Telomeres are an indicator of lifespan. The shorter the telomeres, the shorter the life. Learn how to keep telemores long with diet and lifestyle.
Telomeres, DNA-containing structures are the ends of chromosomes, are an indicator of biological age. Longer telomeres tend to mean longer life. Learn how to support telomere length with lifestyle and supplements.
WHAT ARE TELOMERES?
Telomeres sit at the end of our chromosomes to protect our genetic information so cells can replicate properly. As DNA end caps, telomeres prevent DNA strands from binding and causing genetic mutations.
WHY DO TELOMERES SHORTEN?
When cells divide, the telomere erodes. At a certain point, they shorten so much that they are no longer able to protect the chromosome and the cell containing the chromosome dies. Cell death is a marker of aging.
WHY IS IT IMPORTANT TO LENGTHEN TELOMERES?
People with short telomeres are more likely to waste away. Shorter telomeres are associated with decreased lifespan.
Our cells contain an enzyme called telomerase that offsets this shortening by adding back lost DNA, thereby lengthening the telomeres. The problem is that telomerase also fuels cancer cells, so too much activity can backfire, so telomere lengthening is more complicated than just taking telomerase.
WHAT SHORTENS TELOMERES
Lifestyle factors that cause oxidative damage, like rust at the cellular level, shorten telomeres.
- Smoking
- Obesity
- Pollution
- Stress
- Diet high in red meats, sugars, and processed foods
Researchers estimate the damage to telomeres from these habits equates to 7–10 years off a lifespan.
What is oxidative damage?
Unstable substances — called reactive oxygen species, free radicals, oxidants, and pro-oxidants — can inflict damage starting with the structures inside the cells. Oxidation is the same process that causes rust on metal. In the body, unchecked oxidation can cause similar damage and tissue can waste away.
Telomeres are particularly vulnerable to oxidation1. The body has a natural antioxidant system to prevent these substances from forming, neutralize them before they cause problems, or correct the damage — led by master antioxidant glutathione. However, the excessive oxidation caused by smoking, obesity, pollution, stress, and a processed food-heavy diet overwhelm the internal systems. Telomeres are shortened, leading to a cascade of potentially tissue-wide distress.
HOW TO SUPPORT TELOMERE LENGTH
As oxidative stress eats away at telomeres and damages DNA, habits and nutrients that combat are associated with longer telomeres.
An active lifestyle with exercise2, plenty of time spent outside, and a high intake of fresh fruits and vegetables is associated with longer telomeres and younger biological age.
| Nutrient | How It Supports Telomeres | Example Food Sources3 |
|---|---|---|
| Fiber4 | Overall longevity |
|
| Vitamin C | Antioxidant |
|
| Vitamin D | Increased telomerase activity |
|
| Folate | Plays a role in DNA synthesis and repair |
|
| Omega-35 | Antioxidant |
|
| Carotenoids | Antioxidant |
|
SUPPLEMENTS TO SUPPORT TELOMERE LENGTH
Because the unstable substances that cause oxidative stress are so hard to avoid (think smoke enveloping a city from forest forest fires thousands of miles away), antioxidant supplements can provide an excellent way to hedge against the oxidative damage that shortens telomeres and lifespans.
Liposome encapsulation provides a reliable way to absorb these antioxidants in the cells where they fight oxidative damage. The cult classic supplement Lypo-Spheric® Vitamin C is scientifically shown to deliver long-lasting antioxidant power to the blood and cells6.
WHAT WE LEARNED
Telomeres are an indicator of how well we are aging, with longer telomeres associated with longer life. People who eat fruits and vegetables loaded with fiber and antioxidants, exercise, and avoid habits that induce oxidative stress consistently have longer telomeres.
References
1 Barnes, R. P., Fouquerel, E., & Opresko, P. L. (2019). The impact of oxidative DNA damage and stress on telomere homeostasis.Mechanisms of ageing and development, 177, 37–45. https://doi.org/10.1016/j.mad.2018.03.013
2 Tucker LA. Physical activity and telomere length in U.S. men and women: An NHANES investigation. Prev Med. 2017 Jul;100:145-151. doi: 10.1016/j.ypmed.2017.04.027. Epub 2017 Apr 24. PMID: 28450121.
3 Galiè, S., Canudas, S., Muralidharan, J., García-Gavilán, J., Bulló, M., & Salas-Salvadó, J. (2020). Impact of Nutrition on Telomere Health: Systematic Review of Observational Cohort Studies and Randomized Clinical Trials. Advances in nutrition (Bethesda, Md.), 11(3), 576–601. https://doi.org/10.1093/advances/nmz107
4 Tucker L. A. (2018). Dietary Fiber and Telomere Length in 5674 U.S. Adults: An NHANES Study of Biological Aging. Nutrients,10(4), 400. https://doi.org/10.3390/nu10040400
5 Kiecolt-Glaser, J. K., Epel, E. S., Belury, M. A., Andridge, R., Lin, J., Glaser, R., Malarkey, W. B., Hwang, B. S., & Blackburn, E. (2013). Omega-3 fatty acids, oxidative stress, and leukocyte telomere length: A randomized controlled trial. Brain, behavior, and immunity,28, 16–24. https://doi.org/10.1016/j.bbi.2012.09.004
6††McGarry, S.V.; Cruickshank, D.; Iloba, I.; Jensen, G.S. Enhanced Bioavailability and Immune Benefits of Liposome-Encapsulated Vitamin C: A Combination of the Effects of Ascorbic Acid and Phospholipid Membranes.Nutraceuticals 2024, 4, 626-642. https://doi.org/10.3390/nutraceuticals4040034
