A groundbreaking study published in Nature Metabolism in December 2024 sheds light on the intricate relationship between diet, supplements, exercise, and biological aging. Conducted by a team of researchers, the study reveals that a molecule synthesized from vitamin B3 plays a pivotal role in cellular aging processes. The findings underscore the importance of maintaining healthy levels of key nutrients to potentially slow down the clock on biological aging.
The study highlights the adverse effects of diets high in processed foods and sugary beverages, linking them to accelerated biological aging among young adults. Conversely, diets rich in fruits and vegetables show promise in decelerating the aging process. Omega-3 supplementation, particularly algae-based at a dosage of 1 gram per day, emerges as a potent factor in slowing biological aging, with its effects further enhanced by vitamin D and moderate exercise.
Ryan Glatt, MS, CPT, NBC-HWC, notes prior research findings from the DO-HEALTH trial that support these conclusions.
“In our prior studies in the same trial (DO-HEALTH) of generally healthy adults age 70 and older, we found [that] omega-3 lowered the rate of falls by 10%, and reduced the rate of infections by up to 13%, while omega-3, vitamin D and exercise combined lowered the risk of pre-frailty by 39% and invasive cancer by 61%.”
Moderate exercise, defined as no more than 150 minutes per week, is linked to a 31% lower risk of death from any cause in older adults. The combination of omega-3 supplementation with vitamin D and exercise has shown a synergistic effect in slowing down biological aging, with a notable deceleration of 3 to 4 months over three years.
The study also delves into the role of vitamin B3 at the cellular level. Manisha Parulekar, MD, FACP, AGSF, CMD, elaborates on the significance of NAD+, a derivative of vitamin B3.
“NAD+ (the oxidized version of NAD) is a crucial coenzyme involved in hundreds of metabolic reactions, particularly those related to energy production, DNA repair, and cell signaling.”
These insights suggest that maintaining a balanced diet rich in fruits and vegetables, along with strategic supplementation and moderate exercise, could be key strategies in promoting healthier aging.
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