For anyone hoping to turn back the clock, the answer might lie less in a pill bottle and more in the kitchen and gym. A comprehensive new study published in Nature Medicine has examined epigenetic biomarkers, often called epigenetic clocks, to determine which interventions actually influence our biological age. By analyzing data from 51 different studies and tracking methyl groups attached to DNA, researchers sought to find out what truly slows the physiological aging process compared to the simple passage of calendar time.
The findings suggest that traditional pillars of health remain the most reliable bets for those wanting to age gracefully. Following a Mediterranean, low-carb, or low-fat diet along with regular physical activity showed consistent positive responses across various biomarkers. Interestingly, certain pharmaceutical interventions, including metformin and semaglutide used for diabetes and weight management, as well as anti-inflammatory drugs, produced even larger shifts in these markers. However, experts warn that these medications should not be taken by healthy individuals simply to fight aging, noting that the benefits seen in trials often relate to treating existing metabolic diseases rather than reversing age itself.
Perhaps most disappointing for fans of the wellness industry is the revelation regarding over-the-counter supplements. The researchers found very little evidence that common anti-aging supplements had any significant impact on epigenetic biomarkers. While vitamins and minerals remain vital for those with specific nutritional deficiencies, the study indicates that many broad marketing claims about supplement-driven longevity are currently ahead of the scientific evidence. Dr. Raghav Sehgal of Yale University suggested that people would be better served focusing on sleep, preventative care, and basic lifestyle habits before investing in expensive pills.
Despite these insights, scientists urge caution when interpreting these results as a fountain of youth. Because epigenetic clocks measure biological changes over months or years rather than decades, they serve as helpful indicators but aren’t yet proof of a longer life. As Şebnem Ünlüişler of the London Regenerative Institute pointed out, seeing a marker move on a test is not the same as proving someone will live longer or maintain better cognitive function. For now, these clocks are powerful research tools helping scientists understand how we age, even if they cannot yet guarantee an eternal youth.
