What is biological age and can you reduce it?

Have you ever met someone who looks and feels much younger than their actual age? Or maybe you've noticed that some people seem to age faster than others. The secret lies in biological age—a measure of how well (or poorly) your body is ageing on the inside.


Unlike your chronological age (how many birthdays you've had), your biological age reflects how healthy and youthful your body truly is. The good news? You have the power to slow down or even reverse biological ageing with the right lifestyle choices and supplements.


In this article, we'll explore what biological age is, why it matters, and simple steps you can take to stay younger for longer—from healthy eating and exercise to cutting-edge longevity supplements.

In this article:

What is biological age and how is it measured?

What are the key drivers of biological age?

Can you reverse biological age?

How can you reduce your biological age?

The key ways supplements support healthy ageing

Get all the key supplements in one bundle - AVEA Longevity Bundle

Why Choose the AVEA Longevity Bundle?

What is biological age and how is it measured?

Your biological age is a measure of how well your body is ageing everwhere at the cellular level, rather than just counting the years you’ve been alive (your chronological age). This number can be influenced by factors like genetics, lifestyle, and environment. Some people may have a biological age that’s younger than their actual years due to healthy habits, while others may age faster than they should due to stress, poor diet, lack of exercise, and other lifestyle choices and environmental conditions.


Biological age can be measured using several methods that assess how well your body is ageing compared to your chronological age. The most common approaches include:

  • Epigenetic Clocks (DNA Methylation Tests) that measure chemical modifications (methylation) on your DNA that change with age such as Horvath Clock, GrimAge,  and PhenoAge. Epigenetic clocks are more accurate and widely used in longevity research can be very expensive.
  • Blood Biomarker Panels which measure key biomarkers like glucose, cholesterol, inflammation markers (CRP), and oxidative stress levels and build a score based on the overall results. These panels require several blood tests and need to be interpreted clinically. You can however test for individual key blood markers connected to again like NAD+ with our at home test kit.  

What are the key drivers of biological age?

While many symptoms of aeging are visible, the fundamental process of aging happens at a cellular level as damage builds up over time. Your body slowly loses its ability to repair itself efficiently, leading to wrinkles, fatigue, and a greater risk of disease. Here’s why this happens:

  • Mitochondrial Dysfunction – Mitochondria, the energy-producing structures in cells, decline in function with age and produce less energy with the same amount of nutrients. This results in decreased energy levels, increased oxidative stress, and impaired cellular metabolism.
  • Decrease in Mitochondrial Fuel - The key fuel for our mitochondria is NAD+ (Nicotinamide Adenine Dinucleotide) levels. NAD+ is a fundamental molecule which is involved in hundreds of metabolic processes throughout your body. Unfortunately, NAD+ levels naturally decline with age. For example, a 50-year-old has roughly half the levels of NAD+ as a 20-year-old. 
  • Cell and DNA Damage - Over time, exposure to oxidative stress, environmental toxins and UV radiation can damage cells and cause DNA mutations. These mutations disrupt normal cellular function and increase the risk of age-related diseases.
  • Telomere Shortening - Telomeres are protective caps at the ends of chromosomes that naturally shorten with each cell division. When telomeres become too short, cells enter a state of senescence or programmed cell death, accelerating biological ageing.
  • Cellular Senescence – Senescent cells (also known as Zombie Cells) are aged cells that stop dividing but don’t die off. They release inflammatory signals, damaging nearby cells and contributing to chronic inflammation, a major driver of ageing and disease.
  • Decrease in Collagen - Collagen is a key protein that serves as a primary building block for cells in skin, bones, muscles and connective tissues. Unfortunately, as we age, collagen production decreases by about 1% each year after our early 20s.

Can you reverse biological age?

Good news — yes! Science suggests you can slow down or even reverse biological ageing with the right lifestyle changes and supplements. Research shows that certain habits and nutrients can boost cellular repair, support metabolism, and help keep you feeling young.

