Several recent studies suggest that everyday choices — supplements, exercise, and short-term changes to diet — can influence markers of biological aging and overall longevity.
Multivitamin study: In a 2026 trial published in a high-profile journal, about 958 older adults took a daily multivitamin (a commercially available formula) together with 500 mg of cocoa flavanols for 24 months and were compared with a placebo group. Researchers used “epigenetic clocks” — tools that track chemical changes to DNA associated with cellular aging — to estimate biological age. The supplement group showed a small but measurable slowing of biological aging versus placebo. Investigators and independent dietitians emphasize that these results reflect changes in biomarkers, not direct proof of fewer heart attacks, cancers, or longer life; the findings are promising but preliminary.
Cardiorespiratory fitness and longevity: A separate 2026 study of 24,576 adults (age ≤65) used treadmill testing to measure cardiorespiratory fitness — how well the heart and lungs deliver oxygen during activity. Higher midlife fitness was associated with modest but meaningful gains in health outcomes: slightly longer health span, fewer diseases, and a small increase in life span. Similar patterns were observed for both men and women. Clinicians say this reinforces the value of regular aerobic activity for long-term health.
Short-term dietary shifts and biological age: An April 2026 Aging Cell study tested whether brief dietary interventions could change an algorithmic estimate of biological age (the Klemera–Doubal Method) in older adults. Participants followed one of four diets for four weeks: omnivorous/high-fat (OHF), omnivorous/high-carb (OHC), semi-vegetarian/high-fat (VHF), or semi-vegetarian/high-carb (VHC). Those on diets emphasizing complex carbohydrates and more plant-based foods (OHC, VHC, VHF) showed reductions in the gap between biological and chronological age after just four weeks; the OHF group, which resembled participants’ usual eating patterns, showed no meaningful change. The authors link these improvements to better cardiometabolic measures (blood pressure, cholesterol, insulin sensitivity) and energy.
Experts’ perspective and caveats: Researchers and nutrition experts caution that biomarker changes are not the same as guaranteed longer life or fewer clinical events. Short-term improvements are encouraging because they show the body can respond quickly, even later in life, but sustained changes are needed before claiming “true age reversal.” Multivitamin effects were modest and observed in combination with cocoa flavanols in the trial; anyone considering supplements should discuss them with their health care provider, especially if taking medications or managing chronic conditions.
Practical takeaways: Prioritize regular aerobic exercise to improve cardiorespiratory fitness, adopt more plant-forward meals and complex carbohydrates, and consider discussing daily multivitamins with your clinician as one possible part of a broader healthy-lifestyle plan. These approaches appear to improve biomarkers linked to aging and cardiometabolic health, and when maintained long term they may contribute to better health as you get older.
