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BPIFB4 and Longevity: What Your Genotype Means for Healthy Aging

Longevity is more than a number. It is about living a longer life with strength, resilience, and minimal chronic disease. Both genes and lifestyle shape how we age. One gene linked to healthy aging is BPIFB4. This gene helps regulate immune activity and reduce chronic inflammation, factors that influence cardiovascular health, frailty risk, and overall vitality.

How BPIFB4 Affects Aging

BPIFB4 influences immune cell behavior and inflammation. Higher levels of BPIFB4 favor anti-inflammatory M2 macrophage activity, which helps limit persistent low-grade inflammation that contributes to conditions such as atherosclerosis, high blood pressure, and physical decline. Variants of the BPIFB4 gene can change how much of this protective protein your body makes, altering your natural resilience to age-related inflammation and cardiovascular stress.

Practical Lifestyle Steps to Support Longevity (Regardless of Genotype)

  • Diet: Eat a mostly whole-foods diet rich in fruits, vegetables, legumes, whole grains, lean proteins, and healthy fats (olive oil, nuts, fatty fish). Focus on fiber, phytonutrients, and a variety of colors on your plate to support cardiovascular and immune health.
  • Omega-3 fats: Include oily fish (salmon, sardines) at least twice weekly or use a high-quality fish oil supplement if dietary intake is low to help limit inflammation and support vascular health.
  • Vitamin D: Maintain adequate vitamin D through safe sun exposure, diet, or supplementation based on blood levels to support immune function and bone health.
  • Antioxidants: Foods high in antioxidants (berries, leafy greens, green tea) help protect cells from oxidative stress that contributes to aging.
  • Exercise: Combine aerobic activity (150 minutes per week moderate or 75 minutes vigorous) with resistance training 2 or more times per week to preserve cardiovascular fitness, muscle mass, and functional independence.
  • Sleep: Prioritize 7 to 9 hours of quality sleep per night to support immune regulation, hormonal balance, and recovery.
  • Stress management: Regular practices such as mindfulness, meditation, deep breathing, social connection, or gentle movement can lower inflammatory signaling and protect long-term health.
  • Avoid tobacco and limit alcohol: Smoking accelerates vascular aging and inflammation. Limit alcohol to moderate levels or avoid it if recommended by your clinician.
  • Healthy weight: Maintain a body composition that supports metabolic and cardiovascular health through balanced eating and regular activity.

Supplements and Testing to Consider

  • Omega-3 supplementation: Consider 500–1,000 mg combined EPA and DHA daily if dietary fish intake is low. Adjust per clinician advice.
  • Vitamin D: Test 25(OH)D levels and supplement as needed to achieve optimal range per your healthcare provider.
  • Antioxidant-rich foods: Prefer food sources; discuss any concentrated antioxidant supplements with your clinician if you have specific conditions or take medications.
  • Routine cardiovascular screening: Monitor blood pressure, lipid panel, fasting glucose or A1c, and kidney function as recommended for age and risk factors.
  • Functional strength testing: Periodic assessments of gait speed, grip strength, and balance can help detect early frailty risk and guide targeted exercise interventions.

Genetic Interpretation: BPIFB4 Variant rs2070325

2 effect alleles (GG) — Enhanced BPIFB4 activity

Your genotype: GG. You carry two copies of the G allele associated with increased BPIFB4 levels. This pattern is linked to stronger anti-inflammatory signaling through promotion of M2 macrophage activity. Expected functional effects include better regulation of chronic inflammation, support for healthy blood vessel function, and a tendency toward lower blood pressure. Research also associates this variant with reduced risk of frailty in later life, helping maintain stamina and strength as you age.

What you can do: Maintain anti-inflammatory lifestyle habits to complement your genetic advantage. Emphasize a Mediterranean-style dietary pattern, regular aerobic and resistance exercise, adequate sleep, and stress reduction. Continue routine cardiovascular and metabolic screening and consider omega-3 and vitamin D if levels or diet warrant supplementation.

1 effect allele (AG) — Likely increased BPIFB4 activity

Your genotype: AG. You carry one copy of the G allele associated with likely increased BPIFB4 levels. This typically supports anti-inflammatory M2 macrophage activity and may lower chronic inflammation that contributes to cardiovascular disease and frailty. The AG pattern is associated with a favorable influence on blood pressure and resilience with aging.

What you can do: Reinforce this genetic benefit with consistent healthy habits: a plant-forward diet with healthy fats, routine exercise that includes strength work, good sleep hygiene, and stress management. Monitor blood pressure and metabolic markers regularly. Consider dietary omega-3s and check vitamin D status with your clinician to address potential deficiencies.

0 effect alleles (AA) — Typical BPIFB4 function

Your genotype: AA. You do not carry the G allele linked to higher BPIFB4 expression. This reflects the common pattern in the general population and indicates typical BPIFB4-related inflammation control and frailty risk. You may not receive the same natural anti-inflammatory and vascular protection associated with the G allele.

What you can do: Because your profile reflects typical BPIFB4 activity, lifestyle and preventative care play a central role in promoting longevity. Adopt a heart-healthy, anti-inflammatory diet, prioritize regular exercise including resistance training to preserve muscle, manage stress, get quality sleep, and avoid smoking. Work with your healthcare provider to monitor blood pressure, lipids, glucose, and functional strength over time. Consider omega-3 and vitamin D supplementation when appropriate based on testing and clinical guidance.

Putting It Together

Your BPIFB4 genotype offers one window into how your body manages inflammation and vascular health as you age. Whether you carry two, one, or no copies of the G allele, the most powerful tools to support healthy aging remain the same: balanced nutrition, regular physical activity including strength work, sleep, stress management, and routine preventive health screenings. Lifestyle choices can amplify genetic strengths or help offset genetic vulnerabilities.

PlexusDx does not provide medical advice. This information is educational and based on genetic predispositions only. Always consult your healthcare provider before making changes to medications, starting new supplements, or making major changes to your diet or exercise routine. Your clinician can integrate genetic results with your medical history, current health status, medications, and laboratory tests to create a personalized plan that is safe and effective.