Do you feel mentally frazzled? Or cognitively older and not as sharp as you used to? How about grumpy or moody? The effects of life stressors, age, and oxidative stress from various sources age your brain and shorten telomeres—the protective caps on your DNA. Learn how to protect your telomeres for healthy aging, mental acuity, and longevity.

What are Telomeres?

Telomeres are like the tips or aglet at the ends of shoelaces that protect against fraying. These specialized DNA structures are located at the end of chromosomes and protect them from oxidative stress and damage.

Telomeres are hyper-sensitive to oxidative stress. Each time cells divide, telomeres lose 50-200 base pairs, just like snipping off a fraction of the aglet on your shoelaces. Greater levels of oxidative stress cause faster loss of the telomere. When telomeres become critically short, cells enter “senescence cell cycle arrest” or undergo apoptosis/cell death, causing age-related decline and changes in health. Because telomeres are hypersensitive to oxidative stress, they require an antioxidant system like NRF2 for protection.

NRF2 and Telomeres

NRF2 (nuclear factor erythroid 2-related factor 2) works throughout your body as the regulator of longevity-related pathways. It regulates and protects against high levels of NF-kappa B, which offsets oxidative stress on telomeres.

NRF2 controls the level of several essential enzymes involved with the production of the master antioxidant system, glutathione. A decline of NRF2 levels leads to decreased cellular stores of glutathione and increased activities of pro-inflammatory cytokines and other compounds. Dysregulation and loss of NRF2 function is considered a major factor of telomere shortening, cellular senescence, and mitochondrial dysfunction leading to age-related decline.

Consequences of Telomere Shortening and NRF2 Depletion

Loss of NRF2 function and shortening of telomeres increases your risk and susceptibility to neurodegenerative changes and disease, and some mental health concerns. It also affects numerous other age-related issues including loss of muscle mass, changes in heart, lung, and kidney function, blood sugar dysregulation, bone loss, vision and hearing loss, and more.

Factors that Shorten Telomeres and Deplete NRF2

Factors known to shorten telomeres include personal lifestyle choices, emotional stress, physical activity levels, and environmental chemicals. Perhaps the most damaging factors are increased body weight/obesity, smoking, excessive alcohol intake, and a sedentary lifestyle.

Psychological and Emotional Stress

Psychological and emotional stress may include acute or chronic unrelenting early childhood stress, socioeconomic status, financial hardships, relationship conflicts, work-related stress, caregiving, loneliness, or perceived threats that exceed your ability to adapt or cope.

Your body’s response to this stress triggers the release of numerous neurochemicals in your brain and throughout your body. This includes large amounts of free radicals and pro-inflammatory compounds that must be compensated for and protected against. As your body bears the burden of cumulative oxidative stress over the course of your life, mitochondrial dysfunction, shortening of telomeres, and age-related decline occurs. 

Environmental Toxins

Telomere length and NRF2 are impacted by several environmental challenges. For example, various studies demonstrate that prolonged low-level exposure of cadmium, lead, mercury/methylmercury, arsenic, and aluminum found in water, food, and air accelerates brain aging and cognitive decline caused by telomere shortening.

Triclosan, the antibacterial compound found in many personal care products, can shorten telomere length. This endocrine disrupting compound is also linked with breast cancer.

Factors that Protect Telomere Length

Healthy behaviors, lifestyle, diet, and nutrients help protect your telomeres and support NRF2 levels. Weight loss, maintaining a healthy weight, and physical activity/exercise are essential for healthy telomeres.

Coffee consumption may provide some benefits for healthy aging and telomeres. Moderate intake of 1 to 5 cups per day has been shown to lower the risk of all-cause mortality and possibly some benefits with cardiometabolic health.

The benefits of coffee pertain to its antioxidant support, cholesterol modulation, improved insulin sensitivity, anti-inflammatory activities, and increased fat burning effects. Choose organic coffee to avoid the pesticides and other chemicals used in production. Avoid the cappuccinos and other sugar loaded coffee beverages.

Mediterranean Diet

The Mediterranean Diet is considered the best choice and most researched for disease prevention and healthy aging. Research shows that long-term adherence to the Mediterranean Diet is associated with longer telomere length and longevity regardless of other factors.

This diet consists of high intake of predominantly unrefined, whole foods from vegetables, fruits, seeds, nuts, legumes, and grains; high intake of polyphenol-rich olive oil with low intake of saturated fats; moderately high intake of fish and low intake of dairy products, meats, and processed meats. The Mediterranean Diet also includes occasionally moderate intake of wine with meals. This diet can easily be incorporated into the Five Rules of the Leptin Diet which optimizes fat burning, hormone sensitivity, and circadian rhythms.

Nutrients for Telomere Protection and NRF2

A healthy diet with a wide variety of nutrient dense foods is always the foundation. Here are key nutrients identified for telomere protection and supporting restoration of NRF2 functions.

