Vegan and plant-based diets are known for their rich source of fiber, antioxidants, and plant compounds that support gut health, reduce inflammation, and promote healthy metabolic processes. Recent studies suggest that following a healthy vegan diet for even a short period may reduce biological age estimates. However, experts still recommend balanced approaches, such as the Mediterranean diet, for long-term health. A study comparing the effects of an eight-week vegan diet versus an omnivorous diet on biological age estimates found that adopting a vegan diet may significantly lower biological age estimates in a relatively short timeframe. The study estimated biological age by measuring DNA methylation levels, which are epigenetic changes that can influence gene expression without altering DNA.
The diet intervention trial, which involved 21 pairs of identical twins, suggests that following a vegan diet may lead to a decrease in biological age estimates. These results are consistent with previous evidence indicating that plant-based diets could offer anti-aging benefits. However, experts urge caution in interpreting these findings due to the small sample size and limited duration of the study. The study was published in BMC Medicine and featured in Netflix’s docuseries “You Are What You Eat: A Twin Experiment” (2024), highlighting the impact of diet and lifestyle choices on health at a genetic level. Researchers aimed to identify how a vegan diet affects human biological age and health compared to an omnivorous diet.
Participants in the study were predominantly women with an average age of 40 and an average body mass index (BMI) of 26. One twin from each pair was randomly assigned to follow either a healthy plant-based vegan diet or a healthy omnivorous diet for eight weeks. The study comprised two four-week phases: the first with meals provided by Trifecta Nutrition tailored to their diet, and the second with self-prepared meals guided by health educators. Researchers monitored dietary habits through surprise recalls and food logs, and assessed the effects of diet on blood DNA methylation and epigenetic aging across various organ systems.
During the study, participants following a vegan diet showed significant reductions in their epigenetic age, while those on an omnivorous diet did not exhibit the same decrease. Those who adhered to a vegan diet for eight weeks demonstrated a decrease in the biological ages of five organ systems, including the heart, hormonal, liver, inflammatory, and metabolic systems. The vegan group also showed a decrease in C-reactive protein levels, indicating a potential reduction in systemic inflammation. Although the omnivorous diet led to shifts in metabolic markers, the vegan diet specifically contributed to beneficial methylation changes associated with reduced biological age.
In understanding the potential mechanisms behind how a vegan diet may promote optimal epigenetic aging, research suggests that plant-based diets lead to higher consumption of fruits, vegetables, whole grains, legumes, nuts, and seeds. These dietary choices may contribute to a healthier gut microbiome, reduced inflammation, and optimized metabolic processes. While the study’s findings are aligned with previous research on the anti-aging benefits of plant-based diets, further clinical research is needed to better understand the long-term effects and mechanisms. Experts recommend a balanced approach to nutrition and suggest that many diets, including the Mediterranean diet, can enhance epigenetic health and contribute to healthy aging when focused on whole foods, variety, and personalized to individual needs.
