Quick version
The PhenoAge method was developed by researchers in aging research to estimate biological age based on specific blood biomarkers. This method is based on clinical blood values that reflect the body's health and aging. The biomarkers include red blood cells, albumin, glucose, CRP, lymphocytes and creatinine. The PhenoAge method can, through the results of these markers, provide a more nuanced picture of physiological aging than chronological age.
The PhenoAge method can be used by doctors to assess the risk of age-related diseases, predict long-term health and monitor the effects of lifestyle changes. It is possible to improve your biological age through a healthy lifestyle, including a nutritious diet, regular exercise, good sleep, stress management and avoiding smoking and alcohol. The method provides personalized insight into biological aging and can serve as a tool to optimize long-term health.
How does the PhenoAge method work?
PhenoAge is calculated based on clinical blood values that are linked to health, aging and mortality. The key biomarkers used in the formula include:
- Albumin (marker of liver function and nutritional status)
- Glucose (blood sugar, linked to metabolism and diabetes risk)
- C-reactive protein (CRP) (inflammation marker)
- Lymphocytes (part of the immune system)
- MCV (mean cell volume) (linked to blood cell production and oxygen transport)
- Red blood cell distribution width (RDW) (reflects the oxygen-carrying capacity of the blood)
- Total leukocyte count (WBC, white blood cells) (shows immune system activity and may indicate infection or inflammation)
- Creatinine (indicates kidney function)
- Alkaline phosphatase (ALP) (can indicate liver and skeletal metabolism)
After a blood test and analysis of the markers included in biological age, these values are entered into a statistical model to calculate Phenotypic Age (PhenoAge), which then provides an estimate of a person's true physiological age.
What is PhenoAge used for?
Isn't knowing when you were born enough to understand how old you are? Yes, but by using PhenoAge you can gain deeper insight into the body's biological aging, which in turn can indicate how a person's lifestyle affects health. How PhenoAge can be used:
- Disease risk assessment: Can indicate increased risk of age-related diseases such as cardiovascular disease, cancer and diabetes.
- Long-term health prognosis: People with a higher PhenoAge than their actual age often have an increased risk of mortality and a greater likelihood of developing diseases.
- Health management and lifestyle changes: Can be used to track the effects of diet, exercise and other lifestyle changes on biological aging.
How is PhenoAge different from other biological age measures?
Unlike epigenetic clocks (e.g. the Horvath clock), which are based on DNA methylation, PhenoAge is based on clinical blood biomarkers, making it more accessible and practical to use in clinical settings.
Can you lower your PhenoAge?
Yes, by improving your metabolic health, reducing inflammation and improving your immune system, you can theoretically reduce your biological age according to the PhenoAge method. To improve your biological age, the following may be worth working on:
- healthy diet (anti-inflammatory, with lots of vegetables and omega-3)
- regular exercise
- good sleep quality
- stress management
- avoid smoking and alcohol in large quantities.
In summary, PhenoAge is a method for measuring biological age based on blood biomarkers. The method can be used to identify health risks, follow the effect of lifestyle changes and provide a more individual picture of aging than chronological age.