Could A Vegan Diet Reverse Your Biological Age?

More and more people are turning to veganism nowadays – with the number of plant-based diners in the UK increasing by 1.1 million between 2023 and 2024. From environmental factors to animal rights, there are a whole range of reasons vegans choose to make the switch, but experts have long debated whether a meat-free diet is better for our health. 

The latest study on the topic is positive, suggesting following a vegan diet for a short period of time may reduce a person’s biological age. Yet some experts aren’t convinced by the findings.

Research Suggests A Vegan Diet May Slow Biological Ageing

In a new study published in the BMC Medicine journal, scientists followed 21 pairs of identical twins over an eight-week period. One sibling ate an entirely plant-based diet, and the other ate an omnivorous diet which included between 170 and 225 grams of meat, one egg, and 1.5 servings of dairy each day.

After eight weeks, researchers observed a reduction in biological age estimations in those who followed the plant-based diet, based on changes in DNA methylation – also known as the ‘epigenetic clock’. They also found decreases in the ages of the heart, hormone, liver and inflammatory and metabolic systems. These changes were not seen in the participants who ate meat, eggs and dairy. 

The study’s lead author Dr Varun Dwaraka said: ‘Most strikingly, the pace of ageing, which calculates how quickly one’s biological age advances relative to their chronological age, decreased by about 0.03 units. This suggests that for every year these individuals age, their bodies age slightly less than they would typically expect.’

However, some scientists have questioned how much the differences between the twins can be attributed to the changes in diet. On average, the participants who followed the vegan diet also lost two kilograms more than the omnivorous group, and it’s unclear whether it was the weight loss or the plant-based diet itself that caused the age-related changes.

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Meanwhile Tom Sanders, Professor Emeritus of Nutrition and Dietetics, King’s College London (KCL), who was not involved in the study, has pointed out that the research doesn’t take into account the potential longer term nutritional impact. He notes that vitamin and mineral deficiencies often take a while to appear, adding that a plant-based diet is sometimes not recommended for older people.

Prof Sanders said: ‘Although observational studies indicate that vegan diets may have favourable effects on health in middle age (such as a lower risk of cardiovascular disease and type 2 diabetes), this is not the case in older vegans who seem more likely to suffer from muscle loss, low bone density and neurological disorders which have a significant impact on the quality of life. Indeed, life expectancy does not differ in vegans compared with those who select mixed diets.’

Researchers involved in the study have concluded that further research is needed to investigate the relationship between diet, weight and ageing, and delve into the long-term effects of following a vegan diet.