Can you influence your epigenetic age through diet?
Multiple studies show that a healthy dietary pattern can favourably influence your epigenetic age, although these are surrogate measurements and results from smaller studies are sometimes clouded by conflicts of interest. A Mediterranean or plant-based diet rich in vegetables, nuts and vegetable oils has the most supporting evidence.
A randomised trial in 219 postmenopausal women (the DAMA study, 24 months) showed that an improved diet significantly slowed the GrimAge clock. GrimAge is an epigenetic measure of biological ageing in blood. Interestingly, additional physical exercise in the same study had a different effect, namely fewer random epigenetic changes in cancer-related genes.
Another randomised trial (DIRECT PLUS, 256 participants with abdominal fat) compared a polyphenol-rich 'Green Mediterranean diet' with a standard Mediterranean diet. Those who adhered more closely to the green diet showed less biological ageing on two epigenetic clocks. The difference averaged roughly 8.9 months more favourable on the Li clock in people who followed a Mediterranean-style diet (p=0.02). Green tea and the aquatic plant Mankai were the strongest individual predictors. Not all clocks measured pointed in the same direction, and some researchers have ties to a food company.
A smaller 8-week intervention in 43 men (aged 50-72) combined diet, sleep, exercise, relaxation, probiotics and phytochemicals. The intervention group scored an average of 3.23 years younger on the Horvath clock than the control group (p=0.018). Two of the lead investigators have a financial interest in the intervention; this result should therefore be interpreted with caution.
Observational research in 2,694 women showed that higher diet quality, such as a Mediterranean pattern or the AHEI diet, was associated with a lower PhenoAge acceleration of an average of 0.5 years and a lower GrimAge acceleration of an average of 0.4 years. Causality has not been proven by this. Notably, the benefit of healthy eating was greatest in women who exercised little.
Specific food groups are also associated with biological age acceleration. In an exploratory analysis of 3,990 postmenopausal women, eggs, organ meat, processed sausage, cheese and added sugar were associated with greater acceleration. Stone fruits (such as peaches), nuts, poultry and vegetable oils were associated with lower acceleration. These are associations, not proven causes. An 8-week vegan diet in identical twins likewise showed a lower epigenetic age acceleration, although the vegans also consumed fewer calories and some researchers had interests in the measurement company.
Based on multiple randomised trials (DAMA, DIRECT PLUS, TwiNS study) and observational studies. Conflicts of interest are present in several studies. All studies measure surrogate outcomes (epigenetic clocks), not hard health outcomes.
Can an epigenetic age test really tell you how old your body is?
An epigenetic age test provides a meaningful indication of biological ageing, but is not yet a definitive verdict on your health. Use the result as a starting point for a conversation with your doctor, not as a fixed judgement.
Can epigenetic reprogramming reverse ageing?
Epigenetic reprogramming consistently and convincingly rejuvenates cells and tissues in animal and laboratory research, but no clinical trials in humans exist yet. Follow the field with interest, but do not expect a practical application in the near future.
Can you really lower your biological age, and does the research support this?
There are promising indications that biological age is measurable and perhaps controllable, but clinical evidence that you can truly and lastingly lower that age is still lacking. Wait for larger studies before basing major decisions on this.
How reliable are epigenetic clocks for measuring your biological age?
Epigenetic clocks are promising, reproducible markers for biological age, but they have methodological limitations that reduce their reliability outside the laboratory setting. Use them as an indication, not as a definitive statement about your own ageing.
Which lifestyle factors influence your biological age the most?
Sitting for prolonged periods, a disrupted circadian rhythm and muscle loss are the best-supported negative factors for your biological age; exercising regularly and maintaining a consistent sleep-wake rhythm are the most concrete steps you can take right now.
How quickly can you change your biological age with exercise?
Regular moderate to vigorous exercise is associated with a biological age that comes out 1 to 3 years lower, and molecular changes in muscles are measurable after just a few weeks. Whether a lower score on an epigenetic clock truly means living healthier or longer has not yet been proven: treat it as an encouraging signal, not a guarantee.