The top 8 longevity nutrients for a long and healthy life

Explore the top vitamins and supplements for longevity, which support a healthier, longer life. Learn how these nutrients can enhance your healthspan.

Person hiking with names of essential vitamins surrounding him
What to know
  • Longevity vitamins and minerals can not only support a longer life but enhance your quality of life.

  • The top 5 anti-aging vitamins include vitamins A, B-complex, C, D, and E.

  • Essential minerals such as magnesium, zinc, and calcium also play key roles in healthy aging.

  • In addition to traditional vitamins and minerals, other anti-aging supplements like Urolithin A, the key ingredient in Mitopure®, can further support healthy aging.

You want to not only live longer but also enjoy a better quality of life as you age. In addition to following an overall healthy lifestyle, focusing on certain vitamins for longevity can be your ally to support healthy aging.

It’s been well established that a diet rich in vitamins, minerals, and other key nutrients is associated with a longer life. These longevity vitamins can benefit not only your lifespan but your healthspan as well. While longevity denotes a longer life, healthspan means a life spent longer in good health.

Let’s unveil the top 8 vitamins for anti-aging to include in your diet and other notable supplements for longevity you may want to explore.

This article is for informational purposes only and is not intended to replace the guidance from a medical professional. Always speak to your doctor first before starting any new diet or supplements.

Essential vitamins to promote healthspan

Research suggests certain vitamins can play a pivotal role in extending our lifespan and enhancing the quality of our years. Research shows that these five vitamins play a significant role in longevity.

Vitamin A

Vitamin A

Vitamin A is considered one of the anti-aging vitamins and is a vital nutrient for health. This fat-soluble vitamin is critical for vision, immune health, reproduction, and growth. It also plays a role in making sure organs such as your heart and lungs function properly.[1]

By maintaining cellular health, supporting the immune system, and offering antioxidant protection, vitamin A is an essential nutrient for those looking to enhance their longevity.

Vitamin A also has a connection to skin health due to the role it plays in producing collagen, the protein that strengthens the skin. Topical vitamin A or retinoids are often used to reduce fine lines and wrinkles.[2]

B Vitamins

B Vitamins

There are several types of B vitamins, known as B-complex vitamins, and many are considered longevity nutrients.

Vitamin B anti-aging benefits include supporting brain health and reducing cardiovascular disease risk. One research study showed a member of the vitamin B3 family called nicotinamide riboside boosted a crucial enzyme in our cells that could slow the aging process.[3]

B12 is another B vitamin tied to longevity. It plays a key role in helping the mitochondria to produce energy. It is essential for maintaining nerve health, aiding in the production of DNA and red blood cells, and contributing to the proper functioning of the brain and nervous system.

Due to decreasing stomach acid as we age, our ability to absorb another B vitamin - vitamin B12 - declines over time. Because of this, supplementing with B vitamins, particularly B12, may be beneficial as we get older, to prevent deficiency.[4]

Vitamin C

Vitamin C

Vitamin C is an antioxidant vitamin known for its association with immune system health.

Vitamin C benefits for longevity also include its ability to fight free radicals, molecules in the body that can lead to premature aging and damage our health. These damaging molecules can accelerate aging and degrade health, but vitamin C's antioxidative properties help defend against this cellular damage. In one large study, those with the highest blood levels of vitamin C had the lowest risk of death.[6]

Additionally, vitamin C is crucial for collagen synthesis, supporting skin elasticity and strength, which are vital for a youthful appearance. Vitamin C's anti-aging properties extend to enhancing skin quality and reducing the visible signs of aging, making it a popular ingredient in skincare regimens focused on reducing the appearance of aging skin.

Vitamin D

Vitamin D

Using vitamin D for longevity may be beneficial as it plays a role in several aspects of health and disease prevention.

One well-known vitamin D anti-aging benefit is its role in bone health. Adequate vitamin D levels can reduce the risk of osteoporosis, lowering the risk of injury in older age. Additionally, vitamin D plays a role in controlling inflammation, modulating cell growth, supporting neuromuscular and immune function, and helping with glucose metabolism.[7]

All of these vitamin D longevity benefits make it a key nutrient for lifelong health.

Vitamin E

Vitamin E

Vitamin E is another of the top anti-aging vitamins, and, like vitamin C, it has antioxidant properties. Research on vitamin E anti-aging effects includes its role in reducing age-associated inflammation, otherwise known as inflammaging.

