Optimal Health Reference Values
Based on expert recommendations for longevity and optimal health
Note: These are optimal ranges based on longevity research from Dr. Ulrich Strunz, Dr. med. Helena Orfanos-Boeckel, and Dr. Peter Osterhaus. They often differ from standard lab ranges.
Essential Nutrients
| Nutrient | Optimal Range | Key Benefits |
|---|---|---|
| Vitamin D (25-OH) | 50-70 ng/ml | Immune function, bone health, gene expression |
| Vitamin B12 (Holo-TC) | >100 pmol/l | Nerve function, DNA synthesis, energy |
| Folate (RBC) | >16 ng/ml | DNA synthesis, methylation, cell division |
| Zinc | 6-7 mg/l | Immune function, enzyme reactions |
| Magnesium (RBC) | 0.85-1.0 mmol/l | Muscle function, energy production, relaxation |
| Selenium | 140-160 µg/l | Antioxidant, thyroid function |
| Omega-3 Index | >8% | Heart health, brain function, inflammation |
Hormones
| Hormone | Women | Men | Key Role |
|---|---|---|---|
| TSH | 0.5-2.5 mIU/l | 0.5-2.5 mIU/l | Thyroid function |
| Free T3 | 3.0-4.2 pg/ml | 3.0-4.2 pg/ml | Active thyroid hormone |
| DHEA-S | Upper third for age | Upper third for age | Youth hormone, energy |
| Testosterone (free) | 2-4 pg/ml | Upper third for age | Muscle, bone, libido |
| Estradiol (E2) | 30-100 pg/ml* | 20-30 pg/ml | Bone, heart, brain health |
| Cortisol (AM) | 16-18 µg/dl | 16-18 µg/dl | Stress response |
Metabolic Markers
| Marker | Optimal Range | Significance |
|---|---|---|
| HbA1c | <5.0% | Long-term blood sugar control |
| Fasting Glucose | 75-85 mg/dl | Blood sugar regulation |
| Fasting Insulin | <5 µIU/ml | Insulin sensitivity |
| Triglycerides | <100 mg/dl | Heart health |
| HDL Cholesterol | >60 mg/dl | Heart protection |
Inflammation & Aging
| Marker | Optimal Range | Significance |
|---|---|---|
| hs-CRP | <1.0 mg/l | Inflammation marker |
| Homocysteine | <7 µmol/l | Methylation, heart health |
| Ferritin | 70-200 ng/ml (W) 100-300 ng/ml (M) |
Iron stores (W=Women, M=Men) |
| Vitamin C | 10-20 mg/l | Antioxidant, immune support |
| Vitamin E | 16-25 mg/l | Cell protection |
Disclaimer: These values are for informational purposes only and should not replace professional medical advice. Always consult with a qualified healthcare provider for interpretation of your lab results and before making any changes to your health regimen.
General Health Markers
| Parameter | Unit | Women (Reference/Target) | Men (Reference/Target) | Notes |
|---|---|---|---|---|
| Ferritin | ng/ml | premenopausal: 15–150 postmenopausal: 15–300 optimal: 70–200 |
30–400 optimal: 100–300 |
Iron storage protein; reflects total body iron stores |
| TSH | mIU/l | 0.5–2.5 (optimal) | Thyroid-stimulating hormone; optimal range for thyroid function | |
| Vitamin D (25-OH) | ng/ml | 50–70 (optimal) | Essential for bone health, immune function, and gene expression | |
| Vitamin B12 (Holo-TC) | pmol/l | >100 | Active B12 form; critical for nerve function and blood cell formation | |
| Zinc | mg/l | 6–7 | Essential for immune function and enzymatic reactions | |
Hematology
| Parameter | Unit | Women | Men | Notes |
|---|---|---|---|---|
| Hemoglobin | g/dL | 12.0-15.5 | 13.5-17.5 | Oxygen carrier in red blood cells |
| Hematocrit | % | 36-46 | 41-53 | Percentage of blood volume occupied by RBCs |
| WBC | 10³/µL | 4.0-11.0 | White blood cells; important for immune function | |
Hormones
| Parameter | Unit | Women | Men | Notes |
|---|---|---|---|---|
| DHEA-S | µg/dl | 35.4–256 | 44.3–331 | Age-dependent, measure in morning |
| Testosterone (total) | ng/ml | 0.5–2.0 | 3.0–9.0 | Primary male sex hormone, important for both sexes |
| Estradiol (E2) | pg/ml | Follicular: 12–170 Ovulation: 100–500 Luteal: 40–200 Postmenopause: up to 40 |
up to 40 | Primary female sex hormone, important for both sexes |
Disclaimer: These reference ranges are based on general guidelines and may vary between laboratories. Always consult with a healthcare provider for interpretation of your specific lab results in the context of your overall health.