HSA | FSA CARDS ARE NOW ACCEPTED

Klotho and Healthy Aging: What Your KL Gene Can Tell You

Klotho is a protein sometimes called the "thread of life" because it plays a central role in processes that affect aging, brain health, and metabolic balance. The KL gene makes the Klotho protein, which is found on cell surfaces and circulating in the bloodstream. Klotho helps regulate mineral balance, insulin signaling, and antioxidant defenses. Variations in KL can affect how much Klotho your body produces, and those differences can influence brain health and aspects of aging.

Why Klotho Matters

Higher Klotho levels are associated with longer lifespan, better cognitive performance, and stronger resilience to age-related decline. Specifically, Klotho supports:

  • Mineral homeostasis including calcium, phosphorus, and magnesium balance
  • Healthy insulin and glucose signaling
  • Antioxidant defenses that protect cells from oxidative stress
  • Brain structure and function tied to memory, processing speed, and executive skills

Even if your genotype does not increase Klotho levels, lifestyle choices can support Klotho-related pathways and promote healthy aging. Below is an easy to follow set of diet, supplement, lifestyle, and testing recommendations to help support Klotho function and brain health.

Diet and Nutrition

  • Eat a mineral-rich, balanced diet with sources of calcium, phosphorus, and magnesium. Good choices include leafy greens, dairy or fortified alternatives, nuts, seeds, legumes, and whole grains.
  • Prioritize antioxidant-rich foods such as berries, dark leafy greens, colorful vegetables, and green tea to reduce oxidative stress.
  • Maintain stable blood sugar by focusing on whole foods, fiber, lean protein, and healthy fats. Minimize refined sugars and highly processed carbohydrates.
  • Include sources of healthy fats for brain health, including fatty fish, walnuts, flaxseed, and olive oil.
  • Stay hydrated and consider limiting excessive phosphorus from sodas and highly processed foods to maintain mineral balance.

Supplements to Consider

Supplements can support nutritional gaps, but they are not a substitute for a healthy dietary pattern. Talk with your healthcare provider before starting any new supplement.

  • Magnesium: supports mineral balance and sleep. Consider dietary intake first; supplement if levels are low or intake is inadequate.
  • Vitamin D: supports calcium metabolism and brain health. Check blood levels before supplementing.
  • Omega-3 fatty acids: support brain structure and cognitive function.
  • Antioxidant support: if dietary antioxidants are low, consider a multivitamin or specific antioxidants as advised by your provider.

Lifestyle Habits That Support Klotho Pathways

  • Regular exercise: both aerobic and resistance training help support metabolic health, brain blood flow, and antioxidant defenses.
  • Sleep: prioritize 7 to 9 hours of quality sleep to support metabolic and cognitive function.
  • Stress management: chronic stress can impair metabolic and brain health. Use mindfulness, breathing practices, social connection, or other stress reduction techniques.
  • Maintain healthy weight and metabolic markers: keeping glucose and lipid levels in healthy ranges supports insulin signaling and overall resilience.

Blood Tests and Monitoring

Working with your healthcare provider, consider checking:

  • Fasting glucose and HbA1c to assess blood sugar control
  • Serum magnesium and vitamin D levels if deficiency is suspected
  • Basic metabolic panel including calcium and phosphate for mineral balance
  • Lipid panel and blood pressure monitoring for cardiovascular and metabolic health

Genetic Interpretation for rs562020

The KL gene variant rs562020 can occur in three genotypes: AA, AG, or GG. Each genotype is associated with different typical Klotho levels and related cognitive findings. The following accordion organizes these interpretations so you can expand the genotype that matches your result.

2 effect alleles (AA)

If your genotype is AA you carry two copies of the effect allele. This variant is associated with higher Klotho protein levels produced by the KL gene. People with this genotype often show advantages in brain health as they age. Typical findings include increased brain volume in regions important for thinking and decision-making and better executive function. Specifically, higher Klotho is linked to improved working memory, faster processing speed, and cognitive performance that remains more stable over time compared to those without this variant.

Recommendations if you have AA:

  • Continue lifestyle practices that support Klotho and brain health such as balanced nutrition, regular exercise, stress management, and sleep.
  • Monitor metabolic health and nutrient status to maintain the environment that supports Klotho function.
  • Engage in cognitive stimulation and social activities to preserve cognitive reserve.
1 effect allele (AG)

If your genotype is AG you carry one copy of the effect allele. This is associated with higher Klotho production compared to two copies of the non-effect allele. Research suggests that people with AG tend to have better cognitive aging outcomes including enhanced executive function, improved working memory, and faster processing speed. Older adults with this genotype often show greater brain volume in areas important for thinking and decision-making, and cognitive scores that stay stronger relative to peers as they age.

Recommendations if you have AG:

  • Adopt the same supportive habits listed above to maintain and optimize Klotho-related benefits.
  • Focus on consistent exercise and nutrient-dense eating to preserve metabolic health and brain structure.
  • Consider periodic assessment of vitamin D and magnesium, especially with aging or changes in health.
0 effect alleles (GG)

If your genotype is GG you carry two copies of the non-effect allele. This is the most common genotype and is associated with typical, or baseline, Klotho protein levels. While this genotype does not confer the higher Klotho levels associated with AA or AG, you can still support Klotho function and healthy aging through lifestyle and nutrition.

Recommendations if you have GG:

  • Follow a mineral-rich, antioxidant-forward diet and maintain healthy blood sugar to support Klotho pathways.
  • Get regular physical activity, prioritize sleep, and use stress reduction techniques.
  • Work with your provider to monitor metabolic and nutrient biomarkers so you can address gaps that may affect brain and aging outcomes.

Putting It Together

Your rs562020 genotype provides one piece of information about how your body may regulate Klotho protein. Higher Klotho is linked to preserved brain structure and cognitive advantages with aging, but genes are not destiny. Diet, exercise, sleep, stress management, and targeted nutrient support can all influence the same biological systems Klotho affects. Whether your genotype is AA, AG, or GG, focusing on metabolic health, mineral balance, antioxidants, and cognitive engagement offers practical ways to support healthy aging.

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always consult your healthcare provider before making changes to your diet, exercise, supplement routine, or medical care. Your provider can help interpret these findings in the context of your overall health, family history, and clinical needs.