It also helps combat free radicals, which is associated with a reduced risk of diseases like atherosclerosis and fatty liver disease.[8]

Essential minerals to improve healthspan

Certain essential minerals are also included in the top nutrients for longevity when consumed as part of a healthy lifestyle. These are the top 3 minerals to prioritize.

Magnesium

Magnesium

Magnesium’s health benefits are numerous and include associations with blood sugar control and improvements in muscle, bone, nerve, and circulatory health. Research has shown that maintaining optimal magnesium levels throughout life can help prevent oxidative stress, the type of stress that can speed the aging process.[10]

With the critical role that magnesium plays in health and longevity, it is alarming that studies have reported that about 2/3 of Americans don’t meet the daily recommended intake of this nutrient.[11]

There are several forms of magnesium commonly found in supplements. One form, called magnesium threonate has been particularly studied for its ability to improve cognition and memory and may be more readily absorbed in the body than some of the other forms.[12]

Zinc

Zinc

Zinc benefits for longevity are numerous. First, zinc plays a key role as an antioxidant and protects DNA.[13] Zinc's influence on DNA is critical, as it helps maintain DNA structure to prevent it from becoming damaged.

Studies demonstrate zinc anti-aging benefits via the link between zinc levels in the body and normal DNA gene expression. There is also an association between zinc deficiency and greater oxidative stress, which can accelerate aging.[14]

Calcium

Calcium

Last but certainly not least, calcium is another critical mineral for longevity.

Calcium’s role in maintaining strong bones and healthy circulation, in particular, can provide the backbone for a longer life. In studies, early aging is associated with low dietary calcium intake.[15]

As we age, our ability to absorb calcium also decreases, which can further perpetuate this problem.[16]

Getting enough of these vitamins and minerals through food and anti-aging supplements can enhance a healthy lifestyle approach to lifelong health.

Other notable supplements for longevity

In addition to the above-noted nutrients, there are other longevity supplements to explore in your quest for a longer life. These nutrients top our list as they are often difficult to get in the diet. Here are a few of the top ones to consider.

Urolithin A

Urolithin A is a molecule that targets mitochondrial decline, a key hallmark of aging, but most people cannot properly produce it from food sources, making it an important nutrient to supplement.

It works by stimulating mitophagy, the mitochondrial renewal process that happens inside our cells. Mitophagy rates decline with age, contributing to the accumulation of damaged mitochondria.

The key ingredient in Mitopure® is Urolithin A, which has been shown in studies to improve mitochondrial and cellular health in humans.[17]

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Omega-3 fatty acids

Omega-3 fats are healthy fats that can support longevity via improved heart, brain, and overall health. They are considered essential nutrients, as our body cannot make them on our own.

Omega-3 anti-aging benefits show their potential to increase life expectancy. Studies show consuming more omega-3’s reduces the natural shortening of telomeres with age.[18] Telomeres are DNA structures that, when shortened, are associated with an increased risk of aging and cell senescence, which leads to abnormal cell activity.

While we can get omega 3’s from foods like fatty fish and some nuts and seeds, many don't eat enough of these foods regularly. For people who lack these essential nutrients in their diet, a supplement can help ensure adequate intake.

CoQ10

CoQ10, or coenzyme Q10, is a molecule that lives inside the mitochondria. It is an antioxidant that helps protect them from oxidative stress. Protecting our cells from oxidative stress is essential, as too much of it can accelerate aging in our cells.[19]

While our bodies can produce CoQ10, our ability to do so declines with age, which is why some turn to supplements.

Collagen

Collagen supplements are used for several reasons, from internal benefits such as bone and joint health to external benefits for skin, hair, and nails.

Taking collagen supplements is associated with improvements in skin moisture, elasticity, and hydration. These factors may help reduce the natural aging of the skin, an essential aspect of longevity many desire[20].Additionally , research suggests that collagen supplements may benefit joint health[21].

NMN

NMN stands for nicotinamide mononucleotide, and like Urolithin A, is necessary for proper cell function. It is a direct precursor to a compound called NAD+ associated with healthy aging.

Like Urolithin A, NNM helps create new, healthy mitochondria, which is necessary for long-term health. But while it helps create new mitochondria, it doesn’t appear to have the added benefit of removing damaged mitochondria the way Urolithin A does.

