Quick answer
The 10 biomarkers with the strongest link to longevity are ApoB, HbA1c, fasting insulin, hs-CRP, lipoprotein(a), eGFR, albumin, NLR, vitamin D, and ALT. Each one covers a different part of your health. This might be your heart, your metabolism, your kidneys, or your liver. Together, they give a fuller picture than any single test alone.
The 10 biomarkers, ranked by evidence
Here is what each one measures. You will also see a healthy target, and the fastest way to move it.
# | Marker | What it measures | Healthy target | How to improve it |
|---|
1 | ApoB | A count of the harmful cholesterol particles in your blood | Under 90 mg/dL, lower with other risk factors | Less saturated fat, more fiber, exercise, losing extra fat, statins if needed |
2 | HbA1c | Your average blood sugar over the last 3 months | Under 5.4% | Less refined carbs, walking after meals, weight management, exercise, sleep |
3 | Fasting insulin | Your insulin level while at rest | Under 8 µIU/mL | Less refined carbs and sugar, walking after meals, resistance training, losing extra fat |
4 | hs-CRP | Chronic, low-grade inflammation | Under 1 mg/L | Losing extra fat, better sleep, a Mediterranean-style diet, exercise, treating gum disease, quitting smoking |
5 | Lipoprotein(a) | An inherited, fixed heart risk marker | Under 30 mg/dL | Lifestyle barely changes this number; instead, tighten every other heart risk factor |
6 | eGFR | How well your kidneys filter waste | Above 90 | Control blood pressure and blood sugar, avoid regular NSAID use, stay hydrated, lose extra fat |
7 | Albumin | The main protein your liver makes | Upper half of normal, 4.0 g/dL or higher | Enough protein, treating inflammation and liver issues |
8 | NLR | A ratio pulled from a routine blood count | Under 2.0 | Losing extra fat, managing stress, better sleep, exercise |
9 | Vitamin D (25-OH) | Your vitamin D status | 40 to 60 ng/mL | Supplements (1,000 to 4,000 IU daily, depending on your level), some sun exposure |
10 | ALT | A marker of liver health | Under 25 in women, under 30 in men | Less refined carbs and sugar, less alcohol, losing extra fat, exercise |
A few of these deserve extra context.
ApoB is a more accurate heart risk marker than LDL alone. Large genetic studies back up a direct link to heart disease.
HbA1c and fasting insulin both predict heart and metabolic risk. Often, they rise years before a diabetes diagnosis. Fasting insulin tends to rise first.
Lipoprotein(a) is different from the others on this list. Your genes set it, not your lifestyle. About 1 in 5 adults has a raised level, often without knowing it. You cannot lower it much yourself. The smart move is to tighten every other heart risk factor instead.
Albumin is an easy marker to overlook. Even a value inside the normal range can matter, if it sits low. It links to a shorter lifespan. This is partly because your body makes less of it during illness or poor nutrition.
Honorable mentions
A few more markers came close to the top 10, with strong evidence behind them too.
Marker | Why it matters |
|---|
Triglyceride to HDL ratio | A rough stand-in for metabolic syndrome |
Homocysteine | Linked to blood vessel and cell health |
Ferritin | Iron status, best read alongside inflammation markers |
Vitamin B12 | Linked to brain and heart health |
Testosterone (men) | Healthy target varies by age |
Uric acid | Especially relevant for Filipinos |
GGT | A liver and metabolic health marker |
Omega-3 index | Linked to heart and brain health |
How these markers work together
These markers rarely move alone. They tend to cluster.
Cluster | Markers involved |
|---|
Metabolic | HbA1c, fasting insulin, triglycerides, ALT, and ApoB, which tend to rise together in metabolic syndrome |
Heart and blood vessels | ApoB, LDL, hs-CRP, blood pressure, and lipoprotein(a), which is fixed by genetics |
Inflammation | hs-CRP, NLR, homocysteine, ferritin (read in context), and albumin, which moves the opposite way |
Nutrients | Vitamin D, B12, folate, and ferritin |
Organs | eGFR, ALT, and GGT, covering kidney and liver health |
This is why one change can ripple outward. Losing fat around your belly, for example, often improves markers across several clusters at once.
What does a strong longevity pattern look like?
Marker | Target in a strong pattern |
|---|
ApoB | Under 80 mg/dL |
HbA1c | Under 5.4% |
Fasting insulin | Under 8 µIU/mL |
hs-CRP | Under 1 mg/L |
eGFR | Above 70, adjusted for age |
Albumin | 4.0 g/dL or higher |
NLR | Under 2.0 |
Vitamin D | 40 to 60 ng/mL |
ALT | Within the optimal range |
Body weight and waist size | Stable and modest |
This is the pattern to aim for. People who stay strong and sharp into their 70s and 80s tend to share it. A &you Labs panel checks nearly all of these markers in one draw. See the full list of what gets tested before you book.
How should you track these over time?
How often | What to do |
|---|
Once a year | Retest the full panel, covering all 10 markers plus the honorable mentions |
Every 3 months, while actively improving | Retest just the cluster you are working on |
One time only | Lipoprotein(a), since it does not change much over your life |
Your trend matters more than any single result. Say someone's ApoB drops from 120 to 85 over a year. That is a strongly good direction. This is true even if the number is not "optimal" quite yet.
Curious where your own numbers stand? Book your &you Labs panel and get a full read on all ten markers plus a doctor's notes.
Frequently asked questions
Do these biomarkers actually cause aging, or do they just correlate with it?
For ApoB and HbA1c, the causal link is well established. Genetic studies and clinical trials back this up. For the others, the evidence is more about strong, consistent patterns across large studies. Either way, working on each one through the right habits tends to improve your outcomes.
Should I aim for the best possible number on every marker?
No. Aim for the optimal range, not the most extreme value. Some markers, like LDL, blood sugar, and blood pressure, have targets that depend on your overall risk. Talk this through with a doctor.
How fast can these markers actually improve?
Some markers move fast. Triglycerides move in 4 to 8 weeks. Fasting insulin and ALT move in 8 to 12 weeks. hs-CRP moves in 4 to 12 weeks. Others move slower. HbA1c takes 8 to 12 weeks to shift fully. Vitamin D takes about 12 weeks. eGFR can take months to years.
My results are all "in range." Is there still room to improve?
Often, yes. This is the optimization zone. Focus on your top 2 to 3 markers, usually metabolic and inflammation ones. That focus brings the most noticeable gains.
Are there other tests worth tracking beyond these 10?
For a fuller longevity picture, consider a few more tests. These include hormones like testosterone and DHEA-S, a full thyroid panel, and extra heart markers like homocysteine. DNA methylation age testing is a specialty option for those who want more detail. People also ask about NAD+, the marker behind how your cells make energy.
Key takeaways
- The 10 biomarkers most linked to longevity are ApoB, HbA1c, fasting insulin, hs-CRP, lipoprotein(a), eGFR, albumin, NLR, vitamin D, and ALT.
- These markers cluster together across your heart, metabolism, kidneys, liver, and inflammation level.
- One change, like losing fat around your belly, often improves several markers at once.
- Aim for the full healthy pattern, and track your trend over time.
- Your trend matters more than any single result.
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