Omega-3 DHA and EPA

Several human studies have measured omega-3 DHA and EPA levels and telomere length. Results strongly suggest that higher blood levels of omega-3 fatty acids, especially DHA and EPA, are positively correlated with telomere length in children and adults. Furthermore, animal studies demonstrate that lifelong DHA intake “enhanced NRF2 function and profoundly attenuated telomere attrition”.

Omega-3 fish oils are required for your brain and nervous system electrical activity, cell membranes, cell signaling, immune compounds and the production of anti-inflammatory mediators. EPA and DHA also protect cells and attenuate the production of TNF-a due to environmental toxins like methylmercury exposure.

The Western Diet is predominantly omega-6 vegetable seed oils which negatively affect telomere length. A healthy ratio of omega-6: omega-3 is 4:1 or less. Many Americans have a diet of 20:1 or much higher. Lab tests are widely available to measure your omega-3 DHA and EPA levels.

Omega-3 DHA and EPA are found in cold water fatty fish such as herring, wild salmon, bluefin tuna, mackerel, sardines, anchovies, lake trout, and striped bass. Plant-based omega-3 foods like walnuts, flax, and chia seeds are helpful but they have a very poor conversion rate into DHA and EPA due to either nutrient deficiencies or your genetic functions.

If your diet lacks these omega-3 essential fatty acids, supplementation is critical to meet your daily, essential needs. Consider quality support such as Daily DHA, Leptinal, or Kids DHA to meet your daily needs.

Vitamin D

The results of a large, randomized clinical trial published in the American Journal of Clinical Nutrition July 2025 indicates vitamin D is important for telomere length. This 5-year study showed that 2000 IU of vitamin D3 per day reduced telomere shortening.

Participants were also given 1000 mg of omega-3 oils with comparisons made on telomere health. Their findings suggested no change in telomere length. The omega-3 oil intake, however, was substantially less than the amounts used in the human studies listed above of 1500-2500 mg or more per day of EPA and DHA combined.

We offer Vitamin D 1000 IU, 2500 IU, and now Vitamin D3 (5000 IU) + K2 for advanced support. Get your vitamin D levels checked with a blood test at least once per year. Test – don’t guess.

Glutathione

Telomere health and NRF2 levels are affected by your glutathione levels, the master antioxidant system for your body. Research shows us that with age and high levels of oxidative stress, glutathione levels are depleted. Restoration of this critical element is associated with antiaging effects and less oxidative stress.

Glutathione Ultra provides an advanced form of glutathione with superior absorption and bioavailability.

Sulforaphane and Cruciferous Vegetables

Cruciferous vegetables are super foods as they contain numerous compounds that nourish and protect health. One of those compounds is sulforaphane, a potent activator of NRF2 influencing and protecting telomere length. Broccoli sprouts provide the richest source of sulforaphane with lesser amounts in broccoli, cabbage, and other cruciferous vegetables.

If broccoli doesn’t appeal to you, there are supplemental options. Sulforaphane is found Female Plus. Cruciferous vegetables extracts are found in the supplement I3C+DIM.

Phytonutrient Stars

Plant-based spices and phytonutrients provide stellar antiaging support. Nutrients such as turmeric/curcumin, quercetin, green tea extract, and resveratrol amongst others aid the NFR2 pathway with their antioxidant and antiaging activities protecting against oxidative stress that shortens telomeres. Luteolin, a remarkable bioflavonoid that crosses the blood brain barrier, supports restoration of NRF2 activities in the brain.

Astaxanthin buffers against NF-kappa B activity putting less inflammatory load on cells, NRF2, and telomeres.

Great supplement options include Turmeric Gold, Repair Plus, Quercetin Phytosome + Luteolin, Green Tea Extract, and Astaxanthin.

Healthy aging is all about daily choices with diet, lifestyle, physical activity, stress management, and protecting and supporting your body against environmental toxins. No longer do individuals have the option to sail through life without mindful daily choices. There are simply too many challenges affecting your health. Every choice you make today shapes your health tomorrow!

Additional Resources

What’s Your Cellular Age? How Telomeres and Mitochondria Impact Aging

High Quality Fish Oil is Extremely Valuable to Health

DHA Needed for Children’s Brain Growth, Focus, and Gut Health

Glutathione and Vitamin D: A Powerful Essential Connection

The Hidden Impact: Meds that Deplete Vitamin D and How it Affects Your Health

Vitamin D and Your Immune System – Are You Getting Enough?

Female Plus: New Formula for Hormone Balance, Energy, and Vitality

Quercetin Phytosome & Luteolin: Dynamic Duo for Immune Health and Longevity

Exercise and Mitochondria: Use It and Nurture It

The Power of Walking: Unlocking Health Benefits Step by Step

Behind the Buzz: Alcohol’s Hidden Impact on Gut Health

Health Solutions: Weight Management

Stress and Adrenals: Restoring the HPA Axis