7 Must-have vitamins and minerals to boost longevity

The quest for longevity has always been a central human aspiration. As we navigate the complexities of modern life, the role of essential nutrients, specifically vitamins and minerals, has come into sharp focus. 

Both act as the cornerstones of our health, ensuring our bodies function optimally and, in turn, enhancing our lifespan. Science continuously unveils the profound impact these micro-nutrients have on our well-being. 

This article explores seven essential vitamins and minerals that are crucial for good health and may increase longevity based on research. Prepare to embark on a journey of nutritional enlightenment.

7 Science-backed vitamins and minerals for longevity

1. Vitamin D


  • Strengthens bones: Vitamin D helps absorb calcium for strong bones. Shortage of it can lead to weak bones and risks of fractures and osteoporosis.
  • Boosts immunity: Vitamin D is crucial for our skeletal and immune systems. It helps prevent fractures and osteoporosis and activates our immune defenses to fight off pathogens. Maintaining enough Vitamin D is important for a strong immune system.

Maintaining optimal Vitamin D levels can promote longevity and reduce the risk of chronic diseases [1], including cancer and cardiovascular diseases. It also protects against cognitive decline, emphasizing its importance in healthy aging.

Sources and intake recommendations

  • Sunlight: Our skin, when exposed to sunlight, is a natural synthesizer of Vitamin D.
  • Dietary sources:
    • Fatty fish (salmon, mackerel, sardines, and trout)
    • Egg yolks
    • Fortified foods (cereals, milk, and dairy products)
    • Beef liver
    • Cheese
    • Mushrooms (especially maitake and shiitake)
  • Dosage guidance

The recommended daily intake of Vitamin D fluctuates based on age, overall health, and sun exposure. Consulting with a healthcare professional ensures a personalized and effective approach to supplementation.

vitamin d

2. Vitamin C


  • Antioxidant defense: Free radicals—unstable molecules—pose a continuous threat to our cellular health, potentially accelerating aging and disease onset. Vitamin C, renowned for its antioxidant properties, counteracts these radicals, offering cellular protection from oxidative harm.
  • Cardiovascular and skin health: This vital nutrient facilitates lower blood pressure levels and curtails chronic disease risks. Simultaneously, Vitamin C boosts collagen synthesis, essential for skin elasticity and repair, and provides a shield against the detrimental effects of UV exposure.

Vitamin C is an antioxidant that fights cellular damage [2] and promotes a longer, healthier life. It also supports skin health, reducing signs of aging.

Sources and intake recommendations

  • Dietary sources:
    • Citrus fruits 
    • Berries 
    • Kiwi
    • Pineapple
    • Papaya
    • Tomatoes
    • Bell peppers
    • Green vegetables (spinach, kale)
    • Broccoli
    • Brussels sprouts
  • Recommended daily intake: While the optimal intake can vary based on factors like age, gender, and health status, general recommendations for adults are:
    • Men: 90 mg/day
    • Women: 75 mg/day
    • Smokers or those under high stress may require slightly more. It’s always advisable to consult with a healthcare professional for individualized guidance.
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3. Vitamin E


  • Defends against oxidation and inflammation: Vitamin E acts as an antioxidant, protecting against oxidative stress and inflammation which are both linked to heart disease. It guards heart health and reduces potential cardiovascular risks.
  • Good for the eye and skin: Vitamin E moisturizes, aids wound healing, and protects from UV rays. It also helps with eye health by reducing the risk of macular degeneration and cataracts.

Vitamin E’s multifaceted health benefits, from heart to skin and eyes, inevitably cast it as a protagonist in the longevity narrative. By countering oxidative damage and supporting pivotal body functions [3], it sets the stage for a longer, more vibrant life.

Sources and intake recommendations

  • Dietary sources:
    • Nuts (especially almonds)
    • Seeds (e.g., sunflower seeds)
    • Spinach
    • Broccoli
    • Fortified cereals
  • Recommended daily intake: Typically, adults should aim for 15 mg (or 22.4 IU) daily. Individual needs might vary; thus, seeking a healthcare professional’s counsel is beneficial.

4. Vitamin K


  • Prevents excessive bleeding: A vital player in the coagulation process, Vitamin K ensures our blood clots effectively, safeguarding against excessive bleeding during injuries or surgical procedures.
  • Boosts bone health: Vitamin K is essential for bone health as it aids in bone mineralization, making them strong and reducing the risk of fractures and osteoporosis.

Emerging research suggests that Vitamin K’s role isn’t limited to blood and bones. Studies indicate its potential to promote longevity. Adequate Vitamin K levels could mitigate the risks associated with cardiovascular diseases and bone health [4], emphasizing its profound impact on healthy aging.

Sources and intake recommendations

  • Dietary sources:
    • Green leafy vegetables (e.g., kale, spinach)
    • Broccoli
    • Brussels sprouts
    • Fish, meat, and eggs
    • Cereals
  • Recommended daily intake: Adults generally need around 90-120 mcg daily, with variation between men and women. As always, a consultation with a healthcare expert can offer tailored guidance.

5. Vitamin B12


  • Promotes DNA synthesis and brain health: Vitamin B12 is essential for DNA formation and nerve health, with implications for cognitive function and preventing neurological disorders.
  • Prevents anemia: B12 is crucial for red blood cell formation. A deficiency often correlates with a form of anemia, where one’s blood has a reduced capacity to carry oxygen, leading to fatigue and weakness.

