New research on the 'methylation diet': An anti-aging powerhouse?
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Methyl adaptogens may slow down how quickly DNA adds methyl groups, which can influence gene expression and other body functions. So, if we have these foods that can slow it down or affect how it is occurring, that, in turn, can affect how and when our genes express themselves.
—Dana Hunnes, PhD, senior dietitian supervisor at RR-UCLA Medical Center
Liver, pumpkin seeds, garlic, oolong tea. Could these foods contribute to anti-aging?
New research suggests that these foods, which make up part of the methylation diet, could do just that.
US researchers conducting the Methylation Diet and Lifestyle study evaluated the effect of dietary components on changes in epigenetic age.[] In this RCT, the intervention group consumed foods categorized as methyl adaptogens—that is, foods with the potential to be polyphenolic regulators of DNA methylation. These included turmeric, green tea, oolong tea, rosemary, garlic, and berries.
The study results showed that consumption of these foods had a positive effect. As the researchers wrote, “Participants epigenetically older than their chronological age at baseline were more likely to exhibit a reversal in epigenetic age.”[]
What is epigenetic age?
Epigenetic age refers to how old the cells of a person are biologically, rather than their real age.
Patterns of DNA methylation indicate if a person is aging faster or slower than might be expected.[] The researchers wanted to investigate how diet influenced epigenetic age. To do so, they studied 38 men aged between 50-72 in Portland, OR. They were split into a control group and an intervention group.
Those in the control group continued eating their regular diet. The intervention group was given guidance on exercise, stress management, and sleep and were asked to follow the methylation diet.
This involved eating foods like liver, eggs, dark leafy greens, cruciferous vegetables, beets, pumpkin seeds, sunflower seeds, berries, rosemary, turmeric, green tea, garlic, oolong tea, lean meats, and low glycemic fruits. The participants were asked to exclude dairy, grains, legumes, and alcohol.
The researchers found that those who ate the highest amounts of foods with methyl adaptogens, like garlic and oolong tea, showed the greatest reduction in their epigenetic age.
They also found that the benefits remained even once the researchers had accounted for weight changes as well as the starting epigenetic age of the participants. This suggests that the foods could be having a direct impact on aging markers.[]
The icing on the cake...
Dana Hunnes, PhD, senior dietitian supervisor at the RR-UCLA Medical Center, said the findings of the study aren’t that surprising.
“These foods are full of healthy anti-inflammatory compounds, antioxidants (oxidants are the "agers" in the room), and go a long way towards limiting inflammation (another big "ager" of the body). So, I'm not surprised. I think the more vegetables/fruits we can get people to add to their diet, regardless of what they are, the better we will all be health-wise. But, knowing these are even more potent is icing on the cake,” she tells MDLinx.
“Methyl adaptogens may slow down how quickly DNA adds methyl groups, which can influence gene expression and other body functions. So, if we have these foods that can slow it down or affect how it is occurring, that, in turn, can affect how and when our genes express themselves,” Dr. Hunnes explains.
The researchers note their study was small, and further research is needed to determine if the findings could be replicated in more diverse populations.
Dr. Hunnes says some aspects of the diet aren’t ideal, but the high plant content is likely beneficial.
I don't know if I'd ever recommend liver since it's high in fat and is the body's filter and may contain high levels of contaminants and vitamin A as well. But, the rest of it sounds great.
—Dana Hunnes, PhD, senior dietitian supervisor at RR-UCLA Medical Center
“What we do know is that a Mediterranean diet (which has a lot of overlaps here) and is mostly whole-food, plant-based, can accomplish similar effects. Also, we'd have to study long-term people on this diet for decades to know if this is any better than the Mediterranean or whole-food, plant-based diet.”
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