Aging is not random – it follows specific biological patterns. Researchers now speak of twelve hallmarks of aging that change our cells step by step. From energy loss to inflammation: behind each lies a fascinating mechanism. You can learn what these are and how you can influence them in this article.
Aging is a complex biological process in which certain molecular changes repeatedly occur. Current aging research describes these mechanisms as twelve hallmarks of aging (see graphic). These include mitochondrial dysfunction, epigenetic changes, loss of protein balance, stem cell depletion, chronic inflammation, and gut microbiome imbalance (López-Otín et al., 2023)¹. Many of these processes can be favorably influenced by a health-conscious lifestyle and targeted micronutrient intake (Giudici, 2021).²
Mitochondria are among the central interfaces of cellular aging (van der Rijt et al., 2020).³ Complex products combine niacin (vitamin B3) and pantothenic acid (vitamin B5), two essential nutrients that contribute to normal energy metabolism.⁴ Supplementation with coenzyme Q10 , a bioactive molecule, is particularly beneficial in this regard. This is complemented by coenzyme Q10 , a bioactive molecule that is an integral component of the respiratory chain in the mitochondrial membrane.
Resveratrol , OPC, lutein, and zeaxanthin are among the fascinating secondary plant compounds that plants use to protect themselves from harmful environmental influences. Intriguingly, numerous studies indicate that these substances also help us humans reduce oxidative stress—that is, slow down the "rusting process" in our cells (García-Pérez et al., 2025).⁵ According to numerous human studies, coenzyme Q10 also shows similar effects and supports the body's own defense against free radicals (Dai et al., 2022).⁶
Epigenetic changes are among the earliest molecular aging processes. Epigenetics is a field of research that investigates how environmental factors and lifestyle influence gene activity without altering the DNA sequence itself. It focuses on how genes are "switched on" or "switched off." With age, this switching on and off becomes dysregulated (López-Otín et al., 2023).¹ Factors such as diet, exercise, stress, and environmental toxins affect these delicate switching mechanisms on a daily basis (López-Otín et al., 2023).¹
Methylation plays a central role in this process – a kind of cellular switch that can turn on or off whether a gene is transcribed. The body requires certain nutrients for these processes, such as folate, vitamin B12, and choline (from phosphatidylcholine) (Mandaviya et al., 2019; Zeisel, 2017).⁷
These micronutrients support the normal process of cell division and thus contribute to the normal function of body cells⁸ – a mechanism that is increasingly becoming the focus of research in connection with healthy aging.
Telomeres are the protective caps at the ends of our chromosomes—similar to the plastic tips on a shoelace. They protect our genetic material from damage during each cell division. However, with each cell division, the telomeres shorten—a natural process often referred to as the "biological clock" of aging. Interestingly, scientific studies suggest that diet and certain micronutrients may be related to the length of these telomeres. A large US population study found that people with higher zinc intake had significantly longer telomeres (Shi et al., 2022).⁹
Convincing data now also exist for vitamin D3 : A four-year, placebo-controlled intervention study showed that daily intake of vitamin D3 measurably slowed telomere shortening (Zhu et al., 2025).¹⁰ A recent review also summarizes that vitamin D, folate, and vitamin B12 play an important role in telomere biology and the maintenance of genomic stability (Zarei et al., 2021).¹¹
As we age, everyday stresses such as oxidative stress and inflammatory processes leave their mark on our cells. They accumulate damage, gradually lose their ability to divide and their functions – and eventually enter a dormant state that researchers describe as cellular senescence . These "aged" cells persist, but their ability to perform their functions is impaired. Cellular senescence is now considered a key mechanism of aging and is closely linked to telomere biology and genomic stability .
Scientific reviews show that certain nutrients and bioactive plant compounds can support processes associated with healthy cell function and delayed senescence. Antioxidant micronutrients and polyphenol-rich extracts appear to play a particularly important role: they help modulate oxidative stress and inflammatory signaling pathways – both considered key drivers of cellular aging.
