Compounds
Polyphenols
Plant defense compounds that protect your cells too.
Polyphenols are bioactive compounds found in colorful plant foods that act as powerful antioxidants and anti-inflammatory agents. They activate longevity pathways like AMPK and sirtuins, protect against cardiovascular disease, and support gut microbiome diversity. The PREDIMED trial showed that a polyphenol-rich Mediterranean diet supplemented with extra virgin olive oil reduced cardiovascular events by 30%.
Dosage
RDA: No official RDA established
Optimal for longevity: Researchers estimate that 500-1,500mg of total polyphenols daily is associated with the greatest health benefits.
Deficiency signs
No formal deficiency metric; most Western diets provide fewer polyphenols than traditional Mediterranean or Okinawan diets
- Frequent oxidative stress markers
- Poor recovery from exercise
- Premature skin aging
- Chronic low-grade inflammation
Top food sources
Research
Estruch R et al. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine, 378(25), e34.
Track your polyphenols intake
Biohack logs polyphenols alongside 22 other longevity nutrients in every meal.
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