Resveratrol

You may have heard of resveratrol due to its presence in grapes and wine. Accumulating research has shown the role of resveratrol in healthy aging and protecting against certain age-related diseases.[22]

The way resveratrol is seen to do this is by reducing oxidative stress, inflammation, and improving mitochondrial function. It’s antioxidant function has also made it a popular ingredient in skin care products targeting aged skin.

Resveratrol is found naturally in grapes, blueberries, raspberries, and red wine, but you can also take it as a supplement. It’s important to note that if you don’t currently drink alcohol, you shouldn’t start drinking wine to increase your resveratrol consumption. Instead, eating these whole food sources or taking a resveratrol supplement would be the best ways to go.

Spermidine

Spermidine is another nutrient often used to promote healthy aging. It does so by supporting cell-recycling processes in the body. This process is called autophagy, and it is our body’s ability to regenerate itself.

While spermidine supplements are available, food sources of spermidine may be preferable. Some research suggests that very large levels of spermidine in the body are associated with an increased risk of stroke.[23]

women cycling

Bottom line

When paired with a balanced lifestyle, strategically including the best vitamins for longevity may help you experience greater health as you age. Essential vitamins and minerals and other longevity supplements like Urolithin A can promote healthy aging.

Adding an anti-aging supplement like Mitopure® to your healthy lifestyle routine can help safeguard your cells from age-associated damage. With a combination of a healthy diet, exercise, and longevity supplement routine, you’ll pave the way to a longer, more fulfilling life ahead.

Always consult with a medical professional before starting a new supplement to discuss your individual health needs.



Authors
Melissa Mitri, MS, RD

Melissa Mitri, MS, RD

Dietitian-Nutritionist, and Health Content Writer

Jen Scheinman, MS, RDN, CDN

Senior Manager of Nutrition Affairs

References
  1. Office of Dietary Supplements - Vitamin A and Carotenoids. Accessed December 28, 2023. https://ods.od.nih.gov/factsheets/VitaminA-Consumer/

  2. Mukherjee S, Date A, Patravale V, Korting HC, Roeder A, Weindl G. Retinoids in the treatment of skin aging: an overview of clinical efficacy and safety. Clin Interv Aging. 2006;1(4):327-48. doi: 10.2147/ciia.2006.1.4.327. PMID: 18046911; PMCID: PMC2699641.

  3. Martens, C.R., Denman, B.A., Mazzo, M.R. et al. Chronic nicotinamide riboside supplementation is well-tolerated and elevates NAD+ in healthy middle-aged and older adults. Nat Commun 9, 1286 (2018). https://doi.org/10.1038/s41467-018-03421-7

  4. Stover, Patrick J. “Vitamin B12 and older adults.” Current opinion in clinical nutrition and metabolic care vol. 13,1 (2010): 24-7. doi:10.1097/MCO.0b013e328333d157

  5. Stover, Patrick J. “Vitamin B12 and older adults.” Current opinion in clinical nutrition and metabolic care vol. 13,1 (2010): 24-7. doi:10.1097/MCO.0b013e328333d157

  6. Wang SM, Fan JH, Taylor PR, Lam TK, Dawsey SM, Qiao YL, Abnet CC. Association of plasma vitamin C concentration to total and cause-specific mortality: a 16-year prospective study in China. J Epidemiol Community Health. 2018 Dec;72(12):1076-1082. doi: 10.1136/jech-2018-210809. Epub 2018 Aug 12. PMID: 30100578; PMCID: PMC7579680.

  7. Office of Dietary Supplements - Vitamin D. Accessed December 28, 2023. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

  8. Barbagallo M, Veronese N, Dominguez LJ. Magnesium in Aging, Health and Diseases. Nutrients. 2021 Jan 30;13(2):463. doi: 10.3390/nu13020463. PMID: 33573164; PMCID: PMC7912123.

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  10. Zhang C, Hu Q, Li S, Dai F, Qian W, Hewlings S, Yan T, Wang Y. A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients. 2022 Dec 8;14(24):5235. doi: 10.3390/nu14245235. PMID: 36558392; PMCID: PMC9786204.

  11. Zhang C, Hu Q, Li S, Dai F, Qian W, Hewlings S, Yan T, Wang Y. A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients. 2022 Dec 8;14(24):5235. doi: 10.3390/nu14245235. PMID: 36558392; PMCID: PMC9786204.

