Protect telomeres and decelerate aging with 4 common vitamins

http://www.naturalhealth365.com/telomeres-aging-2105.html

The following is adapted from the above web link.

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The following four common and inexpensive vitamins have all been shown to be beneficial to telomeres.

B-complex vitamins

B-complex vitamins – especially B-6, B-12 and folate – help the body dispose of homocysteine, which interferes with the activity of telomerase. They also support normal cell replication, and are essential for the manufacture of DNA.

Having high levels of homocysteine, along with low levels of B-complex vitamins, is associated with premature shortening of telomeres. It is clear that avoiding vitamin B deficiency is an important part of preserving telomere length.

Another great reason to maintain healthy levels of these three B-complex vitamins is that they are needed for production of SAMe – or S-adenosyl methionine, a compound that helps telomeres work properly.

Good sources of B-complex vitamins include grass-fed meats, wild-caught fish, pasture-raised eggs, organic whole grains, legumes and berries.
Vitamin D

Studies have shown that higher levels of vitamin D are associated with longer telomeres.

In a 2012 study published in International Journal of Obesity, overweight participants who took 2000 IU of vitamin D a day increased their telomere length by close to 20 percent – a significant lengthening.

In another study, women with the highest levels of vitamin D had telomeres five years “younger” than women with the lowest levels.

Researchers think that vitamin D preserves telomere length by promoting the activity of the telomere-repairing enzyme telomerase. You can up your dietary intake of vitamin D with fatty, cold-water fish such as salmon and grass-fed beef liver, organic egg yolks or raw milk.
Vitamin C

In studies of human blood vessel cells, vitamin C had a dramatic effect on telomere shortening, reducing it up to 62 percent over untreated cells. A powerful antioxidant, vitamin C also reduces free radical damage to our cells.

In a recent study of a cellular model of Werner Syndrome, a premature aging disorder, vitamin C was the most effective of numerous compounds in lengthening telomeres, decreasing the production of inflammatory cytokines and improving the cellular nuclei.

You can increase your intake of dietary vitamin C with supplementation and a diet rich in citrus fruits like, oranges and grapefruits; kiwi fruit, red bell peppers, strawberries plus lots of dark leafy greens like kale.
Vitamin E

Vitamin E, which exists in eight different forms of assorted tocopherols and tocotrienols, has been shown to literally “repair” telomeres by correcting malfunctions. Like vitamin C, vitamin E can reduce the chemical stressors that shorten telomeres.

In an intriguing study of aging human cells, researchers found that treating them with a tocotrienol-rich formula reversed age-related changes, making the treated cells resemble “younger “cells – right down to the longer telomeres, reduced DNA damage, and ability to replicate.

The alpha-tocopherol form of vitamin E was found to dramatically slow age-related telomere shortening – with the lengthening effect persisting even as the cells reached middle age.

Good sources of vitamin E include organic almonds, spinach, wheat germ, butternut squash and sunflower seeds.