Nutrients that Prevent Telomere Shortening
Telomeres are stretches of DNA at the end of chromosomes that protect the end from deterioration. They shorten each time a cell divides, and when they get too short, cells can no longer divide and die off or become cancerous. Telomere length is a good biological marker of aging, and shorter telomeres usually indicate greater age and a higher likelihood of age-related pathologies. As telomeres provide protection for the genetic material inside DNA, shorter telomeres provide less protection. The shorter the telomere, the more likely a subject is to suffer from disease or age-related illnesses.
Telomerase is an enzyme that helps to lengthen telomeres. It is present in most cells, but its production declines with age.
Telomerase supplements are designed to increase telomerase activity and lengthen telomeres. Proponents of telomerase supplements believe they can help prevent age-related diseases and promote overall health.
Astragalus root extract, Korean ginseng extract (ginsenosides), and milk thistle seed extract (silymarin) work together to activate telomerase and potentially lengthen your telomeres.
B Vitamins: Studies show plenty of triggers that accelerate telomere shortening, including oxidative stresses, inflammation, and obesity. Shortened telomeres are found in people with age-related disorders such as cardiovascular disease, diabetes, neurodegeneration, and osteoporosis. In the past few years, scientists have accumulated an impressive array of evidence showing that one way of supporting healthy, long telomeres is to get an adequate intake of B vitamins. Homocysteine is a molecule associated with increased cardiovascular disease risk and poor blood vessel function. B vitamins are necessary for normal disposal of homocysteine, which accumulates under conditions of B vitamin deficiency. Both elevated homocysteine levels and diminished B vitamin levels are closely associated with premature shortening of telomeres, leading to accelerated cellular aging.
Vitamin D Promotes Telomerase Activity: Long thought to be limited to promoting calcium absorption in the intestines, vitamin D has become known as one of the most versatile of nutrients. Recently, a molecular link was found between vitamin D and DNA repair an action required for maintenance of telomere length. Higher plasma vitamin D levels have been associated with longer telomeres. These findings have triggered other studies of vitamin D and its role in telomere function.
Vitamins C and E Preserve Telomere Length: Studies of vitamin C demonstrate that telomere shortening can be reduced by up to 62% on untreated controls in cultures of human blood vessel cells.20 The result was a significant extension of cellular lifespan, and reduction in physical changes associated with cell aging. This in turn was associated with sharp reductions in cellular free radicals. Near-identical results have now been shown in cultures of human heart-muscle cells, demonstrating that vitamin C can work to slow cardiovascular aging by preserving telomere length. Vitamin E comes in a total of 8 different forms, four each in the tocopherol and tocotrienol categories. Alpha-tocopherol, one of the most-studied forms of vitamin E, dramatically slows age-related telomere shortening, even in the presence of powerful oxidant molecules such as hydrogen peroxide. Gamma-tocotrienol may reverse telomere shortening and attendant cellular aging.
Fish Oil Favourably Influences Telomere Length: A study measured telomere length in humans given fish oil supplements. The results showed that reducing plasma levels of omega-6 fats coupled with increased omega-3s (from fish oil) resulted in an increase in telomere lengths. The scientists attributed this telomere length increase to reductions in inflammatory cytokines and oxidative stress brought on by higher levels of omega-3s in relationship to pro-inflammatory omega-6s.
Carotenoids Associated with Longer Telomeres: Carotenoids are yellow pigment molecules closely related to Vitamin A. Studies show that older people with higher plasma levels of the carotenoids lutein and zeaxanthin have significantly longer telomeres than those with lower levels. In people 20 years and older, a doubling of blood levels of alpha-carotene, beta-carotene, and beta-cryptoxanthin was associated with 2% longer telomeres. Those with the highest carotenoid levels had telomeres 5% to 8% longer than those in the lowest category.
Fibre: Researchers found a positive association between fiber intake and telomere length. Fiber is easy to get in diet by eating fruits, vegetables, legumes, nuts, seeds, popcorn, and dark chocolate.
Alpha Lipoic Acid: It is one of the most powerful antioxidants. Known as the “Universal Antioxidant,” Alpha Lipoic Acid is both water- and fat-soluble, so it can neutralize free radicals in basically every tissue in the body. Researchers at Emory University found Alpha Lipoic Acid stimulates telomerase activity in mice, leading to health improvements in the subjects. Another research team found that Alpha Lipoic Acid reversed DNA damage.
Glutathione has also demonstrated an ability to regulate telomerase activity in fibroblasts — the cells that produce collagen. This is important because as we mentioned before, telomerase can both lengthen telomeres (good) and fuel cancer cells (bad). Glutathione is known as the “Master Antioxidant” because it can recharge other antioxidants, like Vitamin C. Our cells manufacture glutathione, however the quantity declines as we age, leaving us without the amount of glutathione that we need to regulate the telomerase that can slow aging.
Ashwagandha (Withania Somnifera): has showed promise towards maintaining telomere structure, which could help you looking and feeling younger. In an in-vitro cell culture model, ashwagandha root extract was shown to enhance telomerase activity by 45%.
Resveratrol: Studies have shown that resveratrol significantly increases the telomerase activity by increasing the expression of the catalytic subunit of human telomerase reverse transcriptase (hTRET) in a dose-dependent manner.
L-citrulline and L-arginine supplementation has been shown to have several beneficial effects on the cardiovascular system. Nitric oxide (NO) protects against the progression of atherosclerosis and is synthesized by nitric oxide synthase (NOS), which converts L-arginine into L-citrulline. L-citrulline and L-arginine supplementation has also shown to slow down the process of shortening of telomeres.
Probiotics: Administration of probiotics such as Lactobacillus plantarum, Lactobacillus fermentum, and Lactobacillus reuteri has shown to significantly reduce the shortening of telomeres.
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