Aging

Aging Process

Foods That May Help

Foods linked to Aging in the research literature.

CoffeeReduces risk of
3 cups per day
20+ studies following 10+ million individuals found 3 cups/day associated with 13% lower risk of death from any cause, translating to approximately an extra year of life.
Source: How Not to Age
BerriesReduces risk of
Norwegian study: men eating berries 14+ times/month were significantly more likely to be alive after 4 decades.
Source: How Not to Age
Sweet potatoProtects against
Purple sweet potato anthocyanins have anti-inflammatory, antioxidant, anti-senescence, and lifespan-extending effects in multiple animal models; staple of longest-lived Okinawan population
Source: How Not to Age
Black RiceProtects against
Black rice extract extends lifespan of fruit flies and ameliorates senescence markers in mice | Ameliorative effect on senescent mice
Source: How Not to Age
CranberriesProtects against
Cranberry supplementation partially extends lifespan in animal models
Source: How Not to Age
Goji BerriesProtects against
Traditional Chinese anti-aging agent with anti-inflammatory and anti-angiogenic effects
Source: How Not to Age
ApplesProtects against
Whole apple extracts increase lifespan, healthspan, and stress resistance in C. elegans
Source: How Not to Age
LemonProtects against
Lifelong intake of lemon polyphenols improved aging and intestinal microbiome in mice
Source: How Not to Age
HoneysuckleProtects against
Contains plant MIR2911 that may have cross-kingdom gene regulatory effects
Source: How Not to Age
NattoProtects against
B. subtilis, the active ingredient of natto, is proposed to contribute to the long and healthy longevity of the Japanese population through downregulation of insulin/IGF-1 signaling with enhancement of innate immunity.
Source: Nutrition, Food and Diet in Ageing and Longevity
KimchiProtects against
Kimchi has been reported to have anti-ageing properties; promotes cell apoptosis and arrests carcinoma cells during the cell cycle
Source: Nutrition, Food and Diet in Ageing and Longevity
Sprouted LentilsProtects against
Intake of sprouted lentils can modulate oxidative stress and prevent aging and related diseases
Source: Nutrition, Food and Diet in Ageing and Longevity
Extra-Virgin Olive OilProtects against
1 tablespoon daily
Olive oil extended lifespan in a rat model; extra virgin olive oil led to the lowest oxidative and ultrastructural changes in the liver compared to sunflower or fish oil
Source: Nutrition, Food and Diet in Ageing and Longevity
CocoaProtects against
Cocoa is listed among geroprotective food examples with anti-aging activities
Source: Nutrition, Food and Diet in Ageing and Longevity
MushroomsProtects against
Mushrooms are listed among geroprotective food examples with anti-aging activities
Source: Nutrition, Food and Diet in Ageing and Longevity
HoneyProtects against
Honey listed among geroprotective food examples with anti-cancer, anti-inflammatory, and antioxidant activities
Source: Nutrition, Food and Diet in Ageing and Longevity
Fermented PapayaProtects against
French food safety agency concluded there was not any evidence for an anti-ageing effect of fermented papaya. It seems that fermented papaya has not shown a significant amount of positive effects on the ageing process.
Source: Nutrition, Food and Diet in Ageing and Longevity
BarberriesReduces risk of
Source: The How Not to Age Cookbook
WalnutsReduces risk of
Source: The How Not to Age Cookbook
FlaxseedsReduces risk of
Source: The How Not to Age Cookbook
Porcini MushroomsReduces risk of
Source: The How Not to Age Cookbook
Red LentilsReduces risk of
Source: The How Not to Age Cookbook
ChickpeasReduces risk of
Source: The How Not to Age Cookbook
Black BeansReduces risk of
Source: The How Not to Age Cookbook
Pinto BeansReduces risk of
Source: The How Not to Age Cookbook
Herbal TeasReduces risk of
Source: The How Not to Age Cookbook
EdamameReduces risk of
Source: The How Not to Age Cookbook
Sweet purple potatoesProtects against
Traditional primary calorie source for Okinawan centenarians
Source: The Longevity Diet
Purple Sweet PotatoesProtects against
anthocyanins, which have been found to delay aging
Source: The Young Forever Cookbook
CashewsProtects against
associated with a lower risk for age-related chronic disease and can improve your life span if consumed daily
Source: The Young Forever Cookbook

Compounds That May Help

Bioactive compounds linked to Aging in the research.

