Common daily food may slow biological aging in men: study

Common daily food may slow biological aging in men: study

Recent research published in the journal Aging suggests that specific dietary choices and lifestyle adjustments may slow or even reverse the biological aging process in men. While chronological age is the number of years a person has lived, biological age reflects cellular decay and can be influenced by factors such as diet, stress management, and sleep.

The Role of Methyl Adaptogens

A study led by Jamie L. Villanueva of the University of Washington and the National University of Natural Medicine, along with Ryan Bradley, examined how specific plant-based foods affect epigenetic aging. The researchers focused on "methyl adaptogens," which are foods rich in polyphenols that can influence DNA methylation—the chemical tags on DNA that regulate gene activity without altering the genetic sequence.

The investigation involved a secondary data analysis of 43 healthy, middle-aged men from Portland, Oregon, who had previously completed an eight-week program focusing on a nutrient-rich, plant-based diet, exercise, and sleep. The researchers found that men who consumed higher amounts of specific methyl adaptogen foods experienced the most significant reductions in biological age, with some seeing reductions of up to 8 years.

The primary foods identified as beneficial include:

• Green tea and oolong tea
• Turmeric
• Garlic
• Berries
• Rosemary

These substances contain polyphenols with anti-inflammatory and anti-oxidant properties that may interfere with enzymes involved in DNA methylation. The study used Horvath’s epigenetic clock to measure these cellular changes. According to the researchers, the biological age reversal occurred independently of weight loss.

To support long-term health, the study authors recommend a daily diet featuring dark leafy greens, colorful vegetables, cruciferous vegetables such as cabbage, cauliflower, and broccoli, as well as pumpkin or sunflower seeds, beets, lean meats, and low-glycemic fruits including cherries, grapefruit, and apples. However, the researchers noted that whole grains, legumes, and certain dairy products were omitted from the specific study diet to minimize potential short-term gastrointestinal side effects.

Impact of Probiotics and Exercise

Separate research published in Aging investigated a different intervention involving 48 overweight men in Japan between the ages of 50 and 74. Over a 12-week period, an intervention group followed a structured routine that included eating 100 grams of plain probiotic yogurt every day.

This group also received dietary counseling to avoid sugary drinks, excessive snacking, and overeating. Additionally, they walked or used a stepper machine for approximately 30 minutes a day at least three days per week. Using a tool called DunedinPACE to calculate the rate of current biological aging, researchers found that this group showed a statistically significant reduction in their pace of aging compared to a control group.

On average, the speed of biological aging in these men slowed by approximately 2.2%. Researchers noted that this is comparable to the results of a previous two-year U.S. Study where participants reduced daily calorie intake by 25%.

The study also observed an improvement in a DNA marker linked to kidney function. Because the routine combined probiotics, diet, and exercise, the authors concluded that the benefits resulted from a combined effect rather than any single component. Like the methyl adaptogen study, this reduction in aging speed happened independently of changes in body mass index or the number of exercise sessions logged.

Broader Dietary Patterns and Mortality

Additional analysis using data from the National Health and Nutrition Examination Survey (NHANES) looked at how overall diet scores correlate with biological age accelerations. This research examined various systems, including cardiovascular, liver, musculoskeletal, and kidney ages.

The strongest predictors for favorable aging included dietary patterns high in fruits, vegetables, and high-quality proteins such as fish, legumes, and dairy. Conversely, these patterns were low in red or processed meats, added sugars, and sugar-sweetened beverages. Weighted Cox regression models indicated that these aging-related diet scores were more strongly associated with mortality risk than standard diet scores alone.

Limitations and Next Steps

Across these studies, researchers acknowledged several limitations, including small sample sizes, short durations, and participant pools restricted to middle-aged men of specific nationalities. They emphasized that more diverse studies, including women and different age groups, are necessary to determine if these short-term biological shifts lead to permanent health benefits.

The research was formally published on 17 April 2025.