How can you reduce your biological age?

If you’re wondering, “How can I reduce my biological age and enjoy longer living?”. Adopting a proactive approach to health is essential. Here are some effective strategies:

1. Exercise the right way

Exercise—whether it’s walking, lifting weights, or yoga—keeps your metabolism Aerobic Exercise (Cardio) such as brisk walking, running, cycling, swimming, and dancing.​ Improves cardiovascular health, aids in weight management, and reduces the risk of chronic diseases. A study published by the American Medical Association found that engaging in 300 to 599 minutes of moderate-intensity physical activity per week was associated with a 26% to 31% reduction in biological age. While 300 minutes sounds like a lot you can incorporate aerobic exercise into your everyday life by taking the stairs or walking up.


In order to get the maximum benefits aerobic exercise is ideally combined with resistance training such as weight lifting or bodyweight exercises. A study at Harvard involving over 115,000 older adults found that those who combined at least two strength training sessions per week with 2.5 hours of aerobic activity had a 30% lower biological age. The good news is that you don't need to spend too much time on lifting weights as studies pointed to optimal benefits at approximately 60 minutes of resistance training per week.

2. Eat for longevity

Several Studies came to the conclusion that the mediterranean diet can reduce biological age the most effectively amongst the standard diets. 


The Mediterranean diet is characterised by the following key components:​ High Consumption of Plant-Based Foods such as vegetables, fruits, nuts and legumes. Olive oil as the main source of dietary fat, replacing other fats and oils. ​Moderate amounts of Fish and poultry as well as low consumption of red meat and sweets.


Regular fasting or more radical diets like a Fasting-Mimicking Diet (FMD) which is essentially plant-based, low-calorie diet designed to mimic the effects of fasting while providing essential nutrients can have even better effects. A clinical study involving 100 participants demonstrated that following an FMD for five days each month over three months led to a reduction in biological age.

3. Add supplements for optimal nutrition

While we get most key nutrients through healthy food, it's often hard to get enough of these nutrients in our busy schedules and from our nutrient depleted food sources. Our body also gets worse and worse in converting nutrients as we age. Supplements can be used to strategically up the daily intake of key nutrients to sufficient amounts and compensate for our body's loss of efficiency. Key supplements to reduce biological age work by supporting your body at a cellular level, enhancing natural repair mechanisms, and reducing the damage that leads to aging.

The key ways supplements support healthy aging

1. Supporting Mitochondrial Function with CoQ10

Mitochondria are the power plants of cells, producing energy. As they weaken with age, fatigue and slower metabolism follow. Ingredients like CoQ10 and Alpha-Ketoglutarate (AKG) improve mitochondrial efficiency, helping sustain energy levels.

2. Boosting Cellular Energy with NAD+ Precursors

As we age, our cells lose NAD+, a molecule essential for metabolism and energy production. Supplements like NMN (Nicotinamide Mononucleotide) restore NAD+ levels, helping improve energy, brain function, and cellular repair.

3. Protecting against Oxidative Stress with Antioxidants

Free radicals damage cells over time, leading to aging and disease. Powerful antioxidants like Resveratrol, Pterostilbene, and Astaxanthin neutralise free radicals, reducing oxidative stress and supporting longevity. Studies have for example shown that Pterostilbene acts as a reactive oxygen species (ROS) scavenger, neutralising free radicals and preventing cellular damage associated with chronic diseases. ​

4. Enhancing DNA Repair with Apigenin and Betaine

Cell and DNA damage accumulates over time, but certain nutrients can support repair. Apigenin and Betaine naturally occurring flavonoids found in various fruits, vegetables, and herbs, exhibit multiple biological activities that can influence cellular repair mechanisms.

