#112 How To Slow Biological Aging With a Multivitamin, Vegetables, & Omega-3 | Dr. Steve Horvath

“whether Omega 3s, vitamin D, or a daily multivitamin can shift aging clocks. What type of exercise appears most effective for slowing epigenetic aging”

“for a clinical trial. In other words, you have a study where you apply, let's say, multivitamin for two years, and then you see a change in any clock. It could be a proteomic clock.”

“a grim age fountain effect, pheno age fountain effect, based on multivitamin use,”

“and it's something that I do talk about a lot because I feel like it's a very easy, safe intervention that people can take a standard multivitamin. These have a variety of vitamins and minerals, trace elements that people are not getting from their diets. And so, they're kind of filling that nutritional gap. And...”

“Maybe to step back, if you tell an 80-year-old that a multivitamin will reduce his or her age by three months, they will roll their eyes. They will say, give me something that reverses my age by 30 years, you know.”

“But think of the effort you have to put into just taking a multivitamin, right? I think it's pretty great for that amount of effort, you know.”

“I just looked at it from the point of view as a consumer. Five years ago, you know, I wouldn't take a multivitamin. I looked at the literature. No benefit. I won't take it, you know. Now, so a person can now make their own judgment, you know.”

“I'll start maybe with the background. So we talked about these principal component based versions of clocks such as PC GrimAge that was used in the cosmos multivitamin study and anyway these are very reproducible.”

“We talk about omega-3, multivitamin, creatine I take a lot. By the way I love your podcast, I learn a lot from you”

“90% of Americans don't get enough omega-3 fatty acids. Nobody's eating seafood in the U.S. I see. It's just, you know, so you're starting with a population that's already, you know, I don't want to say deficient, but they're not getting a sufficient amount of omega-3 fatty acids.”

“if you start out with someone who's already getting enough omega-3, maybe you go to Japan and do this study. I don't know. I would be interesting to see. Perhaps, perhaps there, it just keeps improving inflammation and then, you know, you'll keep seeing an effect.”

“But it seems like many, many studies have shown that omega-3 fatty acid, whether it's from food, supplementation, a combination of both, seem to slow epigenetic aging by different clocks.”

“Great framing of it. And yeah, so I think we already discussed the result. The most credible result was omega-3 on epigenetic clocks. A couple of epigenetic clocks picked it up. Grimage version 2. PhenoAge, DunedinPACE also worked very well in that context.”

“But it's just the PhenoAge picked it up. Well, I think there was even a dose dependent where there was the group that just got the omega-3 and vitamin D. And that also improved more than the omega-3 alone. Yes. And then all three improved the most. So you see this nice dose dependent effect with adding in these healthy lifestyle interventions.”

“Getting making sure I'm not vitamin D deficient. Getting my omega-3. And then you have like how is that going to compound over time. And I know it's speculation. But it makes sense. That's the way I think about it. I think of it.”

“where it's like, okay, if you already have enough vitamin D, and we'll talk about this, like, you know, if you're already sufficient, taking a vitamin D supplement's not going to slow your aging. The thing you're doing, you're already doing it, you're avoiding deficiency. And that's the key, right?”

“Oh, so it was only double. Yeah, exactly. And that's a limitation because the results for vitamin D were disappointing. No effect on epigenetic clocks. But that's why I hasten to add. Yeah, but we have other randomized controlled trials showing the opposite.”

“But it's just the PhenoAge picked it up. Well, I think there was even a dose dependent where there was the group that just got the omega-3 and vitamin D. And that also improved more than the omega-3 alone. Yes. And then all three improved the most. So you see this nice dose dependent effect with adding in these healthy lifestyle interventions.”

“Maybe in their 20s. In their 40s. It's like okay well I'm going to start training. Getting making sure I'm not vitamin D deficient. Getting my omega-3. And then you have like how is that going to compound over time. And I know it's speculation. But it makes sense.”

“And supplements included I think will have benefit. Major benefits. When it comes to vitamin D that's the one that I mean this one study was a bit disappointing. But as you mentioned I mean comparing 800 IUs to 2000 IUs.”

“And that's why there's so much in the even in the scientific literature with vitamin D for example. If you're looking at outcomes it's the same thing. Yes. You know and it drives me nuts when studies don't measure their baseline levels. Or if they only measure 10% of the population and then use that to extrapolate like everyone else. Like you can't do that.”

“sleep disruption and social connection appear on biological aging clocks, whether GLP-1 drugs like semaglutide may reverse epigenetic aging signals, how to interpret consumer biological age tests without... overreaching, why two epigenetic age tests may even give different answers, whether AI”

“stressors in their lives, and they really changed everything, and they take their GLP-1 receptor agonist, they suddenly go to the gym, and they do everything right.”

“I apologize. I don't know the number, but I remember it was weak. I mention it because later we should talk about GLP-1 receptor agonists where the weight loss can be pronounced and there's discrepant findings, actually. Right. But anyways, back to the calorie study.”

“BMI 30 and higher, who had been put on a GLP-1 receptor agonist treatment, semaglutide. And these people really lost a lot of weight over 33 weeks.”

“exercise. I've never seen anyone look at an epigenetic aging clock, but so you can get in like a hot tub or a hot sauna, your heart rate starts to elevate. You know, a lot of the same physiological”

“100 watts for 20 minutes and then comparing that to like a 20-minute sauna and you get a lot of the similar benefits. You get improvements in blood pressure, improvements in your resting heart rate.”

“So, I just want to mention. So, the benefits of sauna and all of that are undisputed, you know, but I just want to mention that maybe lowering your core body temperature by a degree or so could be beneficial.”

“each day. So I but yeah so I take something called a carbose you know to but also I take. Does that have any effect on aging? A carbose?”

“Beta carotene is probably what most people are familiar with.”

“these older adults were given a standard centrum silver multivitamin a day, every day.”

Also filed under Multivitamin

“That's why it's most widely prescribed drug for lowering LDL cholesterol but also that pathway is important for making CoQ10 in your mitochondria. And so that's something to consider as well.”

“We talk about omega-3, multivitamin, creatine I take a lot. By the way I love your podcast, I learn a lot from you.”

“I take statins, I take Ezetimibe you know so various interventions where there's very credible evidence.”

“exercise. I've never seen anyone look at an epigenetic aging clock, but so you can get in like a hot tub or a hot sauna, your heart rate starts to elevate. You know, a lot of the same physiological”

“You're getting micronutrients. Like vegetables. Especially greens. And if you're talking about carotenoids. You know lutein, zeaxanthin. These are carotenoids that are in greens. And interesting. There's been a lot of studies coming out looking at blood levels of lutein and zeaxanthin. People usually associate them with eye health.”

“Do you take Ubiquinol? No. If you're taking a statin? You might want to think about that because statins target the melvanite pathway... that pathway is important for making CoQ10 in your mitochondria.”

“There's other micronutrients. Magnesium really affects vitamin D. You need magnesium to convert vitamin D3 into. You know the steroid hormone. So there's so many different things that are affecting your vitamin D. If you don't measure it before and after it's hard to really make a statement that it did what it did or didn't do what it was supposed to.”