Nine essential vitamins and nutrients that promote longevity

Dietitian Kaitlyn Comeau stated that nutrition is the foundation of longevity. Selected foods can protect your cells, boost energy, and reduce the risk of chronic diseases.

The expert named 9 nutrients, vitamins, and minerals that promote longevity:

Vitamin D

This vitamin is very important as it plays a crucial role in reducing inflammation throughout the body and supports bone health and the immune system.

Vitamin D can help you live longer. Studies show that sufficient vitamin D levels can reduce the risk of chronic diseases such as osteoporosis, certain types of cancer, and heart disease.

Spending 5 to 30 minutes a day in sunlight is one of the best ways to boost vitamin D levels. Certain foods also contain this nutrient, including eggs, dairy products, orange juice, tuna, salmon, and sardines.

Omega-3 fatty acids

Omega-3s in fatty fish like salmon support heart health, reduce inflammation, and improve brain function. These fats can also contribute to longevity.

Research shows that higher levels of omega-3 are associated with a reduced risk of age-related diseases and a longer lifespan.

Magnesium

While magnesium is often associated with relaxation and better sleep, it is an essential mineral for overall health. It plays a vital role in muscle function, nerve signaling, and blood sugar control.

It is found in bananas, spinach, avocados, tofu, nuts, and seeds. Magnesium can help you live longer due to its role in cardiovascular health. Getting enough magnesium can protect your heart and reduce the risk of heart disease — one of the leading causes of death.

Vitamin B12

Vitamin B12 is essential for nerve function, DNA synthesis, and red blood cell production. As people age, it becomes harder for the body to absorb vitamin B12, leading to potential deficiencies that can result in fatigue, cognitive decline, and neurological damage.

Thus, maintaining sufficient B12 levels supports healthy aging. Some of the best sources of this vitamin include lean meats, seafood, dairy products, eggs, and nutritional yeast.

Vitamin E

Oxidative stress in the body is a process of cell damage caused by free radical molecules. This stress is also one of the main factors in aging, contributing to wrinkles, neurodegenerative diseases, and several chronic illnesses.

The best way to significantly reduce oxidative stress in the body is to consume more antioxidants, one of which is vitamin E. Large amounts of this fat-soluble vitamin can be found in avocados, nuts, seeds, wheat germ, eggs, spinach, broccoli, bell peppers, and asparagus.

Plant compounds

Another extremely effective source of antioxidants in the diet is polyphenols, a plant compound. Polyphenols, found in foods like berries, green tea, and olive oil, have powerful anti-inflammatory and antioxidant properties.

Studies link their consumption to improved heart health, reduced oxidative stress, and a lower risk of chronic diseases, contributing to increased longevity.

Creatine

Although creatine is widely known for improving muscle performance, it can also support brain health and cognitive functions.

Studies show that it can improve memory by enhancing the availability of energy in brain cells and help protect against age-related cognitive decline and neurodegenerative diseases.

Creatine consists of the amino acids arginine, glycine, and methionine. It is found in lean meats, seafood, nuts, seeds, and dairy products.

Soluble fiber

A healthy gut microbiome is key to longevity. A diverse and balanced microbiota is associated with reduced inflammation, improved immune function, and better digestion — all critical factors for overall health and aging.

One of the best ways to support a thriving gut microbiome is to consume various fiber-rich foods, especially those containing soluble fiber, as it acts as a prebiotic or food for healthy gut bacteria.

Sources of soluble fiber include garlic, onions, honey, legumes, flaxseed, oats, berries, and mushrooms.

Adaptogens

Incorporating adaptogens into your diet can improve stress resilience, boost energy levels, and support overall well-being, potentially contributing to a longer and healthier life.

Dietary sources include turmeric, goji berries, and mushrooms like shiitake.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.