  12. Azimi Z, Isa MR, Khan J, Wang SM, Ismail Z. Association of zinc level with DNA methylation and its consequences: A systematic review. Heliyon. 2022 Sep 28;8(10):e10815. doi: 10.1016/j.heliyon.2022.e10815. PMID: 36203899; PMCID: PMC9530842.

  13. Song Y, Leonard SW, Traber MG, Ho E. Zinc deficiency affects DNA damage, oxidative stress, antioxidant defenses, and DNA repair in rats. J Nutr. 2009 Sep;139(9):1626-31. doi: 10.3945/jn.109.106369. Epub 2009 Jul 22. PMID: 19625698; PMCID: PMC3151020.

  14. Passeri G, Vescovini R, Sansoni P, Galli C, Franceschi C, Passeri M; Italian Multicentric Study on Centenarians (IMUSCE). Calcium metabolism and vitamin D in the extreme longevity. Exp Gerontol. 2008 Feb;43(2):79-87. doi: 10.1016/j.exger.2007.06.013. Epub 2007 Jul 4. PMID: 17698310; PMCID: PMC2645636.

  15. Veldurthy, V., Wei, R., Oz, L. et al. Vitamin D, calcium homeostasis and aging. Bone Res 4, 16041 (2016). https://doi.org/10.1038/boneres.2016.41

  16. Andreux, P.A., Blanco-Bose, W., Ryu, D. et al. The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nat Metab 1, 595–603 (2019). https://doi.org/10.1038/s42255-019-0073-4

  17. Andreux, P.A., Blanco-Bose, W., Ryu, D. et al. The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nat Metab 1, 595–603 (2019). https://doi.org/10.1038/s42255-019-0073-4

  18. Ali S, Scapagnini G, Davinelli S. Effect of omega-3 fatty acids on the telomere length: A mini meta-analysis of clinical trials. Biomol Concepts. 2022 Feb 21;13(1):25-33. doi: 10.1515/bmc-2021-0024. PMID: 35189049.

  19. Al-Atif H. Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics. Dermatol Pract Concept. 2022 Jan 1;12(1):e2022018. doi: 10.5826/dpc.1201a18. PMID: 35223163; PMCID: PMC8824545.

  20. Pu SY, Huang YL, Pu CM, Kang YN, Hoang KD, Chen KH, Chen C. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023 Apr 26;15(9):2080. doi: 10.3390/nu15092080. PMID: 37432180; PMCID: PMC10180699.

  21. García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, et al. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. Int Orthop. 2019;43(3):531-538. doi:10.1007/s00264-018-4211-5

  22. Zhou DD, Luo M, Huang SY, Saimaiti A, Shang A, Gan RY, Li HB. Effects and Mechanisms of Resveratrol on Aging and Age-Related Diseases. Oxid Med Cell Longev. 2021 Jul 11;2021:9932218. doi: 10.1155/2021/9932218. PMID: 34336123; PMCID: PMC8289612.

  23. Zheng L, Xie Y, Sun Z, Zhang R, Ma Y, Xu J, Zheng J, Xu Q, Li Z, Guo X, Sun G, Xing F, Sun Y, Wen D. Serum Spermidine in Relation to Risk of Stroke: A Multilevel Study. Front Nutr. 2022 Apr 7;9:843616. doi: 10.3389/fnut.2022.843616. PMID: 35464025; PMCID: PMC9021784.

Disclaimer

The information in this article is for informational purposes only and should not be taken as medical advice. Always consult with your medical doctor for personalized medical advice.

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Table of contents
Authors
Melissa Mitri, MS, RD

Dietitian-Nutritionist, and Health Content Writer

Jen Scheinman, MS, RDN, CDN

Senior Manager of Nutrition Affairs

Knowledge is power
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. References: *Nutrition studies: 500mg Mitopure® have been shown to (1) induce gene expression related to mitochondria function and metabolism and (2) increase the strength of the hamstring leg muscle in measures of knee extension and flexion in overweight 40-65 year olds. Data from two randomized double-blind placebo-controlled human clinical trials. **Nutrition NOURISH Study: 500mg Mitopure® have been shown to deliver at least 6 times higher Urolithin A plasma levels over 24 hours (area under the curve) than 8 ounces (240ml) of pomegranate juice in a randomized human clinical trial.

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