Sustaining adequate B12 levels can be a cornerstone of longevity. The vitamin’s profound impact on nerve health and its role in combating anemia [5] underline its significance in promoting a long, healthy life.

Sources and intake recommendations

  • Dietary sources:
    • Animal products (e.g., fish, meat, poultry, eggs, milk)
    • Fortified cereals and plant-based milks
    • Nutritional yeast
  • Recommended daily intake: For adults, the general guideline hovers around 2.4 mcg daily. Diverse needs may arise, so it’s wise to consult with a healthcare specialist.

6. Magnesium


  • Nerve, muscle and energy: Central to various physiological processes, magnesium is crucial for nerve function, assisting in transmitting electrical signals in the body. Additionally, it aids muscle relaxation, helping to stave off cramps, and plays an instrumental role in the body’s energy production.
  • Heart and bones: This mineral bolsters heart health by stabilizing heart rhythms and reducing hypertension risks. For the skeletal system, magnesium supports bone density, thus reducing fracture risks and warding off osteoporosis.

The multifaceted benefits of magnesium, spanning from nerves to bones [6], [7], make it a vital element in the longevity equation. Its comprehensive health benefits can potentially lead to a longer, more vital life.

Sources and intake recommendations

  • Dietary sources:
    • Leafy green vegetables (e.g., spinach, chard)
    • Nuts and seeds (e.g., almonds, pumpkin seeds)
    • Whole grains
    • Avocado
    • Bananas
    • Dark chocolate
  • Recommended daily intake: The general adult recommendation is around 310-420 mg daily, though individual needs may vary. Consultation with a healthcare expert is always recommended.

7. Zinc


  • Boosts immunity and optimizes DNA synthesis: Zinc is essential for our immune system and DNA synthesis, helping fight off pathogens and maintain proper cell function.
  • Helps in wound healing: Renowned for its accelerated wound healing capacities, zinc aids skin health, ensuring timely recovery from injuries and cuts.

Research has revealed that zinc is crucial for longevity as it aids in immediate immune responses and may prevent chronic diseases and conditions associated with aging [8].

Sources and intake recommendations

  • Dietary sources:
    • Meat (especially red meat)
    • Shellfish
    • Legumes (e.g., chickpeas, lentils)
    • Seeds (e.g., pumpkin, sesame)
    • Nuts
    • Dairy
    • Eggs
  • Recommended daily intake: Typically, adult men require around 11 mg and women around 8 mg daily. Individualized needs may warrant expert consultation.

Can you take vitamins and minerals together?

Yes, you can. Many vitamins and minerals, when taken together, can actually boost each other’s effects. For example, Vitamin D helps our body absorb calcium, which is essential for strong bones. 

Similarly, Vitamin C improves how our body takes in iron, important for healthy blood. However, there’s a catch: some combinations, like calcium and iron, can reduce each other’s absorption. It’s a good idea to consult a healthcare professional before taking supplements to ensure the proper combination.

Should everyone take vitamin and mineral supplements?

The decision to take vitamin and mineral supplements isn’t one-size-fits-all. While supplements can benefit those with specific deficiencies or certain health conditions, they aren’t always necessary for everyone. 

A balanced diet, rich in whole foods, often provides the essential nutrients most individuals require. Over-reliance on supplements can even lead to excess intake of certain vitamins and minerals, potentially causing harm. 

Before adding supplements to your regimen, it’s advisable to consult your doctor. They can provide guidance tailored to individual needs, ensuring both safety and efficacy.

Closing thoughts

Understanding the complexities of vitamins and minerals is essential for our long-term health and well-being. Supplements can provide valuable support for specific deficiencies, but they shouldn’t replace a diverse and balanced diet filled with whole foods. 

Such a diet usually meets our body’s nutritional demands, promoting both present health and future vitality. Still, individual needs can vary widely. Always consult with healthcare professionals to determine the best dietary and supplemental choices for your unique situation.


Does taking vitamins and minerals prolong life?

While vitamins and minerals are important for our health, taking supplements regularly may not increase our lifespan. However, addressing nutrient deficiencies can improve our quality of life and alleviate health issues.

What supplements are good for life longevity?

Research suggests that certain supplements, like omega-3 fatty acids, antioxidants like vitamins C and E, and resveratrol, might have potential longevity benefits. However, it’s essential to consult with a doctor before starting any supplementation regimen for individualized guidance.

Which supplements help stay younger?

Supplements like collagen, resveratrol, and antioxidants (e.g., vitamins C and E) are often touted for their potential anti-aging benefits for skin and overall vitality. It’s important to remember that individual results may vary, so it’s always wise to consult with a healthcare provider for personalized advice.

Is vitamin A or C better for anti-aging?

Both vitamin A (often in the form of retinoids) and vitamin C have recognized benefits for skin health and anti-aging; vitamin A can help with cell turnover and reducing wrinkles, while vitamin C aids in collagen production and skin brightening. The “better” choice often depends on individual skin needs and concerns, and combining both can be effective for comprehensive anti-aging benefits.

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[1] https://pubmed.ncbi.nlm.nih.gov/22019754/ 
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/ 
[3] https://pubmed.ncbi.nlm.nih.gov/3611528/ 
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/ 
[5] https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/ 
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8313472/
[7] https://www.denk-nutrition.de/en/guidebooks/magnesium-all-rounder-for-muscles-nerves-heart-bones/ 
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4321209/

The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.