Telomere Health and Nutrition
Valencia Porter, MD, MPH
March 2014
Telomeres, the protective end-caps on our chromosomes, and telomerase, the enzyme which
helps to build up those end-caps, are important to prevent chromosomal damage and degradation
and have been proposed as a marker of “biological aging.” Studies have related shorter
telomeres to higher risk of some age-related chronic diseases and higher mortality in general, and
since their discovery there has been a flurry of research to understand their function and what
factors contribute to their activity.
Chronic inflammation and chronic physical and psychological stress have been among the
factors that may contribute to telomere shortening and may be part of the reason why those with
unhealthy lifestyles (smoking, obesity, physical inactivity) have relatively shortened telomeres.
Recent studies have shown improvements in telomerase activity with physical activity and
meditation. Currently there is limited data on the influence of herbs and nutrients on telomere
length and telomerase activity, however, several studies have indicated that mechanisms that can
modulate chronic inflammation and oxidative stress (antioxidant-rich foods, vital nutrients, and
traditional herbal medicines) affect telomere length. Below are some of the findings.
In an epidemiological study of healthy sisters of breast cancer patients, use of
multivitamins in general was associated with longer telomere length. This same study
found that vitamin B-12 supplement users had longer telomere length than did nonusers.
Although micronutrient intake from foods (as measured by food-frequency
questionnaires) was generally not related to telomere length in this study, higher dietary
response manner even after adjustment for multivitamin use. Among women who did not
use multivitamins, higher dietary intakes of beta-carotene, folate, magnesium, and
vitamins C, E, and A were each associated with longer telomere length. While
consuming nutrient-rich foods and vitamins may play a role, individuals who do these
things are also more likely to follow a healthy lifestyle.
Adequate micronutrients such as niacin, selenium, vitamin B12, and folate are needed
for genomic stability including proper functioning of telomerase. Experimentally,
selenium increased telomerase activity
A separate study found that in women, vegetable intake was associated with longer
telomere length. And men consuming the lowest amounts of butter and highest amounts
of fruits had longer telomeres than those consuming the most butter and least fruits.
Total fat and saturated fatty acid intake were inversely associated with telomere length in
men.
On the contrary, a study looking at dietary patterns and telomere length found that
consumption of processed meats (i.e. hot dogs, lunch meats, sausage, etc) was associated
with shortened telomeres. Another study looking at consumption of red and white meat
also found an association with shortened telomeres, however the effect was reduced with
the presence of dietary fiber.
Related to diet, physical activity and stress level, obesity has been inversely associated
with telomere length, and weight loss in obese individuals is associated with increases in
telomere length.
A study of omega-3 supplementation in healthy sedentary overweight middle-aged or
older adults did not show any significant changes in telomere length. However, telomere
length increase with decreasing omega-6 to omega-3 plasma fatty acid ratios which are
known to affect inflammation.
Another study looking at dietary intake of certain fatty acids in postmenopausal women
found an inverse relationship of telomere length to intake of short-to-medium-chain
saturated fatty acids (major sources include: nonskim milk, butter, and whole-milk
cheese).
In two different studies, higher plasma levels of vitamin D has been associated with
longer telomeres, with the association impacted by calcium intake. A study of Vitamin D
supplementation in overweight African Americans did show significant increase in
telomerase activity.
Other measurements of nutrients related to metabolism have also been associated with
telomere length including plasma homocysteine (which was associated with shorter
telomere length) and plasma folate (which was associated with longer telomere length).
A study of 2006 elderly Chinese examining food groups and telomere length found that
in men, Chinese tea consumption was significantly associated with telomere length. In
women, intake of fats and oils was borderline and negatively associated with telomere
length.
In mouse models, Astragalus membranaceus extract and purslane were found to
increase telomere length.
Human cell models have showed increased telomerase activity from resveratrol, ginkgo
biloba extract, and ginsenoside from ginseng
The overactivity of telomerase in cancer cells has also been the target of research. In cancer cell
research the following have been found to reduce telomerase activity in certain cancer cell lines:
ginger extract, curcumin, from turmeric, diosgenin from fenugreek, silibinin from milk thistle,
apigenin found in many fruits and vegetables such as parsley, celery and chamomile tea,
ganoderma lucidum (Reishi mushroom), cordyceps militaris, phyllanthus urinaria, Atractylis
lancea (Chinese herb), Australian bush fruit Illawarra plum. Asian Gleditsia sinensis
(Traditional Herbal medicine), Sarcandra glabra (Chinese herb), cucurbitacin B extracted from
Trichosanthes cucumerina L (Thai herb), Salvia miltiorrhiza Bunge (traditional herbal
medicine).
These studies are just the start of the exploration into factors which can modify telomere length
and thus play a role in healthy aging, but likely it will pan out that living a healthy lifestyle and
consuming nutrient-rich foods, including superfoods and herbs which have antioxidant and anti-inflammatory properties are an integral part.
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