14 ‘Longevity Vitamins’ that Promote Healthy Aging

A recent review of more than a decade of research shows that being deficient of vitamins, minerals and some compounds can shorten your lifespan.

Bruce Ames, the author of the review, explains that when your body has limited nutrients, it uses the available ones for short-term health, giving less priority to regulation and repair of cellular DNA and proteins that promote longevity.

LONGEVITY VITAMINS

Ames dubbed this of list nutrients “longevity vitamins”, explaining that we need them to live a long, healthy life. Here are the vitamins that promote longevity and healthy aging.

1. Vitamin C

Vitamin C has strong antioxidant properties that protect your cells from damage by free radicals. You can get it from broccoli, tomatoes, spinach, citrus fruits and leafy greens.

2. Vitamin B12

This vitamin plays vital roles including DNA synthesis, blood formation and energy production. Here are good plant-based sources of vitamin B12. 

3. Vitamin A

We need this vitamin to keep our skin, bones, cell membranes, teeth and eyes healthy. Since over half of Americans have a high risk of vitamin A deficiency, get enough of it from yellow veggies, leafy green veggies, tomatoes and oranges.

4. Vitamin D

Vitamin D will keep your bones strong and offer many other health benefits. Make sure you get enough sunlight exposure and consider taking a vitamin D supplement.

5. Omega-3 Fats

Omega-3s are popular because they’re essential for joint, skin, brain, heart and vision health. You may think that you need to eat fish to get adequate Omega-3s, but there are also plenty of plant sources of this longevity vitamin.

6. Vitamin K

Vitamin K from foods like leafy greens and grapes will promote bone metabolism, blood clotting, and regulate blood calcium levels. Eat these vitamin K-rich foods to boost your levels and promote healthy aging

7. Vitamin E

This vitamin has strong antioxidant properties that help fight inflammation, and it plays a role in the production of red blood cells. Get it from nuts, seeds, avocados and leafy greens.

8. Vitamins B1

Also known as thiamine, this B vitamin promotes the flow of electrolytes in and out of muscle and nerve cells. Boost your intake by eating nuts, peas and oranges.

9. Vitamin B2

B2 supplies your body with energy by helping breakdown, protein, fats and carbs. Get it from mushrooms, leafy greens, almonds and avocado.

10. Vitamin B3

This vitamin is important for keeping your skin and nervous system healthy, and  can get it from simply eating plenty of green veggies.

11. Vitamin B5

Also known as pantothenic acid, vitamin B5 helps synthesize cholesterol, form red blood cells and convert food into glucose. Avocado and sunflower seeds are good sources.

12. Vitamin B6

B6 is essential for a strong immune system and a healthy brain. Get it from eating bananas, chickpeas and potatoes.

13. Vitamin B7

Many of us know vitamin B7 as biotin. It keeps the skin, hair and nails healthy. It also helps pregnant women and nursing mothers maintain optimal health. Good sources include cauliflower, leafy greens and almonds.

14. Vitamin B9

This vitamin is also referred to as folic acid or folate. Take supplements or get it from natural sources such as beets, asparagus, Brussel Sprouts, turnips and avocados.

MINERALS AND COMPOUNDS FOR HEALTHY AGING

Along with the longevity vitamins, eat the minerals below for longevity and healthy aging.

• Zinc
• Magnesium
• Copper
• Selenium
• Calcium
• Chromium
• Chloride
• Choline
• Cobalt
• Potassium
• Iron
• Molybdenum
• Iron
• Phosphorus
• Iodine
• Sulphur
• Sodium
• Potassium

Ames also recommends the compounds below for longevity.

• Queuine
• PQQ
• Astaxanthin
• Ergothioneine
• Lutein
• Zeaxanthin
• Taurine
• Beta carotene
• Alpha carotene
• Lycopene
• Zeaxanthin
• Beta cryptoxanthin