Dietary fiberReduces risk of
Higher fiber intake associated with 15% lower risk of premature death from all causes.
Source: How Not to Age
SpermidineProtects against
Mice fed extra spermidine lived up to 25% longer. Those in top third of dietary intake (~12 mg/day) were as if 5.7 years younger than those in bottom third (~9 mg/day).
Source: How Not to Age
FolateReduces risk of
Meta-analysis of 100+ population studies shows those who get more dietary folate live longer and are protected against cardiovascular disease and several cancers.
Source: How Not to Age
Beta-caroteneProtects against
Blood levels of carotenoids are the lifestyle factor most closely associated with slowing epigenetic aging, even more than exercise.
Source: How Not to Age
GingerolsProtects against
6-shogaol from ginger extends lifespan in C. elegans model
Source: How Not to Age
CurcuminProtects against
Curcumin extends lifespan in yeast, C. elegans, and Drosophila; anti-aging effects in aged rat brain regions | Studied for longevity effects in mouse models, but results mixed
Source: How Not to Age
EGCGProtects against
Extended lifespan in rats by reducing liver/kidney damage and oxidative stress
Source: How Not to Age
PolyphenolsProtects against
Consumption of polyphenol plants may slow aging and associated diseases
Source: How Not to Age
SesaminProtects against
Extended lifespan in C. elegans and fruit flies via dietary restriction pathways
Source: How Not to Age
BerberineProtects against
Prolonged lifespan and stimulated locomotor activity in Drosophila
Source: How Not to Age
Urolithin AProtects against
Improved muscle endurance and mitochondrial health in older adults
Source: How Not to Age
FGF21Protects against
FGF21 extends lifespan in mice; activates AMPK signaling
Source: How Not to Age
NAD+Protects against
NAD+ repletion improves mitochondrial and stem cell function and enhances lifespan in mice
Source: How Not to Age
Nicotinamide MononucleotideProtects against
Long-term NMN administration mitigates age-associated physiological decline in mice
Source: How Not to Age
Glucomannan hydrolysateProtects against
Promotes gut proliferative homeostasis and extends lifespan in Drosophila
Source: How Not to Age
QuercetinProtects against
Studied for longevity effects in mouse models
Source: How Not to Age
ResveratrolProtects against
David Sinclair's discovery that a chemical known as resveratrol increased replicative lifespan [in yeast]...wine was celebrated as a longevity tonic (despite the fact that the amounts of wine that would be required to affect lifespan would be toxic many times over).; Resveratrol was shown to increase lifespan of yeast, flies, worms, mice, honeybees, silkworms, and killifish. But whether it benefits non-obese animals is unclear.
Source: How We Age
ProbioticsProtects against
Elie Metchnikoff's observations suggested the roles of the immune system and microbiome in aging, and its slowing through probiotics.
Source: How We Age
HDL CholesterolProtects against
There is a strong connection between cholesterol metabolism and longevity...HDL levels are associated with better cardiovascular health and increased lifespan.
Source: How We Age
EllagitanninsProtects against
Ellagitannins have been proposed to act as exercise mimetics, since they stimulate the same pathways that exercise affects.
Source: How We Age
Alpha-ketoglutarateProtects against
The ketoacid alpha-ketoglutarate has been proposed to act as an exercise mimetic, since it stimulates the same pathways that exercise affects.
Source: How We Age
ButyrateProtects against
Of all the compounds tested thus far, the most consistently positive results in many studies seem to be from butyrate, so this might be our best bet
Source: How We Age
SpermidineReduces risk of
Polyamine (spermidine) supplementation improves mouse lifespan
Source: How We Age
GlycineReduces risk of
So far there have been positive results from aspirin, rapamycin, 17-alpha-estradiol, acarbose, NDGA, protandim, and glycine [in the Intervention Testing Program for longevity]
Source: How We Age
Gallic AcidReduces risk of
The best candidates after assessment were spermidine, clofibrate, D-glucosamine, and gallic acid, as they had the biggest predicted lifespan effects with relatively mild side effects
Source: How We Age
Short-Chain Fatty AcidsProtects against
SCFAs such as butyrate are produced by the young microbiome and by the beneficial bacteria in probiotics, and have been shown to have some protective effects
Source: How We Age
EGCGReduces risk of
Derivatives of natural compounds, such as epigallocatechin gallate and isoliquiritigenin, that can carry out similarly beneficial functions [as DR mimetics]
Source: How We Age
