Rhonda Patrick: Scientists Just Discovered the Supplement Combo That Slows Biological Aging

Key Takeaways

• Take 1g+ of omega-3 daily (women need ≥1g, men benefit from ~460mg) to slow biological aging via epigenetic changes
• Combine omega-3 with vitamin D (4,000 IU if deficient) for synergistic anti-aging effects – adds ~3.3 months of epigenetic age reduction
• Add resistance training 3x/week (30min sessions) to the omega-3 + vitamin D combo for maximum effect – reduces frailty by 40% and cancer risk by 61%
• Prioritize EPA/DHA-rich omega-3s to combat inflammation, a core driver of accelerated epigenetic aging
• Track results long-term – epigenetic benefits compound yearly (study showed effects in just 2 years)

Supplements & Protocols Mentioned

• Omega-3 fatty acids: 1g/day (women), ~460mg/day (men) – higher doses more effective
• Vitamin D: 4,000 IU/day if deficient (2,000 IU insufficient in study)
• Resistance training: 30min sessions, 3x/week

Notable Quotes

“Omega-3 alone reduced infections by 13% and decreased falls by 13%… the combined protocol reduced prefrailty by 40% and invasive cancer by 61%.”

Bottom Line

Take 1g+ omega-3 daily with vitamin D (if deficient) and strength train 3x/week – this combo significantly slows biological aging, reduces disease risk, and extends healthspan through measurable epigenetic changes.

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