New research points to three modifiable factors that may slow biological aging: daily multivitamins, midlife cardiorespiratory fitness, and short-term shifts to more plant-forward diets. While none of these studies prove they will prevent specific diseases or guarantee longer life on their own, they do show measurable changes in biomarkers linked to aging and cardiometabolic health.

Multivitamins and epigenetic age

A 2026 trial of 958 older adults used epigenetic clocks—chemical markers on DNA that estimate biological age—to test whether daily multivitamin use affects aging. Participants took a daily multivitamin (Centrum Silver in the study) combined with 500 mg of cocoa flavanols for 24 months. On average, those taking the supplement experienced a modest slowing of biological aging compared with placebo.

Researchers caution that these are biomarker changes, not direct evidence of fewer heart attacks, cancers, or longer lifespans. The results are encouraging but preliminary: they suggest multivitamins can influence cellular-age measures, but longer and larger studies would be needed to show clear clinical benefits.

Midlife cardiorespiratory fitness and longevity

A separate 2026 study of 24,576 adults (age 65 or younger) assessed cardiorespiratory fitness using treadmill testing. Higher midlife fitness was associated with better long-term outcomes: among men, greater fitness correlated with about 2% longer health span, 9% fewer diseases, and roughly 3% longer lifespan; the study reported similar trends in women.

Cardiorespiratory fitness reflects how well the heart and lungs deliver oxygen during activity. The findings reinforce existing evidence that regular aerobic activity—walking, running, cycling, swimming, and other exercises that raise heart rate—helps prevent common chronic diseases and supports longer, healthier lives.

Short-term dietary change and biological age

An April 2026 study published in Aging Cell tested whether brief dietary changes could alter biological-age estimates calculated by the Klemera-Doubal Method (KDM). Older adults followed one of four diets for four weeks: omnivorous/high fat (OHF), omnivorous/high carbohydrate (OHC), semi-vegetarian/high fat (VHF), or semi-vegetarian/high carbohydrate (VHC).

Those who shifted to diets higher in complex carbohydrates and plant-based foods (OHC, VHC, VHF) showed significant reductions in the gap between their KDM biological age and chronological age compared with the OHF group, which resembled many participants’ baseline eating patterns and showed little change.

investigators concluded that short-term, plant-forward dietary shifts produced measurable improvements in cardiometabolic markers—blood pressure, cholesterol, and insulin sensitivity—that likely drove the reductions in the biological-age estimate. However, the study authors and outside experts warned against calling this “true age reversal.” To translate into long-term benefits, dietary changes need to be sustained and confirmed in longer follow-up studies.

What this means and practical takeaways

– Multivitamins: Daily multivitamin use was linked to slight slowing of epigenetic aging in one trial, but these changes are preliminary biomarkers. If you consider supplements, discuss them with your clinician, especially if you have health conditions or take medications.

– Fitness: Improving and maintaining cardiorespiratory fitness in midlife is strongly supported by large-scale data as a way to extend health span and reduce disease risk. Regular aerobic exercise should be a priority for most adults.

– Diet: Even short-term shifts toward plant-forward, complex-carbohydrate–rich diets can improve cardiometabolic health and lower biomarker estimates of biological age. These benefits were seen in older adults after only four weeks, underscoring that it’s never too late to gain from healthier eating patterns.

Caveats

All three lines of evidence rely largely on biomarkers and associations. Biomarker improvements (epigenetic clocks, KDM age) are meaningful but do not by themselves prove reduced incidence of specific diseases or mortality. Larger, longer randomized trials and clinical outcome data are needed to confirm whether these approaches translate into longer lives or fewer clinical events.

Bottom line

Modifiable lifestyle factors—taking a multivitamin (in one trial), improving aerobic fitness, and adopting a more plant-forward diet—are associated with measurable improvements in biological-age indicators and cardiometabolic health. These findings add to existing evidence that diet and exercise are powerful tools to help people age healthier. Practical steps include staying physically active, shifting toward more whole and plant-based foods, and discussing any supplement use with a healthcare provider.

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.