Monounsaturated Fatty AcidsReduces risk of
Loss of COMPASS seems to extend lifespan through its regulation of monounsaturated fatty acids, and this could be mimicked by dietary addition of such fatty acids
Source: How We Age
PterostilbeneReduces risk of
Elysium's Basis includes nicotinamide riboside to generate NAD+, and pterostilbene, an antioxidant and cousin of resveratrol
Source: How We Age
QuercetinReduces risk of
Lots of different molecules, including aspirin, spermidine, vitamin E, quercetin, and the famous red wine compound resveratrol have been described as antioxidants [with potential anti-aging effects]
Source: How We Age
ResveratrolReduces risk of
Resveratrol extends lifespan in some model organisms (killifish, silkworms, honeybees on high-calorie diet mice) but failed in Drosophila and C. elegans; mixed results overall
Source: How We Age
CapsaicinProtects against
TRPV1 pain receptors (activated by capsaicin) regulate longevity and metabolism by neuropeptide signaling (Riera et al. 2014)
Source: How We Age
Branched-Chain Amino AcidsImproves
D'Antona et al. (2010) reported increased average lifespan and improved performance for male mice fed on branched chain amino acid diets, associated with increased mitochondrial biogenesis and sirtuin-1 expression
Source: Nutrition, Food and Diet in Ageing and Longevity
Vitamin B6Protects against
Advanced glycation end-products are implicated in causing tissue damage associated with ageing, causing cataract, arthritis, nephrosis and plaque formation
Source: Nutrition, Food and Diet in Ageing and Longevity
PhytoestrogensProtects against
A diet rich in phytoestrogens has benefited the aging population since they are pro-estrogenic and antioxidant in nature. Phytoestrogens protect against various age-related chronic diseases.
Source: Nutrition, Food and Diet in Ageing and Longevity
CarnosineProtects against
Carnosine is an anti-ageing dipeptide found in muscle tissues of beef, pork, turkey. It retards senescence of cultured human diploid fibroblasts and may react with protein carbonyl groups.; There are certain pluripotent nutrients that can be recommended in most conditions. Examples include resveratrol, carnosine, omega-3 acids.
Source: Nutrition, Food and Diet in Ageing and Longevity
Tannic AcidProtects against
The longevity effect of tannic acid in C. elegans through disposable soma meets hormesis.
Source: Nutrition, Food and Diet in Ageing and Longevity
FisetinProtects against
When given to wild-type mice late in life, fisetin restored tissue homeostasis, reduced age-related pathologies, and extended median and maximum lifespan
Source: Nutrition, Food and Diet in Ageing and Longevity
Omega-3 fatty acidsProtects against
There are certain pluripotent nutrients that can be recommended in most conditions including omega-3 acids.
Source: Nutrition, Food and Diet in Ageing and Longevity
Vitamin EProtects against
High doses of some vitamins can be toxic, as it is the case with vitamin E. Meta-analysis: high-dosage vitamin E supplementation may increase all-cause mortality.
Source: Nutrition, Food and Diet in Ageing and Longevity
AntioxidantsProtects against
After decades of research, supplementing food with antioxidants has not been shown to have any effect on aging or lifespan. Randomized clinical trials examining the effect of antioxidant supplementation on disease status generally showed null effects.
Source: Nutrition, Food and Diet in Ageing and Longevity
SeleniumProtects against
The window for therapeutic effects of selenium is narrow and toxic effects are soon observed. While deficiency can be an issue, supplementation is not warranted in populations with adequate levels.
Source: Nutrition, Food and Diet in Ageing and Longevity
Dietary fiberProtects against
Increase of dietary fiber intake may be a path toward longevity.
Source: The How Not to Age Cookbook
SirtuinsProtects against
Source: The How Not to Age Cookbook
MicroRNAProtects against
Diet-induced microRNA changes may contribute directly to life extension.
Source: The How Not to Age Cookbook
ErgothioneineProtects against
Likely longevity vitamin. Mushroom consumption associated with lower risk of dying prematurely.
Source: The How Not to Age Cookbook
FGF21Reduces risk of
described as pro-longevity hormone
Source: The How Not to Age Cookbook
ErgothioneineReduces risk of
Source: The How Not to Age Cookbook
Vitamin CProtects against
Longo argues antioxidant supplementation alone (vitamin C) has not been shown to extend lifespan even in mice. Adding cellos won't improve Mozart.
Source: The Longevity Diet
AnthocyaninsReduces risk of
anthocyanins, which can help reduce your risk of chronic disease
Source: The Young Forever Cookbook

