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Understanding Telomeres and the TERT Gene

Telomeres are protective caps at the ends of DNA strands that shorten each time a cell divides. They help preserve genetic information and support healthy cell function. The TERT gene encodes an essential part of telomerase, the enzyme that can rebuild and lengthen telomeres. Variations in TERT can change telomerase activity, which may influence how quickly telomeres shorten and affect cellular aging.

Why TERT Matters for Health

When telomerase activity is lower, telomeres may shorten faster. Shorter telomeres have been linked with increased risk for certain age-related conditions, including cardiovascular disease, neurodegenerative diseases, and some autoimmune disorders. Genetics is one factor in telomere maintenance; lifestyle and environment also play a large role and can help support telomere health regardless of genotype.

Interpretation of rs10069690 (TERT)

2 effect alleles — TT

If you have the TT genotype for rs10069690, which means you carry two copies of the effect allele. This genetic variant in your TERT gene is associated with decreased telomerase activity, which may affect how well your body maintains telomere length. Telomeres are protective caps on your DNA that naturally shorten as cells divide. When telomerase activity is reduced, telomeres may shorten more quickly, potentially leading to earlier cellular aging. This TT genotype has been associated with increased risk of cardiovascular diseases (such as heart disease, stroke, and high blood pressure), neurodegenerative conditions (including Alzheimer’s and Parkinson’s disease), and certain autoimmune disorders, as shorter telomeres can contribute to cellular dysfunction and inflammation throughout the body.

1 effect allele — CT

If you have the CT genotype for rs10069690, which means you carry one copy of the effect allele. This variant in your TERT gene is associated with likely decreased telomerase activity, which may affect how efficiently your body maintains telomere length. Telomeres are protective caps on your DNA that naturally shorten as cells divide. The TERT gene provides instructions for making telomerase, the enzyme that helps rebuild these telomeres. With reduced telomerase activity, telomeres may shorten more quickly over time, potentially leading to earlier cellular aging. This has been associated with increased risk of cardiovascular diseases (such as heart disease and stroke), neurodegenerative conditions (like Alzheimer’s and Parkinson’s), and certain autoimmune disorders, as shorter telomeres can contribute to cellular dysfunction and inflammation throughout the body.

0 effect alleles — CC

If you have the CC genotype for rs10069690, which means you carry two copies of the non-effect allele. This genotype is associated with typical telomerase activity and telomere maintenance. Your TERT gene variation suggests that the telomerase enzyme functions normally in maintaining telomere length—the protective caps at the ends of your DNA strands. With standard telomerase activity, your cells have typical capacity to rebuild telomeres as they naturally shorten with each cell division. This supports normal cellular function and healthy aging processes. Maintaining telomere health through a diet rich in antioxidants, omega-3 fatty acids, and B vitamins, along with regular exercise, stress management, and adequate sleep, remains beneficial for overall cellular wellness.

Practical Steps to Support Telomere Health

Diet and Nutrition

  • Focus on antioxidant-rich foods: berries, leafy greens, cruciferous vegetables, and colorful fruits to reduce oxidative stress on cells.
  • Include omega-3 fatty acids: fatty fish (salmon, mackerel), walnuts, chia and flax seeds to support cardiovascular and cellular health.
  • Ensure adequate B vitamins: B6, B12, and folate support DNA repair and methylation processes; include legumes, whole grains, leafy greens, eggs, and fortified foods as appropriate.
  • Prioritize vitamin D–rich sources: fatty fish, fortified foods, and sensible sun exposure. Vitamin D helps regulate immune function and inflammation.
  • Limit processed foods, excessive sugars, and trans fats that can increase inflammation and oxidative damage.

Supplement Considerations

  • Omega-3 supplements (EPA/DHA) may be helpful if dietary intake is low. Discuss dose and need with your healthcare provider.
  • Vitamin D supplementation if blood levels are low. Check 25(OH)D before starting and follow medical guidance for dosing.
  • Zinc and other trace minerals support immune health and DNA maintenance; consider supplements only after testing and under guidance.
  • A multivitamin containing B vitamins may be useful if dietary intake is inadequate. Supplement use should be personalized with a clinician.

Exercise and Movement

  • Aim for regular aerobic activity such as brisk walking, cycling, or swimming most days of the week. Physical activity is associated with longer telomeres and better cardiovascular health.
  • Include resistance training twice weekly to support muscle mass, metabolic health, and overall resilience.
  • Avoid chronic sedentary behavior; break up long sitting periods with short movement breaks.

Stress Management and Sleep

  • Manage chronic stress through practices that work for you: mindfulness, meditation, deep breathing, yoga, or cognitive strategies.
  • Prioritize consistent sleep: aim for 7 to 9 hours per night and maintain a regular sleep schedule to support cellular repair processes.

Other Lifestyle Factors

  • Do not smoke. Smoking accelerates telomere shortening and increases disease risk.
  • Maintain a healthy weight. Excess body fat is linked to inflammation and oxidative stress that can harm telomeres.
  • Limit excessive alcohol intake and avoid environmental toxins when possible.

Recommended Tests and Follow-up

  • Discuss baseline blood tests with your healthcare provider: lipid panel, fasting glucose or HbA1c, vitamin D (25[OH]D), and relevant nutrient levels (B12, folate, zinc) to tailor interventions.
  • Consider cardiovascular risk assessment and routine preventive care based on age, family history, and other risk factors.
  • If you have concerns about neurodegenerative disease risk or autoimmune symptoms, consult your healthcare provider for appropriate evaluation and monitoring.

Creating a Simple Action Plan

1. Review your genotype interpretation above in the accordion and note whether you have 0, 1, or 2 effect alleles.

2. Start with foundational lifestyle steps: improve diet quality, increase regular physical activity, prioritize sleep, and add stress reduction. These actions support telomere health regardless of genotype.

3. Talk with your healthcare provider about targeted testing (vitamin D, B12, folate, zinc, metabolic markers) before starting supplements.

4. Reassess periodically with your provider to track health markers and adjust the plan as needed.

Important Disclaimer

This information is educational only. PlexusDx does not provide medical advice. Genetics is one piece of your health picture. Always consult with your healthcare provider before making changes to diet, supplements, medications, or lifestyle based on genetic information.