41 interventions that lower your biological age

Epigenetic aging clocks estimate biological age from DNA methylation patterns, chemical tags on DNA that regulate gene activity and change predictably over time. Newer generations of these clocks are more precise and more closely linked to mortality risk. A systematic review now gathers available evidence on which interventions can shift these clocks in humans.

A wide range of interventions

The list is strikingly diverse. Exercise and a plant-rich diet lower epigenetic age. But so does the GLP-1 receptor agonist semaglutide, caloric restriction, omega-3 fatty acids, and a combination vitamin-mineral supplement. More surprising is the presence of ketamine, an anaesthetic also used as an antidepressant.

The researchers stress that epigenetic clocks remain investigational biomarkers. A lower clock reading does not automatically mean longer healthy life. Many clocks measure certain aspects of biological age, but may not capture every type of intervention equally well.

What it does not prove

An important caveat: aging is more than epigenetics. The review authors acknowledge that some aging mechanisms, such as the accumulation of metabolic waste cells cannot degrade, or mutational DNA damage, are not corrected by epigenetic reprogramming. A lower clock score is therefore not a guarantee of extended lifespan.

Still, the list is useful for researchers and longevity-minded individuals wanting to compare interventions. It provides a structured overview of what has been tested in humans, which clock was used, and what the result was. For practical purposes: the interventions with the strongest and most replicated evidence remain exercise and a diet rich in plants.

Follow-up research must determine whether clock effects translate into tangible long-term health gains.

Read the original article

Search terms: epigenetic aging clock interventions humans, DNA methylation biological age reduction, caloric restriction epigenome