Risk Factors

Foods and compounds that may contribute to Aging.

Advanced glycation end products (AGEs)
AGEs are one of the main factors contributing to the aging process. Implicated in osteoporosis, arthritis, muscle wasting, memory decline, cataracts, Alzheimer's, erectile dysfunction, and virtually all age-related diseases. | AGEs are gerontotoxins and biomarkers for carbonyl-based degenerative processes
Source: How Not to Age
IGF-1
Dampening IGF-1 signaling extends lifespan in worms (2x), mice (42-70%), and is associated with human centenarianism. | Low IGF-1 levels predict survival in humans with exceptional longevity; centenarians have lower IGF-1 bioactivity
Source: How Not to Age
Methionine
Methionine is the only amino acid that strongly correlates inversely with maximum lifespan across mammals (r = -0.96) | Methionine restriction extends lifespan in yeast, worms, flies, and mice; reduces mitochondrial oxidative stress
Source: How Not to Age
Cysteine
Provision of extra cysteine to methionine-restricted animals reverses some benefit; may be responsible for some of methionine's dirty work
Source: How Not to Age
Branched-Chain Amino Acids
In the 25-diets study, health and longevity negatively correlated with BCAA levels; lowest amounts associated with longest, healthiest lives. BCAA restriction increases lifespan in fruit flies and mice.
Source: How Not to Age
mTOR
Reducing mTOR signaling is considered critical for improved health and lifespan; mTOR suppression is a robust molecular transducer of diet-induced antiaging signals
Source: How Not to Age
Oxysterols
Oxysterols are involved in age-related diseases and ageing processes
Source: How Not to Age
D-galactose
D-galactose (found in milk) causes life shortening in animal models associated with oxidative stress and neurodegeneration
Source: How Not to Age
Nicotinamide Mononucleotide
Too much NMN may actually be bad; can promote axon degeneration. Risks and rewards need to be weighed for NAD+ homeostasis targeting in the brain
Source: How Not to Age
Nicotinamide Riboside
Despite raising NAD+ levels, NR has not shown consistent clinical benefits across multiple human trials; some animal studies show negative effects like decreased exercise performance and glucose intolerance at high doses
Source: How Not to Age
D-galactose
Scientists use galactose to induce premature aging in lab animals. Three glasses of milk a day was associated with nearly twice the risk of dying early.
Source: How Not to Die
Glucose
Excess glucose kills worms faster, which is more like a human diabetic situation.; On moderately high levels of dietary glucose, worms live short. Glucose shortens the lifespan of C. elegans hermaphrodites.; Glucose shortens the life span of C. elegans by downregulating DAF-16/FOXO activity and aquaporin gene expression (Lee, Murphy, and Kenyon 2009)
Source: How We Age
Advanced glycation end products (AGEs)
Dark spots (age pigment, aka lipofuscin and advanced glycation end products, or AGEs)...AGE accumulation revealed that longer-lived mutants slow this accumulation...glycation damage (AGEs) have been tracked in both worms and flies, and correlate with aging and poor health outcome.; The role of advanced glycation end products in aging and metabolic diseases: bridging association and causality (Chaudhuri et al. 2018)
Source: How We Age
Methionine
Restriction of methionine has been reported to increase mouse lifespan and resistance to oxidative stress.
Source: How We Age
Branched-Chain Amino Acids
Restriction of the branched-chain amino acids (BCAAs) leucine, valine, and isoleucine has been found to extend male mouse lifespan even when applied in mid-life, largely acting through the TOR pathway.
