Imagine if that old sci-fi trope came true, and you could find out the exact day you’re going to die. Of course, the protagonists in those stories don’t control what happens to them, but you do.
You can maximize your potential, optimize your health, and maybe change your fate.
But how do you know where to start (without getting into a sci-fi film)?
The answer may be in your blood. Your bloodstream transports essential substances like nutrients and hormones to and from your organs, cells, and tissues. Access to all that information makes your blood an excellent diagnostic tool.
In this article, you’ll find a comprehensive list of blood biomarkers markers for improved longevity and overall performance.
Cholesterol and Fats
Cholesterol and fats can build up in arteries over time, preventing blood flow to the heart, impacting performance, and knocking years off of your life.
High-density Lipoprotein (HDL) Cholesterol
HDL cholesterol is considered the “good” type of cholesterol because it removes other cholesterols from the body. Therefore, a higher HDL cholesterol level in the blood is a positive sign for your health.
Researchers connected higher HDL cholesterol to better physical performance in old age. What’s more, some studies have shown that individuals with better longevity genetics have a slower decline in HDL cholesterol levels with age.
Low-density Lipoprotein (LDL) Cholesterol
LDL cholesterol is considered the “bad” type of cholesterol because it clogs arteries and impacts heart function.
Research suggests that having higher LDL cholesterol levels in your blood reduces your life expectancy and increases your risk of developing chronic illnesses like dementia, heart disease, and stroke.
Additionally, healthy centenarians have lower LDL cholesterol levels than the general aged population, suggesting a link with longevity.
Triglycerides
Triglycerides are a type of fat that passes through your bloodstream to be stored in fat cells.
These fats may reveal more about womens’ health than mens’. For example, one study found lower triglyceride levels are a positive sign for female longevity. However, having the top-end of normal levels may be optimal as you age.
Lipoproteins (Lp(a))
Fats pass through the blood attached to proteins. Lipoproteins are the result of this combination of fats and proteins.
Research has shown that a high Lp(a) level (more than 50mg/dL) may indicate a shorter lifespan.
Blood Sugars
Blood sugars are transported to the bloodstream after the digestive system breaks food down.
Glucose
Glucose is a simple sugar the body uses for energy. Unstable blood sugar levels are a hallmark of diabetes.
A fasting glucose test measures how much glucose is in your blood after fasting for eight hours. Higher fasting glucose levels signify reduced longevity. For example, one study found that fasting glucose results between 80–94 mg/dL were best for longevity.
Additionally, getting rid of glucose quickly from the body is a sign of better longevity.
Inflammation
White blood cells cause inflammation when they defend the body from threats like bacteria and viruses.
C-reactive protein (CRP)
CRP levels increase in the blood when there is inflammation in the body. It’s a protein the liver releases into the bloodstream after tissues are damaged. A high-sensitivity C-reactive protein (hs-CRP) test is more sensitive than a regular CRP test.
Chronic inflammation is detrimental to health, and CRP levels rise as we age. In addition, research has indicated that a high hs-CRP result (above 3 mg/L) increased participants’ mortality risk by approximately 30%.
Liver and Kidney Health
Poor liver and kidney health can lead to low energy, weight gain, and other detrimental health outcomes.
Blood Urea Nitrogen (BUN)/Creatinine
Nitrogen is part of the waste product urea, and a BUN test measures the amount of nitrogen in the blood. Creatinine is a waste product created by muscles. The kidneys filter out both urea and creatinine for removal from the body. Therefore, BUN and creatinine are usually measured together to assess kidney function.
High creatinine levels (over 1.17 mg/dL) can significantly increase the risk of cardiovascular problems.
Aspartate Aminotransferase (AST) and Alanine Transaminase (ALT)
AST and ALT are enzymes found primarily in the liver. When the liver is damaged, it releases these enzymes into the blood.
Low-normal ALT levels (over 17 IU/L) may increase middle-aged adults’ mortality risk. At the same time, elevated AST levels (40 IU/L and above) signaled a ten-year lower life expectancy than usual.
Albumin
Albumin is a protein made by the liver that keeps fluid in the blood. Additionally, it carries vital substances such as hormones, vitamins, and enzymes through the bloodstream.
Researchers found low albumin readings to be strong indicators of increased mortality risk in older adults.
Total Bilirubin
Bilirubin is a substance that forms when red blood cells break down. It’s an orangey substance that your liver processes to remove from your body. Higher levels tend to indicate excess red blood cell breakdown or problems with liver function.
A low bilirubin level is a significant marker of increased risk of death in adults over seventy. There may also be a link between low bilirubin and an increased risk of cardiovascular disease and stroke.
Hormones
Hormones prompt the body to undertake specific processes. They are transported through the bloodstream to tissues and organs.
Thyroid Stimulating Hormone (TSH)
The thyroid is a butterfly-shaped gland in the neck which regulates energy in the body. A TSH1 test is the primary blood indicator of thyroid problems.
Lower or normal thyroid function is associated with better general and inherited longevity.
DHEA
DHEA is a steroid found in both men and women which contributes to sex hormone development. DHEA is often promoted as a “fountain of youth” because levels in the blood drop with age.
Low DHEA levels may have more of an impact on men’s health than women’s. A study of men aged between fifty and seventy-nine, spanning twelve years, found that each 100 mcg/dL rise of dehydroepiandrosterone sulfate (DHEAS) in the blood reduced mortality risk by 36%. Research also suggests that DHEAS levels positively correlate with muscle strength and calf muscle size in older men.
Testosterone
Testosterone is the primary male sex hormone. It affects sex drive, bone mass, strength, sperm production in adult men. The hormone is also responsible for various body processes in women, including bone health and tissue repair. However, testosterone levels in women remain about 1/10th to 1/20th of the amount in men.
