Lifestyle
Discover the Top Supplement Boosting Longevity for Americans
Research indicates that a significant portion of the American population is grappling with vitamin D deficiency, with about 42% of adults affected. This figure is even more pronounced among Black and Hispanic communities, where the deficiency rates rise to 82% and 69%, respectively. Given these statistics, it’s unsurprising that vitamin D is the second most popular supplement in the U.S., following multivitamins.
A recent study published in the American Journal of Clinical Nutrition suggests that vitamin D supplementation may do more than just support bone health and bolster the immune system—it might also extend your lifespan. The study highlights vitamin D’s potential role in combating biological aging by preserving telomeres, which are “protective caps at the ends of chromosomes that shorten during aging and are linked to the development of certain diseases.”
These age-related diseases include pulmonary fibrosis, liver fibrosis, aplastic anemia, and certain cancers. The study, which spanned four years and included 1,054 participants aged 50 and older, analyzed the telomere length of white blood cells at two-year intervals.
Participants who took vitamin D3 supplements experienced “significantly reduced telomere shortening over four years, preventing the equivalent of nearly three years of aging,” compared to those in the placebo group. Another group that took omega-3 supplements did not show any significant changes in telomere length, despite previous studies suggesting potential benefits.
“Our findings suggest that targeted vitamin D supplementation may be a promising strategy to counter a biological aging process,” noted Haidong Zhu, PhD, a molecular geneticist involved in the study.
Moreover, existing research underscores the cardiovascular benefits of vitamin D, such as reducing blood pressure and improving cholesterol and glycemic levels. In the study, participants received 2,000 IU of vitamin D daily, a dosage deemed safe by JoAnn Manson, MD, the study’s principal investigator, who reported no adverse side effects.
However, the National Institutes of Health (NIH) Office of Dietary Supplements recommends a daily intake of 600 IU for most adults, with an increase to 800 IU for those over 71. Manson acknowledges that “appropriate vitamin D supplement doses are a controversial topic,” as “blood levels for deficiency and recommended blood levels vary across organizations, labs, and countries.”
The lack of consensus on optimal vitamin D levels underscores the need for further research, which Manson and her team are eager to pursue.
In the meantime, if you’re contemplating vitamin D supplementation, it’s advisable to consult with a healthcare provider. Alternatively, increasing dietary intake through foods like salmon, egg yolks, and fortified cereals, or spending time outdoors, can also help boost vitamin D levels.
“Going out for a 15-minute walk a few times a week at midday is usually enough sunlight for the skin to synthesize vitamin D, and this can be incidental sun exposure, such as while running errands,” Manson explained.
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