Longevity Biomarkers: What to Track for Optimal Health

# Longevity Biomarkers: What to Track for Optimal Health

Understanding your biomarkers is crucial for optimizing health and longevity. Here are the key markers to track and what optimal ranges look like.

Essential Longevity Biomarkers

1. Metabolic Health

Fasting Glucose

• Optimal: 70-90 mg/dL
• Prediabetes: 100-125 mg/dL
• Diabetes: 126+ mg/dL

HbA1c

• Optimal: <5.3%
• Prediabetes: 5.7-6.4%
• Diabetes: 6.5%+

Triglycerides

• Optimal: <100 mg/dL
• Borderline: 150-199 mg/dL
• High: 200+ mg/dL

HDL Cholesterol

• Optimal: >60 mg/dL
• Acceptable: 40-60 mg/dL
• Low: <40 mg/dL

2. Hormones

Testosterone (Men)

• Optimal: 800-1100 ng/dL
• Acceptable: 500-800 ng/dL
• Low: <400 ng/dL

Testosterone (Women)

• Optimal: 50-100 ng/dL
• Low: <30 ng/dL

Estradiol (Men)

• Optimal: 20-35 pg/mL
• High: >40 pg/mL
• Low: <15 pg/mL

Thyroid (TSH)

• Optimal: 0.5-2.0 mIU/L
• Acceptable: 2.0-4.0 mIU/L
• High: >4.0 mIU/L

3. Inflammation

hs-CRP (High-Sensitivity C-Reactive Protein)

• Optimal: <0.5 mg/L
• Low risk: 0.5-1.0 mg/L
• Moderate risk: 1.0-3.0 mg/L
• High risk: >3.0 mg/L

Homocysteine

• Optimal: <8 μmol/L
• Acceptable: 8-12 μmol/L
• High: >12 μmol/L

4. Nutrients

Vitamin D

• Optimal: 60-80 ng/mL
• Insufficient: 30-60 ng/mL
• Deficient: <30 ng/mL

Vitamin B12

• Optimal: >500 pg/mL
• Acceptable: 300-500 pg/mL
• Low: <300 pg/mL

Omega-3 Index

• Optimal: >8%
• Acceptable: 4-8%
• Low: <4%

5. Longevity Markers

NAD+ Levels

• Optimal: >400 μmol/L
• Low: <200 μmol/L

Telomere Length

• Longer = younger biological age
• Can be tested through specialized labs

Epigenetic Age

• DNA methylation testing
• Compares biological vs. chronological age

How to Get Tested

1. Comprehensive blood panel: Through longevity clinics or direct-to-consumer labs
2. Advanced testing: NAD+, telomeres, epigenetic age through specialized providers
3. Regular monitoring: Every 3-6 months for optimal tracking

Using Results

• Identify deficiencies: Target with supplements or lifestyle changes
• Optimize hormones: Work with specialist for replacement therapy
• Track progress: Monitor improvements over time
• Personalize protocols: Tailor treatments to your unique needs

Conclusion

Tracking biomarkers empowers you to take control of your health. Regular testing and optimization can significantly impact longevity and quality of life.