Among the various risk factors influencing non-communicable chronic diseases, aging is a primary one. Therefore, interventions targeting the aging process are urgently needed. In recent years, adopting a methylation-supportive diet rich in methyl adaptogens has emerged as a promising nutritional strategy with significant potential benefits in slowing down aging.
One study found that a group of middle-aged and older men, aged 50 to 72, experienced a reduction in biological age after consuming a diet rich in five key foods—turmeric, berries, garlic, rosemary, and green tea—along with improved lifestyle habits over an 8-week period. Using the DNA methylation clock to measure biological age, researchers discovered that participants became, on average, over 2 years younger, with some individuals reversing as much as 9 years in biological age.
These five foods are rich in natural polyphenols, compounds that help regulate the body’s methylation capacity by balancing methyl donor availability and usage, thereby maintaining optimal DNA methylation. In addition to polyphenols, methyl adaptogens include S-adenosylmethionine (SAMe), folate, vitamin B12, choline, and betaine—nutrients that participate in the one-carbon metabolism pathway, a central biochemical system controlling methylation reactions.
Common food sources of methyl adaptogens include:
- Folate: dark green leafy vegetables (e.g., spinach, kale), legumes, avocados
- Vitamin B12: fish, shellfish, eggs, animal liver
- Choline: egg yolks, soybeans, cauliflower
- Betaine: beets, whole grains (e.g., wheat germ), amaranth
- SAMe: often taken as a supplement, but its precursors are found in high-protein foods such as chicken, fish, and eggs
Research on methylation-focused diets supports earlier findings related to the Mediterranean and traditional Japanese diets, both of which are renowned for their longevity and health benefits.
While our physical appearance may reflect our chronological age, our biological age more accurately represents the true aging status of our cells. The "DNA methylation" signals inside our cells play a crucial role in this process, as they determine which genes related to repair, inflammation control, or aging are turned on or off. When methylation balance is disrupted, the body’s repair capacity declines, inflammation rises, and cellular aging accelerates—making us age more rapidly.
The DNA methylation clock measures the methylation status of key genes to assess how "old" our cells truly are. Compared to chronological age, it serves as a more precise indicator of the aging process.
Reference：
- Jamie L. Villanueva, Alexandra Adorno Vita, Heather Zwickey, Kara Fitzgerald, Romilly Hodges, Benjamin Zimmerman, Ryan Bradley. (2025). Dietary associations with reduced epigenetic age: a secondary data analysis of the methylation diet and lifestyle study. Aging (Aging-US), 17(4), 994.