VO2max has become a highly regarded biomarker in the fitness, health, and wellness industries due to its precise indication of biological age. Traditionally, VO2max was primarily associated with elite athletes who used it to monitor their performance and tailor their training. However, its value in assessing longevity and tracking anti-aging progress has recently been widely recognized. This article briefly explores the science behind VO2 max as a critical biomarker for longevity and dives into the nutrients that can increase it. Similar to how certain equations in physics can explain significant aspects of reality, such as the General Theory of Relativity, the VO2max formula effectively captures and explains the mechanics of longevity in human physiology.
What is VO2max?
VO2 max, or maximal oxygen uptake, represents the maximum amount of oxygen the body can utilize during intense exercise. It is expressed in milliliters of oxygen consumed per kilogram of body weight per minute. The formula for calculating VO2max is as follows:
- The numerator represents the volume of oxygen absorbed by the heart, lungs, and cells, measured in milliliters per minute.
- The denominator represents the individual’s weight in kilograms.
How is VO2max measured?
VO2 max is determined by measuring the total amount of oxygen consumed while exercising at maximal or near-maximal effort. During physical activity, muscles require more energy, which is obtained by breaking down fats and carbohydrates. This process, known as oxidation, needs oxygen. As exercise intensity increases, so does the oxygen demand, causing the heart, lungs, and circulatory system to work harder to deliver it. When exercising at peak intensity, the body reaches its highest oxygen consumption rate, VO2max. This measurement is typically performed using a stationary bicycle or treadmill.
The constituents of VO2max
Because of the fundamental nature of oxygen supply to our cells, a large part of our body specifically evolved to sustain this process. Our heart, lungs, and blood circulation’s main task is to facilitate oxygen delivery clearance of carbon dioxide, in other words, to maintain the ongoing operation of aerobic metabolism. All these systems comprise the Oxygen Chain and constitute the pillars of VO2max.
Foods that support VO2max
Given that a high VO2 max rests on the healthy operation of the heart, lungs, cells, and blood circulation, it stands to reason that foods and nutrients that are considered beneficial for these systems should also help increase one’s VO2 max. These food items can be categorized into three groups: those that support blood flow, those that improve tissue health by reducing oxidative damage, and those that increase oxygen delivery.
Foods that increase increase blood flow:
A key component for achieving a high VO2 max is having a strong, elastic, and wide circulatory system, also called healthy endothelial function. The endothelium is the thin layer of cells lining the blood vessels, and its proper function helps regulate blood flow, clotting, and immune function. A healthy network of arteries and veins ensures that the oxygen absorbed from the lungs and infused into the bloodstream can reach the working muscles.
Foods Rich in Nitric Oxide Boosters: Nitric oxide is essential for endothelial function because it helps endothelial cells relax and dilate while also inhibiting platelet aggregation and thus preventing blood clots from forming. These are foods known for their nitric oxide-boosting properties:
- Beets: High in nitrates, which are converted to nitric oxide, a molecule that helps relax and dilate blood vessels.
- Leafy Greens: Spinach, kale, arugula, and Swiss chard are also rich in nitrates.
Omega-3 Fatty Acid Sources: Omega-3 fatty acids can help improve blood lipid profiles by reducing triglycerides and increasing HDL (good) cholesterol levels while inhibiting platelet aggregation and thus preventing blood clots from forming. The best sources of omega-3 fatty acids are:
- Fatty Fish: Salmon, mackerel, sardines, and trout are high in omega-3 fatty acids, which reduce inflammation and improve endothelial function.
- Chia Seeds and Flaxseeds: Plant-based sources of omega-3 fatty acids.
Foods Rich in Polyphenols: Polyphenols help inhibit blood clot creation, support nitric oxide production, and act as anti-oxidants that mitigate the oxidative damage known to impair endothelial function and ultimately lead to atherosclerosis. The best sources for polyphenols are:
- Olive Oil: Contains polyphenols that have anti-inflammatory properties and support endothelial health.
- Green Tea: Rich in catechins, which are polyphenols that can improve endothelial function.
Foods that reduce oxidative damage:
Antioxidants help protect cells from oxidative stress and improve cellular function. Improved cellular function ultimately leads to better increased cellular oxygen absorption. These are the foods most known for their antioxidant properties:
- Berries (blueberries, blackberries, raspberries)
- Nuts and seeds (walnuts, almonds, flaxseeds)
- Dark chocolate (in moderation)
- Green leafy vegetables
Apart from improving cellular function, the reduction of oxidative stress can also reduce lung inflammation, which in turn can improve oxygen absorption by the alveoli, the tiny air sacs located in the lungs that are crucial for gas exchange. Some foods most known for their anti-inflammatory properties:
- Ginger: Known for its anti-inflammatory properties, ginger can help clear airways and improve oxygen flow to the lungs.
- Turmeric: Containing curcumin, turmeric can reduce inflammation and improve overall lung health.
- Green Tea: Contains antioxidants and polyphenols that can reduce inflammation and improve lung health.
Foods that increase oxygen delivery
Iron-rich foods: Iron is essential for producing hemoglobin, which carries oxygen in the blood. These include legumes like lentils and chickpeas, dark leafy greens like spinach and kale, and fortified cereals and grains.
B Vitamins: B vitamins, especially B6, B12, and folate, are important for red blood cell production and function, which is essential for oxygen delivery. B Vitamins can be found in the following food sources:
- B6: Bananas, chickpeas, fortified cereals
- B9(Folate): Leafy green vegetables (spinach, kale), legumes (beans, lentils), asparagus, brussels sprouts, fortified cereals and bread, citrus fruits (oranges, lemons)
- B12: Meat (beef, pork), poultry (chicken, turkey), fish (salmon, trout, tuna), shellfish (clams, oysters), dairy products (milk, cheese, yogurt), eggs, fortified cereals, and plant-based milks.
Copper-Rich Foods: Copper helps iron be absorbed and used to form hemoglobin. It can be found the following food sources:
- Shellfish (oysters, crab)
- Nuts and seeds (cashews, sunflower seeds)
- Whole grains (quinoa, barley)
- Beans
- Dark leafy greens
Vitamin A-Rich Foods: Vitamin A is necessary for developing red blood cells and is thus a key component of oxygen delivery. It can be found in the following food sources:
- Carrots
- Sweet potatoes
- Red bell peppers
- Dark leafy greens (kale, spinach)
- Cantaloupe
- Mangoes
Longevity