These protective factors include vitamin C , vitamin E, resveratrol , coenzyme Q10 , and carotenoids such as lutein and zeaxanthin . Vitamin C and vitamin E help protect cells from oxidative stress¹² , while vitamin D plays a role in cell division¹³ – two fundamental processes for maintaining healthy cell function.
Animal studies also suggest that resveratrol and vitamin E, in particular, could positively influence biomarkers of cell senescence, such as p16, p21, and senescence-associated β-galactosidase. These findings underscore their potential to support long-term cellular vitality.
As we age, our cells often become less efficient at correctly sensing nutrients and optimally supplying their energy. Researchers refer to this as "deregulated nutrient sensing." Put positively, this means that the more stable the signaling pathways in our cells remain, the better the energy supply functions – and this is an important foundation for vitality and healthy aging.
Furthermore, recent reviews show that plant polyphenols such as resveratrol , OPC, lutein, and zeaxanthin can modulate metabolic pathways associated with aging and chronic diseases. In addition to antioxidant and anti-inflammatory properties, they also exhibit so-called hormetic effects—mild stimuli that activate the body's own protective and repair mechanisms, thereby promoting metabolic adaptability (Fiore et al., 2025).¹⁶
Proteins are the all-rounders of our cells: they regulate metabolism, provide important signals, and give the cell its structure. To perform these diverse tasks consistently, proteins must be produced correctly, folded properly, and renewed as needed – a sophisticated system that experts call protein homeostasis . With increasing age, this delicate balance can become disrupted.
Zinc and magnesium contribute to normal protein synthesis¹⁷, while vitamin B6 supports protein metabolism¹⁸ . Folate is also involved, as it contributes to the formation of amino acids¹⁹ – the building blocks of proteins.
The trace element selenium also plays an important role: via so-called selenoproteins , it helps to correct misfoldings in the endoplasmic reticulum and thus reduce so-called ER stress (Rueli et al., 2017).²⁰
Our gut microbiome – the complex ecosystem of trillions of bacteria – plays a central role in our health and significantly influences how we age. It acts as an interface between the environment, metabolism, and immune system – and demonstrably changes with age. Studies show that an altered microbiome composition is associated not only with age-related functional decline but also with chronic diseases.
The good news: A targeted diet, for example with prebiotic fiber , can help promote the diversity and stability of the microbiota. This may help modulate negative signals of “unhealthy aging” (Ghosh et al., 2022).²¹
As we age, the body tends to enter a state of persistent, low-grade inflammation – a phenomenon known as inflammaging . This chronic activation can strain the body's own structures and is considered a key driver of the aging process. This also means that the better our body can regulate inflammation, the longer the balance between defense and regeneration is maintained.
Certain nutrients such as vitamin D, zinc, and selenium contribute to the normal function of the immune system²² and thus support the balance between defense and regeneration. Copper and manganese also act as cofactors of the body's own superoxide dismutase, a key enzyme in the elimination of reactive oxygen species, and thus contribute to an important protective mechanism of cells²³. In addition, plant polyphenols such as resveratrol , OPC, lutein, and zeaxanthin are associated in research with mechanisms that can modulate inflammatory signaling pathways (Rudrapal et al., 2022).²⁴
Our cells possess a fascinating cleaning system called autophagy . In this process, damaged proteins and organelles are broken down and their components are reused to build new structures. With increasing age, this process can slow down, resulting in an accumulation of dysfunctional cell components that can impair cell health. Scientific studies show that various micronutrients and bioactive substances play an important role in regulating autophagy. For example, the plant polyphenol resveratrol activates autophagy by influencing key signaling pathways such as the mTOR system and promoting the breakdown of damaged cell components via the enzyme sirtuin-1 (SIRT1) (Kuno et al., 2025; Park et al., 2016).²⁵
Zinc has also been shown in studies to be crucial for various steps of autophagy and contributes to the efficient removal of damaged proteins (Liuzzi et al., 2014).²⁶
Coenzyme Q10 is associated with mitophagy, a special form of autophagy that specifically takes care of the breakdown of damaged mitochondria (Rodríguez-Hernández et al., 2009)²⁷ – a process that is of central importance for the energy supply of cells.
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