuries and improve performance.

End Note

Ageing is a complicated process, but small, consistent lifestyle changes can make a big difference. By focusing on your omega-3 intake, maintaining healthy vitamin D levels and staying active, you can slow down biological ageing and improve your overall health.  

These should be incorporated into your lifestyle at a younger age, as a study showed that the benefits are not as strong in healthy older adults. 

Remember, it’s not about adding years to your life, it’s about adding life to your years — improving your health span. Start today by adding these three powerful interventions into your routine!  

To boost omega-3 levels in your brain, grab your bottle of LPC Neuro, which contains LYSOVETA™, the world’s most advanced form of omega-3 that actually crosses the blood-brain barrier.

Learn more about LPC Neuro here.