Source: How We Age
Protein
The young men who lift weights and take BCAA supplements were not happy to realize that their diets might shorten their lifespans, if the current research holds.
Source: How We Age
Branched-Chain Amino Acids
Lifelong restriction of dietary branched-chain amino acids has sex-specific benefits for frailty and lifespan in mice (Richardson et al. 2021)
Source: How We Age
Glucose
High glucose activates p38 MAPK which accelerates the senescence of human endothelial progenitor cells; p38 MAPK mediates the pro-aging consequences of high glucose
Source: Nutrition, Food and Diet in Ageing and Longevity
Advanced glycation end products (AGEs)
Advanced glycation end-products can be deposited anywhere within the body and cause abnormal function: cataract, arthritis, nephrosis and plaque formation; Glycation end products cause extracellular matrix stiffness and inflammation via RAGEs. In addition to glucose, AGEs are provoked by methylglyoxal, fructose, galactose, ribose; Excessive consumption of AGEs has been implicated in aging, neurodegenerative and cardiovascular diseases.
Source: Nutrition, Food and Diet in Ageing and Longevity
Galactose
Galactose is generally used in experiments as a factor causing accelerated aging
Source: Nutrition, Food and Diet in Ageing and Longevity
Methionine
FGF21 is the most important mediator of the metabolic health benefits of restricting methionine.
Source: The How Not to Age Cookbook
IGF-1
Low IGF-1 levels predict survival in people with exceptional longevity.
Source: The How Not to Age Cookbook
mTOR
Pro-aging enzyme, engine-of-aging.
Source: The How Not to Age Cookbook
Dairy Milk
Milk intake appeared to increase bone and hip fracture rates and shorten people's lives. Milk drinkers tend to live shorter lives.
Source: The How Not to Age Cookbook
Protein
Proteins consistently accelerate aging in yeast, flies, and mice
Source: The Longevity Diet
Glucose
Sugar accelerates aging through RAS and PKA pathways, also makes cells weaker when exposed to toxins
Source: The Longevity Diet
Saturated fat
High saturated fat intake associated with aging and disease
Source: The Longevity Diet
Growth hormone
Growth hormone receptor activation increases IGF-1 and insulin; Laron subjects lacking GH receptor are protected from cancer and diabetes
Source: The Longevity Diet

Biological Mechanisms

Contributes toGut microbiome aging
Valenzano's lab showed that transfer of gut microbiota from young to middle-aged fish can extend lifespan, an intriguing finding that suggests that the microbiome can have large effects on longevity.; Gut microbiome changes with aging; fecal microbiota transplant from aged mice affects cognitive function in young recipients; microbiome diversity is associated with longevity in centenarians
Contributes toGlycation
Reactive alpha-dicarbonyl compounds from sugars can accumulate with age and react with proteins, forming advanced glycation end products (AGEs), which can impair function.
Contributes toInflammaging
Inflammaging describes the runaway inflammatory responses that rise with age and eventually damage tissue. The increase in inflammation by senescent cells has led to the concept of inflammaging.
Contributes toTOR-S6K pathway activation
Contributes toPKA pathway activation
Contributes toRAS pathway activation
Contributes toIGF-1 signaling

Recipes That May Help

Sources

How Not to Age
How Not to Die
How We Age
Nutrition, Food and Diet in Ageing and Longevity
The How Not to Age Cookbook
The Longevity Diet
The Young Forever Cookbook
Young Forever