We often associate inflammation with something obvious — a sore throat, a swollen joint, or an infected cut. But beneath the surface, a quieter form of inflammation can persist for years without symptoms, silently eroding health and accelerating aging.

This low-grade, chronic inflammation is now recognised as one of the key biological drivers of aging, linked to everything from cardiovascular disease and cognitive decline to metabolic syndrome and immune dysfunction.

The good news? You can measure it — and manage it — through nutritional biomarkers that reveal what’s happening inside your body long before symptoms appear.

🔥 What Is Inflammaging?

“Inflammaging” describes the chronic, systemic inflammation that develops with age. Unlike the short-term immune response that heals wounds or fights infections, inflammaging remains constantly switched on, creating oxidative stress and damaging cells over time.

Research shows that chronic inflammation disrupts:

• Cellular energy production (via mitochondrial damage)

• DNA repair and protein folding

• Lipid metabolism and insulin signalling

• Immune regulation

Over years, these subtle imbalances contribute to fatigue, brain fog, poor recovery, and accelerated biological aging.

🧠 Key Biomarkers That Reflect Inflammatory Balance

Modern dried blood spot (DBS) testing makes it possible to monitor inflammation-linked pathways from the comfort of home. Here are four powerful biomarkers that reveal how your body manages inflammation and oxidative stress:

1. Omega-3 Index – The Inflammation Buffer

Omega-3 fatty acids, especially EPA and DHA, play a critical role in resolving inflammation. They give rise to specialised molecules known as resolvins and protectins, which actively turn off inflammatory processes.

A low Omega-3 Index correlates with higher C-reactive protein (CRP), increased triglycerides, and greater cardiovascular risk.
👉 Test your Omega-3 Index to assess your anti-inflammatory status.

2. Vitamin D – The Immune Regulator

Vitamin D modulates both innate and adaptive immunity. Deficiency can amplify inflammatory cytokines while weakening immune defences.

Low Vitamin D status is linked with autoimmune disease, chronic fatigue, and higher susceptibility to viral infections.
👉 Check your Vitamin D levels to see if your immune balance is optimal.

3. Homocysteine – The Vascular Stress Marker

Homocysteine is an amino-acid metabolite that rises when the body lacks key B-vitamins (B6, B12, folate). High levels cause oxidative stress in blood vessels and tissues, damaging endothelial cells and promoting inflammation.

Testing your Homocysteine levels is one of the most sensitive ways to detect hidden cardiovascular risk before symptoms arise.

4. Glutathione – The Master Antioxidant

Glutathione neutralises free radicals and detoxifies reactive oxygen species. When oxidative stress is high or detox capacity is low, Glutathione stores become depleted — allowing inflammation to spiral.

Monitoring your Glutathione Index reveals whether your antioxidant defence is keeping up with cellular demand.

⚖️ How Inflammation Disrupts Longevity Pathways

Chronic inflammation depletes NAD⁺, impairs mitochondrial function, and accelerates telomere shortening — all key hallmarks of aging.

This process:

• Increases fatigue by diverting NAD⁺ toward DNA repair instead of energy metabolism

• Elevates oxidative damage, leading to lipid peroxidation and membrane dysfunction

• Promotes insulin resistance and weight gain

• Weakens cognitive and immune resilience

By identifying inflammation early, you can take steps to restore balance before these pathways lead to chronic disease.

🥦 Nutrition and Lifestyle Strategies to Reduce Inflammation

1. Increase Omega-3 intake: Focus on cold-water fish or quality algae-based DHA/EPA supplements.

2. Balance Omega-6 intake: Limit processed seed oils high in linoleic acid.

3. Boost antioxidants: Include colourful fruits, vegetables, polyphenols, and support Glutathione production with N-acetyl cysteine (NAC) or alpha-lipoic acid.

4. Support methylation: B-vitamins (B6, B12, folate) help regulate Homocysteine levels.

5. Get adequate sunlight or Vitamin D supplementation.

6. Prioritise recovery: Sleep, mindfulness, and resistance training all lower inflammatory load.

🔍 Tracking Your Progress

Testing is not just about data — it’s about actionable insight.
Repeat measurement every 3–6 months can show how dietary changes, supplements, or lifestyle improvements are impacting your inflammatory status.

By linking results across these four biomarkers, you get a personalised inflammation scorecard — a measurable path toward longevity.

💡 The Takeaway

Inflammation may be invisible, but its effects are not. Monitoring the body’s anti-inflammatory and antioxidant systems through Omega-3, Vitamin D, Homocysteine, and Glutathione testing provides early insight into your long-term health trajectory.

Reducing inflammation is not about quick fixes — it’s about restoring cellular balance, metabolic efficiency, and resilience that support graceful aging from within.

FAQs

1. Can I reduce inflammation naturally?
Yes — through diet, Omega-3 supplementation, antioxidants, regular exercise, and maintaining healthy Vitamin D levels.

2. How often should I test these biomarkers?
Every 3–6 months or after significant dietary or supplement changes.

3. What’s the best marker to start with?
The Omega-3 Index or Homocysteine Test are great starting points for assessing hidden inflammation.