5. Stimulating Collagen Production with Amino Acids

Collagen declines with age, leading to wrinkles and sagging skin. Vegan collagen boosters like Colgevity™ (found in AVEA Collagen Activator) contain key amino acids that provide the body with highly effective building blocks to build new collagen, which leads to increased collagen production. Studies at ETH Zurich have shown the right mix of amino acids can be converted into new collagen in cells much more effectively than conventional collagen supplements.

Get all the key supplements in one bundle - AVEA Longevity Bundle 

The AVEA Longevity Bundle is a complete solution designed to help you lower your biological age, enhance your performance, and promote longevity. This scientifically formulated supplement stack includes three synergistic products:

  • NMN Supplement  – NMN is a NAD+ precursor that helps boost energy by increasing NAD+ levels, a molecule that powers your cells. More NAD+ means better energy, improved physical performance, and even better sleep. AVEA NMN features Longevir™, a science-backed solution that re-energises cells, provides sustained energy, boosts mental and physical performance, and offers long-term support for a host of biological processes. 
  • Booster – Think of this as a turbocharger for your body’s energy system. A dose of high quality CoQ10 helps support your mitochondrial function. It contains powerful plant-based antioxidants like Resveratrol and Pterostilbene that activate longevity genes, keeping cells young and functioning at their best. It also includes Apigenin and Betaine, which help your body maintain optimal NAD+ levels for sustained energy and cellular repair. This formula defends against oxidative stress, improves mental clarity by promoting cerebral blood flow, and works synergistically with NAD+ precursors to boost cellular energy production and metabolism.
  • Collagen Activator – As we age, our body’s cells lose collagen, leading to less elastic skin with wrinkles and less robust joints. . AVEA Collagen Activator contains Colgevity™, a vegan collagen booster that is up to four times more effective than regular collagen. It helps maintain firm, youthful skin while also supporting joint health and flexibility. Unlike conventional collagen supplements made from animal byproducts, AVEA Collagen Activator formula is highly absorbable and bioavailable, free from nasty additives and fish waste, and scientifically tested to ensure maximum efficacy. The combination of Colgevity™ with essential ingredients like Acerola cherry extract, Alpha-Ketoglutarate (AKG), and Astaxanthin provides comprehensive support for collagen synthesis and hydration.

4. Prioritise Restorative Sleep

Your body repairs itself while you sleep. Deep, uninterrupted sleep is key to keeping your metabolism, brain, and skin youthful. Research indicates that both insufficient and excessive sleep are linked to increased mortality risk. A study analyzing data from nearly 47,000 adults found that sleeping less than 5 hours or more than 9 hours per night was associated with a higher biological age.

5. Manage Stress

Chronic stress increases inflammation, which accelerates aging. Take time to relax with meditation, yoga, or simple deep breathing. A study published in Cell Metabolism found that exposure to stress can lead to a rapid increase in biological age.The positive side of the study was that this increase was reversible upon recovery from the stress, indicating that its really worth investing time and effort into stress recovery.

Why Choose the AVEA Longevity Bundle?

Designed by longevity experts at ETH Zurich, the AVEA Longevity Bundle takes a complete, science-backed approach to anti-aging by targeting energy production, metabolism, and skin health in one easy routine.

What Customers Are Saying:
  • 75% of users report more energy after 3 months.
  • 86% notice better physical performance and less joint pain.
  • 95% see improved skin hydration within a month.
  • 97% are happier with their skin quality after 3 months.

“I feel so much better—fitter, stronger, healthier. And I finally sleep through the night!” – Dominique

Expert Insights:

Dr. Andrea Gartenbach, Internal Medicine Specialist: “Longevity supplements can help your body slow down aging at the cellular level, improving overall health and energy.”


Dr. Marie-Catherine Klarkowski, Dermatologist: “NMN is a breakthrough in anti-aging, supporting cellular repair. The Booster and Collagen Activator further enhance these benefits.”


By adding the AVEA Longevity Bundle to your routine, you’re giving your body the tools it needs to stay young, energized, and glowing—inside and out.
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