How old are you? There are two answers to that question. The first is your chronological age - how many years you’ve actually lived. The second is your biological age - how fast your body is truly aging.
While we can’t change our date of birth, biological aging is influenced by genetics, nutrition, activity, stress, and sleep. Thanks to lab tests, we can now track key biomarkers that show whether your body is aging more slowly or more quickly than your calendar would suggest [1,4,5].
Why biological age matters more than chronological age
Two people aged 45 can be biologically very different: one may have the body of someone in their 30s, while the other already shows signs typical of someone in their 60s. The difference comes from lifestyle, environment, and health habits.
Biological age is a better predictor of:
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risk of cardiovascular disease
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development of diabetes or metabolic syndrome
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immune resilience
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overall quality of life and vitality
8 key biomarkers of biological age
1) HbA1c – long‑term blood sugar
Measures average blood glucose over the last 2–3 months. Higher values mean poorer blood sugar control and accelerate aging through protein glycation.
Optimal value: < 5.2%
Influenced by: low‑glycemic diet, physical activity, maintaining a healthy weight [6].
2) CRP – inflammation marker
C‑reactive protein is a sensitive indicator of systemic inflammation. Chronic low‑grade inflammation (“inflammaging”) is one of the main drivers of aging.
Optimal value: < 1.0 mg/L (ideally < 0.5 mg/L)
Influenced by: anti‑inflammatory diet, quality sleep, stress management [7].
3) Lipid profile – LDL and HDL cholesterol
The balance between “bad” LDL and “protective” HDL indicates atherosclerosis risk and vascular health. It’s not just about absolute numbers but their ratio.
Optimal target: low LDL, high HDL (LDL/HDL ratio < 3)
Influenced by: omega‑3 fatty acids, exercise, limiting trans fats.
4) Albumin – a marker of vitality
The main plasma protein reflects nutritional status, liver function, and overall recovery. Low levels are linked to frailty and higher mortality in older age [4].
Optimal range: 42–48 g/L
Influenced by: adequate protein intake, liver health, hydration.
5) Urea – protein metabolism
A waste product of protein metabolism. Elevated values may indicate impaired kidney function or excessive physiological load; low values may reflect malnutrition [3].
Optimal range: 2.5–7.5 mmol/L
Influenced by: protein balance, hydration, kidney function.
6) Vitamin D – the longevity hormone
Vitamin D is crucial not only for bones but also for immunity, muscles, and hormonal balance. Deficiency is associated with faster aging and higher disease risk [5].
Optimal range: 75–150 nmol/L
Influenced by: sun exposure, supplementation, bone health.
7) Creatinine – kidney health
A marker of renal filtration capacity and overall metabolic load. Values outside the optimal range may point to issues with detoxification and recovery.
Optimal range: 45–90 μmol/L (women), 60–110 μmol/L (men)
Influenced by: hydration, muscle mass, kidney function [8].
8) Total protein – the body’s building blocks
Measures the combined serum proteins. Low levels suggest poor nutrition, chronic inflammation, or liver problems; high levels can occur with dehydration [6].
Optimal range: 65–85 g/L
Influenced by: protein intake, liver health, overall nutrition.
How to interpret results
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Biological age higher than chronological age: indicates faster aging and higher disease risk - lifestyle changes are advisable.
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Biological age lower than chronological age: the body is aging more slowly, typical of so‑called “super‑agers.”
How to slow biological aging
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Activity: 150 minutes per week of aerobic exercise + strength training 2–3× weekly.
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Nutrition: Mediterranean‑style diet, sufficient protein, omega‑3s, and minimal ultra‑processed foods.
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Sleep: 7–9 hours of quality sleep and a regular circadian rhythm.
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Stress: meditation, mindfulness, social connections.
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Supplements: vitamin D, omega‑3s, magnesium - as indicated by individual results.
Knowing your biological age lets you target the aging process directly. Unlike the calendar, biological age is something we can actively influence - and in some cases even reduce. Investing in preventive blood testing and a healthy lifestyle isn’t just about adding years to life, but adding life to your years.
Sources:
https://pubmed.ncbi.nlm.nih.gov/39751861/
https://www.medsciencegroup.us/articles/ACP-9-130.php
https://pubmed.ncbi.nlm.nih.gov/37303208/
https://elifesciences.org/articles/54870
https://www.science.org/doi/abs/10.1126/science.aab3389
https://www.frontiersin.org/journals/aging/articles/10.3389/fragi.2024.1339317/full
