New research highlights the potential anti-aging benefits of a vegan diet, offering actionable insights for fitness professionals to incorporate into client nutrition strategies

Is it possible for a vegan diet to actually slow signs of aging? According to a new study’s findings, the answer might be yes.

In a recently released study from BMC Medicine, researchers found that when identical twins adhered to different diets—one vegan and one omnivorous—the vegan twin had a significantly lower estimated biological age than the other. This means they experienced a decrease in epigenetic, or cellular, age acceleration.

The study, which was also featured in the Netflix documentary series You Are What You Eat: A Twin Experiment, followed 21 pairs of identical twins who were assigned either a healthy vegan or healthy omnivorous diet for eight weeks. The participants were 77% female, with an average BMI of 25 and an average age of 40.

Researchers aimed to determine whether these different diets could cause changes in the participants’ estimated biological age, which is calculated using DNA methylation patterns—chemical changes to DNA that can affect gene expression. Additionally, they investigated how a diet could impact blood DNA methylation, which reflects altered gene expression associated with aging.

Participants received prepared meals from Trifecta Nutrition for the first 4 weeks and were expected to cook for themselves for the remaining 4 weeks, while still adhering to their assigned diet. The omnivorous group consumed meat, eggs, and dairy, while the vegan group avoided all animal products.

At the end of the eight weeks, researchers found that five organ systems in the vegan participants exhibited a decrease in biological age: the liver, heart, inflammatory, hormonal, and metabolic systems. The vegan dieters also showed a decreased overall epigenetic age, a measure of biological aging based on DNA methylation markers.

Along with these benefits, the vegan participants, who consumed more fruits, vegetables, and whole grains, experienced lower caloric intake, a reduced BMI, and lower overall body fat. This suggests that the aging benefits observed might be partially attributed to these dietary changes and calorie reduction.

However, the study also revealed some benefits for the omnivorous dieters, such as an increase in amino acids that could contribute to higher serotonin levels, which may affect mood positively.

While these findings align with previous research on the benefits of plant-based diets, the researchers caution that more studies are needed before fully recommending a vegan diet over an omnivorous one. The study’s short duration and the need for proper nutrient supplementation, particularly vitamin B12, in vegan diets were noted as important considerations.

Additionally, the researchers acknowledged that the observed differences in biological aging might also be influenced by the greater weight loss in the vegan group compared to the omnivorous group.

In April, a related study from the American Journal of Clinical Nutrition suggested that a “longevity-optimized” diet, which includes components similar to those in the vegan participant’s intake—such as seven servings of whole grains, five servings of vegetables, and five servings of fruit per day—could add up to 10 years to an individual’s life.

While it’s not yet universally recommended to switch entirely to a vegan lifestyle, this growing body of research suggests that incorporating more plant-based foods into diets may reduce biological age and potentially extend lifespan if sustained long-term. 

The study provides insights for personal trainers and coaches by demonstrating how a vegan diet may contribute to slowing biological aging and improving key physiological systems. This evidence supports the integration of personalized nutrition strategies into fitness programs (within scope of practice), emphasizing the importance of balanced diets. By leveraging these findings, fitness professionals can better educate and motivate clients, offering informed recommendations that enhance both their fitness and long-term health outcomes.

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