This longevity breakthrough is critical for Indians!
Critical, because most of us could miss out on an easy route to potentially slow down ageing. Unless we act now.
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Creative by Anjul D.| The sunshine vitamin could be ‘vital’ to life
A daily dose of Vitamin D3 could slow down ageing at the cellular level.
Individuals who took 2,000 IU* of Vitamin D3 daily for four years showed signs that their cells were ageing more slowly.
Their cells seemed nearly three years ‘younger’ as compared to those who didn't take the supplement, according to a recent research study.
How? By protecting a part of the chromosome called ‘Telomeres’ which get shorter as we grow older. The daily dose of Vitamin D3 seemingly slowed down wear and tear of telomeres.
*(IU stands for international unit which is a measure for the effect or biological activity of a substance. It is not the same as milligrams (mg) though IU can be converted to mg. The ratio of conversion is different for different vitamins/substances).
But most Indians could miss out on this!
Because most of us are deficient in Vitamin D3
Yes! even though we live in a country that gets sunshine for nearly 9 months of the year.
We will look at just how dire the situation is in a bit. But first, let’s look at what the link between longevity and the ‘sunshine’ vitamin.
Telomeres love the ‘Sunshine’ vitamin
In the VITAL study mentioned above, researchers followed two groups of about 1,000 participants, men and women, aged over 50 for four years.
One group got 2,000 IU/day of vitamin D3. The other group was given a placebo. Researchers also studied the impact of taking Omega-3 fatty acid supplements(1g/day).
They also measured telomere length in white blood cells of the subjects three times: at the beginning of the study, in year 2 and in year 4.
Here’s what happened
Vitamin D3 users showed less loss in telomere length.
The slowdown in telomere loss was equivalent to gaining three years of cellular health.
Taking Omega-3 fatty acid supplements did not impact telomere length.
FYI, the VITAL Telomere sub-study was a rigorous, randomized, double-blind, placebo-controlled trial co-led by researchers from the Harvard-affiliated Mass General Brigham and the Medical College of Georgia.
But, why do telomeres matter?
Telomeres are like protective caps at the ends of chromosomes. They consist of repetitive DNA sequences. Think of them like the plastic tips on your shoelaces.
Every time the cell divides, the telomere shortens, by a little bit. This goes on till you reach a place where the telomeres run out and the cell cannot divide any more. Something like the shoelace unravelling once you lose those protective tips. When the cell stops dividing, the tissue starts ageing.
Simply put, the length of the telomere determines cell longevity, and consequently, our longevity.
In fact, a 2011 review suggests that telomere function reduces with age. This increases cell damage and impacts health. Shorter telomeres, it found, increases a person’s risk for diabetes, heart disease and even cancer.
In short, telomere length impacts both, health and longevity of an individual.
So, yeah, telomeres are very important!
Can you reduce the pace of telomere shortening?
Yes! The same 2011 review (mentioned above) recommends this:
Calorie restriction with a focus on a high fibre, antioxidant, protein diet and regular exercise reduces the rate of telomere shortening.
Habits like smoking, lack of physical activity, obesity, stress, exposure to pollution, etc. can potentially accelerate telomere shortening.
And of course, like the VITAL study found, Vitamin D3 supplementation helps slow it down as well.
Haidong Zhu, first author was quoted by the Harvard Gazette on the study. He said:
“Our findings suggest that targeted vitamin D supplementation may be a promising strategy to counter a biological aging process, although further research is warranted.”
Why is this research critical for India?
#1. Most Indians are deficient in Vitamin D
A recent ICRIER report said 1 in 5 Indians are deficient in Vitamin D. It has asked the government to make policies to test and treat deficiency through supplements and fortified foods.
The report, in fact, was only reiterating what doctors and scientists have pointed out for some time now.
A 2024 research paper out of Karnataka reported 58% or more than half of the 900-odd urban adults in its study cohort were deficient in the vitamin. 23% had insufficient levels of the nutrient. Ironically enough, that study was all about Vitamin D deficiency and age-related cognitive decline.
A 2018 research paper that analysed multiple studies, found that between 50-94% of the ‘apparently healthy’ individuals in India recruited for these study groups were deficient in the vitamin.
Note that Vitamin D includes both Vitamin D2 and Vitamin D3. Of the two, Vitamin D3 is considered more effective in raising and maintaining Vitamin D levels.
#2. Deficiency impacts your health
Even if slowing down telomere shortening is not your jam, this deficiency must be addressed. Here’s why:
It is probably your best buddy in reducing age-related cognitive decline, according to this paper.
The same paper also found poor cholesterol management in individuals deficient in Vitamin D.
Another sub-study of the same VITAL study found that a daily dose of Vitamin D3 could reduce risk for autoimmune diseases like rheumatoid arthritis by 22%.
What can you do?
Get tested. A simple blood test will tell you if you are deficient in Vitamin D.
Consult a doctor. Ask if you require daily supplementation with Vitamin D3.
Read research from India on how deficiency in the sunshine vitamin impacts brain and heart health.
Get details on optimum levels, tests and ways to fight deficiency too.
Read: This vitamin could impact how your brain works. And most Indians are deficient!
Before You Go
Ever wondered who were the early settlers of the Indian subcontinent?
Turns out we descend from world travellers!
Most Indians have descended from South Asian hunter-gatherers, Eurasian Steppe pastoralists or Neolithic farmers related to Iranian and Central Asian cultures.
This was the key finding of a study that mapped the genes of 2762 Indians – all part of the LASI-DAD (Longitudinal Aging Study in India-Diagnostic Assessment of Dementia) database.
Here’s something even cooler!
Indians also carry the highest amount of Neanderthal genes worldwide - even more than Icelanders!
But, there’s a rub!
And there always is, isn’t it? Turns out, when our ancestors settled down, they also found it prudent to marry within the community (and in some cases, within the family).
Result: a high level of homozygosity in the population. That is the term scientists use when a child inherits the same DNA sequence for a specific gene from both parents.
Researchers found that within the sample size of ~2700 unrelated individuals itself, every person was a 4th-degree cousin of one other person in the cohort!
Imagine that! Of course, we have heard of ‘six degrees of separation’. But four! Turns out, this ‘relatedness’ is not all good.
This has increased our risk for diseases that include congenital and blood disorders, metabolic diseases and drug response, and complex conditions such as cognitive decline and dementia - all of which could impact healthy longevity.
Well, I can’t think of a better reason to root for relationships that bring together persons from diverse backgrounds!
PS: I found this paper published in Cell very interesting reading. If you want to geek out too, here’s the link.
🎙️Announcement
Have you checked out Longevity Shot yet?
All three episodes of our first series – Eating Right – is now available to stream.
Catch those conversations where Dr Subhasree Ray unpacks practical strategies that will help you eat healthy, without sacrificing taste or blowing your budget.
Make sure you check out:
How to Eat for Longevity, the Indian Way
How to get Protein in an Indian Diet
How to Eat Healthy, on a Budget
And if you find it useful, do share it!
That’s a wrap on this edition of Never Too Late. I will see you again on Monday.
Kavita Krishnan.
What a read! Glad that we do Vitamin D quite regularly!