How Vitamins & Supplements Can Increase Longevity
We all know that the best way to get essential vitamins and minerals is through our diets. Eating nutrient-rich foods every day, for every meal, helps your body stay in optimal condition. Unfortunately, that’s just not practical for most of us—busy schedules mean we don’t always have time to prepare a wide range of fresh vegetables, fruits, proteins, and whole grains on a daily basis. That’s where supplementation comes in. Carefully chosen vitamins and supplements can increase longevity by filling in those dietary gaps, ensuring that your body has what it needs to thrive.
What Research Says About Supplements and Longevity
Bruce Ames, PhD, professor emeritus at University of California-Berkeley and senior scientist at Children’s Hospital Oakland Research Institute, published the most widely recognized research on the subject of longevity vitamins. He claims that aging is accelerated when the body isn’t getting the nutrients it needs.
Ames is known for the so-called “triage theory,” which hypothesizes that the body prioritizes short-term survival and reproduction over longevity. If the body doesn’t have sufficient nutrients to fuel all biological processes, it directs those that it does have available to the processes that are essential for the short-term, rather than DNA repair and other processes that are important for longevity. Eventually, the body’s ability to heal itself is compromised, and the risk of chronic illness is increased.
Longevity Vitamins
Ames’s list of longevity vitamins isn’t just meant to increase lifespan, but also healthspan, or the number of healthy, active years a person can expect to experience in their lives. According to Ames, the best vitamins and supplements for longevity are:
Vitamins
- Vitamin A – Important for vision, cell division, and immunity; also has antioxidant properties.
- Vitamin B-1 – Also known as thiamine, vitamin B-1 helps the cells convert food into energy.
- Vitamin B-2 – Vitamin B-2, or riboflavin, helps maintain the body’s energy supply by breaking down fat, protein, and carbohydrates.
- Vitamin B-6 – Supports nervous system and immune system health.
- Vitamin B-12 – Critical vitamin that plays a role in cell metabolism, nerve function, red blood cell formation, and the production of DNA.
- Vitamin C – Important for tissue repair, protecting cells, and supporting blood vessel, bone, and cartilage health
- Vitamin D – Regulates the amount of calcium and phosphate in the body, supporting bone, teeth, and muscle health.
- Vitamin E – Protects the body from oxidative stress and inflammation.
- Vitamin K – Promotes healing and blood clotting after injury.
- Biotin – Helps turn food into energy.
- Choline – Supports nervous system health and the formation of membranes around the cells.
- Folic Acid – Supports the development of healthy red blood cells.
- Niacin – Helps the body convert food into energy, along with supporting the nervous system, digestive system, and skin health.
- Pantothenate – Important for the health of the liver, eyes, and skin.
Minerals
- Calcium – Although best known for building strong bones, calcium is also needed for the proper function of the heart, muscles, and nerves.
- Chloride – An electrolyte that helps keep the amount of fluid inside and outside of the cells in balance.
- Chromium – Chromium helps move glucose from the bloodstream into cells.
- Cobalt – Essential for the production of red blood cells and nervous system health.
- Copper – Another mineral that supports the production of red blood cells; it also supports immune function and healthy bones, blood vessels, and nerves.
- Iodine – Essential for the thyroid hormones that control the body’s metabolism.
- Iron – Important for growth and development; helps the body carry oxygen from the lungs to other parts of the body.
- Manganese – Supports connective tissue health.
- Magnesium – Supports muscle and nerve function. Chronically low magnesium levels can increase the risk of high blood pressure, heart disease, type 2 diabetes, and osteoporosis, all common diseases among aging populations.
- Molybdenum – Processes proteins and genetic material; also breaks down drugs and toxic substances.
- Phosphorus – Like calcium, phosphorus is important for maintaining bone health.
- Potassium – Important for nerve and muscle function, along with moving nutrients into cells and waste products out. It also maintains a regular heartbeat.
- Selenium – Fights oxidative stress that causes aging and supports the immune system and thyroid health.
- Sodium – Most Americans have sodium levels that are too high, but a small amount is essential for normal bodily functions.
- Sulfur – Sulfur supports longevity by building and repairing DNA and protecting cells from damage.
- Zinc – Essential for the immune system, metabolism function, and wound healing.
Other Longevity Nutrients
- Omega-3 Fatty Acids – Support cardiovascular health and reduce inflammation.
- Amino Acids – There are nine essential amino acids that support a wide range of processes in the body, including tissue growth, immune function, energy production, and nutrient absorption.
The Bottom Line on Supplements for Longevity
With so many essential vitamins for longevity, it may feel impossible to work them all into your diet! We recommend that you start with a solid foundation in the form of a comprehensive multivitamin to cover all of your nutritional bases. Consult with a trusted healthcare provider or dietitian to see if there are any additional supplements you need based on your diet and current health.
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