Diet is not merely a source of fuel for the body; it also delivers molecular signals that can either slow or hasten the pace of biological ageing, according to a new perspective published in npj Aging (Nature Portfolio). The authors emphasise that biological age—a marker of functional health—often diverges significantly from chronological age. With carefully chosen nutritional and lifestyle interventions, it may be possible to redirect this trajectory towards healthier, more resilient ageing.
“Nutrition is one of the most powerful levers we have to influence the rate of biological ageing and to strengthen our defences against chronic disease,” explains Professor Carsten Carlberg of the University of Eastern Finland. “The aim is to move beyond generic dietary advice and towards personalised strategies that can demonstrably shift biological age.”
Drawing on recent research, the article argues that daily choices around diet, physical activity, sleep, and social connection can effectively “bend the ageing curve.” Individuals who age optimally sustain a biological age younger than their chronological age, while unhealthy lifestyles accelerate decline and raise the risk of disease. Food, the authors note, contains thousands of bioactive compounds that act as molecular messengers. Although many of these are already recognised, a vast “nutrition dark matter” remains—over 139,000 largely uncharacterised compounds that may hold untapped potential for modulating critical ageing pathways.
Tracking biological age has become feasible through the use of ageing clocks—computational models based on biomarkers such as epigenetic signatures, proteomic patterns, or the composition of the microbiome. The article reviews different clocks and their relevance for healthy ageing research. For instance, risk-predictive tools like GrimAge provide valuable insight into interventions that might slow biological decline, offering a pathway for monitoring dietary and lifestyle strategies.
Despite advances in molecular science, the authors stress that whole dietary patterns remain the most effective foundation for longevity. Plant-rich diets such as the Mediterranean, AHEI, and DASH models have consistently been linked with improved odds of healthy ageing, including the preservation of cognitive, physical, and psychological function well into later life. Central to these benefits is the gut microbiome, which is profoundly shaped by diet and, in turn, influences inflammation, circadian rhythms, and immune resilience. This makes the microbiome a critical target for precision nutritional strategies. “Think of this as precision geroprevention,” says Carlberg. “With robust biomarkers and supportive policies, we can help people make daily food choices that keep their biological age consistently below their chronological age.”
The authors conclude with a call to action. As global populations age, preventive approaches are becoming ever more urgent. To translate scientific progress into public health impact, they highlight the need for three key steps: first, the validation and standardisation of ageing biomarkers; second, comprehensive mapping of food-derived bioactives and their molecular targets; and third, the creation of partnerships across sectors to embed precision nutrition into clinical care, community practice, and health policy. They also point to initiatives such as the Biomarkers of Aging Consortium and the EIT Food Healthy Ageing Think & Do Tank, which are driving forward the translation of laboratory discoveries into practical solutions for healthier, longer lives.
More information: Carsten Carlberg et al, Modulating biological aging with food-derived signals: a systems and precision nutrition perspective, npj Aging. DOI: 10.1038/s41514-025-00266-5
Journal information: npj Aging Provided by University of Eastern Finland
