AGEs Speed Up Aging and Shorten Lifespan! How to Prevent This
- © Nils Osmar 2025. March 23, 2025
- This post is not intended as, and should not be taken as, medical advice.
- See full Medical Disclaimer
Glycation is an internal process in which sugars (such as glucose and fructose) bind to proteins of lipids, resulting in the formation of advanced glycation end products (AGEs) — cross-linked structures that can cause damage and accelerate aging on a molecular level. In animal studies, this also sometimes leads to a shortened lifespan.
For example, when the collagen in our bodies becomes glycated, it loses elasticity, contributing to stiff arteries and wrinkled skin. (We both look older and are older, inside and out.)
AGEs and RAGE
- AGEs accumulate with age, and can be exacerbated by high blood sugar, oxidative stress, and diets rich in processed foods.
- Even buy and we cook all of our own foods, if we cook them over high heat, we’re increase the AGEs in our bodies (and speeding up the aging process).
- If we eat meat, for example, it’s much healthier to slow cook it over a stove or in an oven, than to grill it.
- AGEs also activate a receptors called RAGE (receptor for AGEs). This can trigger inflammation, oxidative stress, and tissue damage — which in turn can lead to complications of diabetes, neurodegeneration, and cardiovascular disease.
- AGEs can also indirectly lead to damage to the DNA in our mitochondria. According to one theory, damage to our mitochondria is a key driver of aging; AGEs exacerbates this by impairing the repair mechanisms inside of our cells.
AGEs Cause Damage Throughout Our Bodies
- The damage from glycation can play havoc in many parts of our bodies, accelerating and deepening as we age..
- In Alzheimer’s, AGEs cross-link amyloid-beta and tau proteins, worsening plaque formation.
- In our eyes, glycation can cause cataracts and lead to macular degeneration.
- The stiffening of our arteries from glycated collagen and elastin increases hypertension and increases our risk of atherosclerosis.
- Collagen and elastin glycation reduce skin elasticity, causing wrinkles.
So What to Do?
Fortunately there are some things we can do:
- Reducing and eliminating sugar. (Even the sugars in fruit and fruit juice can increase AGEs in our bodies)
- Avoid charred meats. (Throw away the grill)
- Avoiding processed foods (You’ll also be minimizing your exposure to an additional health hazard, microplastics, when you do so.)
- Emphasize whole foods which we prepare ourselves (though again, this depends on our keeping the heat low)
- Eating foods rich in natural antioxidants such as berries
- Exercising. Getting up and moving enhances mitochondrial biogenesis and insulin sensitivity, reducing glycation, a win-win.
Taking Supplements
Supplements that show evidence of preventing the formation of AGEs include:
- Benfotiamine (fat-soluble B1): Blocks AGE formation and has been shown to improve diabetic neuropathy.
- Carnosine
- Vitamin B6
- PQQ (Pyrroloquinoline Quinone)
- R-Lipoic Acid
- Taurine
What I’m Doing
- Avoiding sugar (I’m currently eating a ketogenic diet) (cycling in and out of ketosis every couple of weeks) (I’m not totally carb-free; I eat wild blueberries and do eat some dairy such as yogurt and kefir which contains carbs.
- Low heat cooking. I’d rather wait another 20 minutes for breakfast than rush it and be consuming AGEs. Roasting any food at temperatures above 300°F (150°C) can lead to the formation of AGEs. See article.
- Taking benfotiamine, See study.
- Taking berberine See study
- Taking taurine and eating taurine-rich foods such as fish and poultry. See study
- Taking carnosine See study.
- Working out regularly.
Not medical advice
This article is not intended as, and should not be taken as, medical advice. I’m not advising that people eat any particular diet or take any particular supplement(s), just reporting on what I’m doing. Supplements, like medications and other interventions, can have side effects; I would encourage people to research both possible benefits and side effects before starting on any supplementation regimen, and consult with a medical professional about any issues which might have a medical component. See full Medical Disclaimer
Other resources
- My Youtube channel Pathways to Longevity
- My Facebook group: Anti-Aging and Life Extension,
