Visceral fat and longevity

Visceral fat is the fat that sits deep inside your belly, wrapped around organs such as the liver, intestines, and kidneys. A small amount of this fat is normal and even useful, because it cushions organs and acts as a backup source of energy [1-2]. The problem of visceral fat starts when there is too much of it.

Unlike the fat just under your skin, visceral fat is very active. It releases chemicals that can cause low-grade inflammation in the body and make it harder for your cells to respond to insulin [3].

Over time, this increases the risk of serious health problems like heart disease, type 2 diabetes, fatty liver disease (NAFLD), and even some cancers [4-8].

In this blog, we will look at what visceral fat is, why it matters for your health, how it can be measured, and practical ways to reduce it through lifestyle, diet, and supplements.

Visceral fat and aging

As people age, fat distribution in the body changes. Even if body weight stays about the same, more fat is stored around the organs. This happens partly because we lose muscle mass, move less, and experience hormonal changes. Research shows that women tend to build up visceral fat twice as much as men as they get older [9].

The impact of visceral fat on health is significant. Extra visceral fat puts stress on the liver and other organs, raises blood sugar, and fuels inflammation throughout the body. Because of this, it shortens the health-span and can cut life expectancy.

Types of body fat

The body stores fat in several areas, each with its own purpose. Subcutaneous fat sits just beneath the skin, making it the most visible type. It works as insulation, cushions the body, and functions as an energy reserve. In moderate amounts, it is generally harmless and can even aid metabolism by releasing hormones such as adiponectin [10].

Visceral fat is found deeper, surrounding the internal organs. Although it is often associated with disease, it does serve useful roles in normal amounts by protecting organs and acting as a quick energy source during fasting or stress [2]. Problems arise when too much builds up, since excess visceral fat increases inflammatory signals and free fatty acids, which can overload metabolism and raise risks for conditions such as cardiovascular disease.

A key difference exists between fat and muscle. Muscle tissue burns calories even while resting, supporting blood sugar balance and physical strength [11]. Fat tissue does not burn calories the same way, and because it is less dense, the same weight of fat occupies more space in the body than muscle.

In balance, both subcutaneous and visceral fat have important functions. Health problems arise mainly when the body stores excess fat in the wrong places, especially inside the abdomen.

Understanding visceral fat levels

Because visceral fat is hidden, it cannot be measured just by looking in the mirror. As a rule of thumb, visceral fat should make up about 10% of total body fat [1]. Higher levels increase metabolic risk.

Ways to estimate visceral fat:

• Waist size: Above 88 cm (35 in) for women or 102 cm (40 in) for men suggests too much visceral fat.
• Waist-to-hip ratio: A higher ratio indicates more belly fat compared to the hips.
• Smart scales: Give estimates, but not exact numbers.
• Medical scans (MRI, CT, DEXA): The most accurate, but mainly used in medical or research settings.

There is no universal “ideal number” in pounds or kilos. The goal is to keep waist and waist-to-hip ratio in healthy ranges and use measurements as a guide rather than an absolute truth.

Losing visceral fat

Visceral fat is not permanent, and the best way to reduce it is through healthy lifestyle choices:

Visceral fat often responds faster than subcutaneous fat so yes, it can be lost successfully. Many people see visceral fat loss improvements within 2–3 months of consistent effort [1].

Visceral fat and diet

Food plays a major role in how much visceral fat the body stores. Diets high in processed foods, added sugars, and unhealthy fats tend to promote fat accumulation around the organs, especially in the liver. On the other hand, a diet based on whole, nutrient-rich foods helps protect the liver, improve metabolism, and reduce inflammation.

Eating patterns such as the Mediterranean diet—which emphasizes vegetables, fruits, fish, legumes, olive oil, and nuts—and the DASH diet, focused on vegetables, whole grains, and low sodium intake, have both been shown to lower visceral fat, reduce cholesterol, and support heart and metabolic health [12-13].

Some individual foods can be especially helpful:

• Cruciferous vegetables like broccoli and Brussels sprouts support liver detoxification.
• Coffee is linked to a lower risk of fatty liver disease [14].

Keeping these foods as part of a balanced, long-term diet is one of the simplest ways to manage visceral fat and promote healthy aging.

Supplements that help reduce visceral fat

No supplement alone removes visceral fat, but some support metabolism and make lifestyle changes more effective:

• Quercetin – reduces inflammation and supports fat metabolism [15].
• Resveratrol – supports mitochondrial health and may reduce liver fat [16-17].
• Spermidine – promotes autophagy, the body’s “clean-up” process [18].

At Purovitalis, these are made in liposomal form for better absorption. Unlike “fat burners,” they work by supporting systemic processes: reducing inflammation, improving energy use, and supporting cell health.

Read more about liposomal technology here: Purovitalis liposomal technology.

Used alongside healthy eating and exercise, these supplements may help reduce long-term risks of visceral fat and support healthy aging.