How Much Do Genetics Influence Longevity?

Massive progress has been made in increasing human lifespan. Today, it’s common for people to live into their seventies, eighties, and beyond, with a growing number reaching 100. But this raises an important question: how much of longevity is determined by genetics versus lifestyle and environment?

Research shows that while longevity does run in families, your DNA plays a smaller role than many assume. The majority of your life expectancy and the quality of those years depend on daily choices within your control.

Longevity Throughout History

For most of human history, life was short. Hunter-gatherer ancestors had an average lifespan of just 25 years. Even in the 1700s, life expectancy in England was only 37 years.

Things changed with better sanitation in the mid-1800s, which reduced infectious disease deaths by 95%. The introduction of antibiotics in the 1900s pushed life expectancy even higher. Today, according to the CDC, U.S. life expectancy is about 80 years for women and 77 years for men.

What Role Do Genetics Play?

Earlier studies estimated that 15–33% of lifespan is inherited, based on family records, twin studies, and genealogical data. But newer research suggests that the genetic contribution may be far smaller.

A 2012 study on centenarians in Quebec found that spouses within the same community had lifespans similar to blood relatives, highlighting the influence of shared lifestyle and environment. More advanced modeling now estimates that genes account for less than 10% of life expectancy.

That means about 90% of longevity is determined by diet, exercise, lifestyle, and environmental exposures.

How to Maximize Your Life Expectancy

If most of your lifespan is within your control, what should you focus on? Research highlights several powerful strategies:

Keep a Social Life

Having strong social support can reduce your risk of death by 30%, lowering your chances of heart disease, stroke, diabetes, and Alzheimer’s. 

On the other hand, weak social connections can cause faster bone loss and slower healing from fractures. Staying socially active is just as important for your health as eating well and exercising.

Build Muscle

Skeletal muscle helps with balance, stability, and preventing falls. Having less muscle can increase your risk of insulin resistance, diabetes, and a higher risk of death, up to 258% more. 

The good news is that even people over 85 can build muscle with resistance training. For those over 65, getting enough protein, about 0.6 grams per pound of body weight each day, is also important.

Eat a Plant-Forward Diet

Nutrition affects how long we live. Diets rich in whole grains, vegetables, fruits, nuts, and even coffee are linked to lower death rates, while eating too much red and processed meat increases risk. The Mediterranean Diet, in particular, is associated with longer life and reduced mortality.

Get Enough Vitamin K and D

Vitamins K and D work together to protect bones and support longevity. Studies show that combining MK4 (a form of vitamin K2) with vitamin D3 improves bone health and reduces fracture risk. A lack of both vitamins is linked to a 46% higher risk of death.

Optimize Omega-3 Fatty Acids

EPA and DHA, long-chain omega-3s, are important for brain, heart, and overall health. A study with 42,000 participants found that higher omega-3 levels were linked to a 16% lower risk of death. 

In the U.S., however, the average omega-3 level is just 4%, much lower than the optimal 8% target. Taking high-quality fish oil, like Best Catch Omegas, can help improve omega-3 levels.

Prioritize Sleep

Sleeping less than six hours per night significantly increases the risk of high blood pressure, depression, and early death. Poor sleep can reduce your quality of life just as much as chronic illnesses. 

To improve your sleep, explore our sleep support collection at Curated Wellness now!

Move Your Body

Sitting for long periods is one of the strongest predictors of early death. Sitting for more than eight hours a day increases the risk, while even light exercise, walking, or just 15 minutes of movement each day can lower it. Walking 7,000–7,500 steps per day is linked to a 50–70% reduction in the risk of death.

Your Longevity Is in Your Hands

While genetics does influence lifespan, the latest research shows that DNA explains less than 10% of how long you live. The rest depends on lifestyle choices, your diet, exercise habits, sleep, social connections, and nutrient intake.

The key to longevity isn’t just living longer; it’s staying healthy enough to enjoy those extra years. By focusing on strength, plant-based eating, social connection, and essential nutrients like omega-3s, vitamin K, and vitamin D, you can take control of your future.

For support in putting these strategies into practice, visit Curated Wellness to explore science-backed supplements and wellness solutions that help you live longer and live better.

Top Recommended Products for Supporting Longevity Beyond Genetics:

OmegaGenics EPA-DHA 1000 Fish Oil - Metagenics

OmegaGenics® Fish Oil EPA-DHA 1000 mg is a high-quality fish oil that provides 5-in-1 benefits. Each serving provides 710 mg of EPA and 290 mg of DHA from naturally sourced 100% wild-caught fish. Rigorously tested for 200 contaminants, including heavy metals, environmental toxins, & plasticizers from microplastics.

Longevity Elite - Quicksilver Scientific

A comprehensive blend of adaptogenic herbs and hormone precursors to support stress resilience, hormone production, and longevity.

EPA/DHA Essentials - Pure Encapsulations

EPA/DHA essentials is an ultra-pure, molecularly distilled fish oil concentrate that has been tested for environmental contaminants (heavy metals, PCBs, dioxins and furans), microbial contaminants, and oxidation and rancidity.