A “free testosterone” test, also known as a “Free T-index,” identifies the amount of testosterone in your blood that is not bound to other substances, such as albumin. In contrast, a general testosterone test measures all testosterone in the blood.
On average, testosterone reduces about 2% every year after thirty in men. It affects physical performance, and one study of people aged sixty-five to eighty-eight found that testosterone levels were positively associated with better muscle strength and physical ability. However, both too high and too low testosterone readings are linked to increased mortality risk.
Estradiol
Estradiol is one of the main female sex hormones. It’s a type of estrogen required for regular menstrual cycles.
Women with higher levels of estradiol have better memory performance. What’s more, research has linked estradiol levels with bone and muscle health in women.
Sex Hormone Binding Globulin (SHBG)
SHBG is tested to measure how much testosterone the body is transferring to tissues.
SHBG is a protein made in the liver. It binds to sex hormones in the blood to reduce their effects. It primarily binds to male sex hormones like testosterone.
Over a woman’s lifespan, SHBG levels tend to take a U-shaped trajectory, with levels starting high, reducing, and then rising again. However, SHBG steadily increases in men’s blood as they age.
Cortisol
Cortisol is one of the main hormones our body releases when under stress. It regulates blood sugar, blood pressure, and more. Usually, cortisol levels in our blood are cyclical – being higher after waking in the morning and reducing throughout the day.
Cortisol levels increase as we age. A study compared individuals with long-living family members to their partners. Those with long-living relatives displayed a slower increase in blood cortisol throughout their lives. What’s more, elevated cortisol levels increased perceived age from facial photographs.
Insulin-like Growth Factor 1 (IGF-1)
IGF-1 is a hormone that primarily manages the effects of growth hormones in your body. Growth hormones contribute to the development of tissues and bones.
Animal studies have shown that down-regulating IGF-1 activity improves longevity. However, human studies had conflicting results.
Blood Cell Count
Blood cell counts reveal how many and what type of blood cells are in the bloodstream.
Red Blood Cell (RBC)
Red blood cells transport oxygen around the body. An RBC count measures the number of red blood cells in your bloodstream.
Low red blood cell count is associated with anemia. Anemia reduces physical performance in the older population. What’s more, mild anemia leads to poor cardio performance in young men. Researchers found participants with mild anemia were likely to be in the bottom 10% of performers in long-distance running. However, participants with mild anemia performed well on shorter strength-based exercise.
In addition, RBC count decreases with age, possibly due to reduced protein intake.
White Blood Cell (WBC)
White blood cells are central to the body’s immune system. Produced by bone marrow, WBCs scavenge for bacteria and target infections with antibodies. Additionally, higher levels of WBCs tend to indicate inflammation.
White blood cell count often decreases with age. Researchers have associated above-average WBC counts with increased mortality risk in both men and women.
Vitamins, Nutrients, and Electrolytes
Your diet can significantly affect your health. What’s more, the levels of vitamins, minerals, and electrolytes in your blood are important health markers.
25-Hydroxy Vitamin D
The skin absorbs Vitamin D from the sun’s rays. However, you can also find it in some foods and supplements. Vitamin D is essential for bone and muscle health and regulates various minerals like calcium and phosphate in the body.
Healthy vitamin D levels may promote longevity and reduce the risk of various chronic conditions, including Alzheimer’s, Parkinson’s Disease, and cancer.
Calcium
Calcium is a crucial mineral for bone and dental health.
Higher blood calcium results can indicate a reduced life span and raised cardiovascular risk.
Electrolytes
The five central electrolytes in the body are sodium, potassium, chloride, phosphate, and magnesium. Electrolytes are particles with electrical conductivity when dissolved in water. They contribute to a range of body functions, from muscle processes to nervous system maintenance.
Electrolyte imbalance in older age increases mortality risk.
Bicarbonate
Bicarbonate is a waste product of the body’s energy production system, which the lungs expel as carbon dioxide.
One study found bicarbonate levels to be a strong indicator of longevity. Participants with low bicarbonate readings had a 24% increased risk of dying at follow-up.
Ferritin
Ferritin is a protein in the blood which stores and releases iron. Therefore, ferritin measures how much iron is in the body.
Low iron levels cause anemia. However, excess iron in the blood also indicates poor health. Additionally, maintaining optimal levels is important for athletic performance.
Vitamin B12
Vitamin B12 is an essential vitamin for brain and nerve health.
Vitamin B12 deficiency affects red blood cells, which can influence performance in athletes. One study found that 400–700 pg/mL was the optimal level for athletic performance. Conversely, elevated B12 levels can indicate an increased mortality risk.
Magnesium
Magnesium is a mineral the body uses for various processes, from nerve and muscle functioning to energy production. Unfortunately, blood magnesium may not fully indicate the amount of magnesium in your cells. As a result, many people have subclinical deficiencies not shown by blood tests.
Over time, low magnesium levels (even subclinically) can increase the risk of cardiovascular diseases, Alzheimer’s, and other illnesses.
Suboptimal magnesium levels may also negatively impact athletic and cognitive performance.
Folate
Folate is the essential vitamin B9. Many multivitamins contain folic acid, which breaks down in the body into folate. Folate is central to the creation of red blood cells, so a folate deficiency leads to anemia.
Researchers have associated low folate levels with an elevated risk of cognitive symptoms, including depression and dementia. What’s more, folate is so valuable to your body that deficiency can mimic brain aging in older populations.
Conclusion
Various blood biomarkers can help you to understand your health. What’s more, the levels of substances like nutrients, hormones, proteins, and fats in your body may be affecting how you perform and age.
Ensure you consult a reputable clinic for testing and have your levels interpreted by an accredited professional.