9 Vitamins and Nutrients Longevity Experts Want You to Eat More Of

At the turn of the New Year, many Americans are focused on taking their health to the next level with the goal of improved longevity. “Longevity isn’t just about living longer – it’s about living better; adding life to your years, not just years to your life,” says Kaitlyn Comeau, RD, PN1-SSR. 

And while hitting the crowded gyms at this time of year is certainly one way to promote longevity, intentional nutrition choices are another key piece of the puzzle. When trying to earn your way into the centenarian club, there are a handful of foods to embrace—as well as plenty of others to avoid. But to take it a step further, there’s a smattering of nutrients that may encourage this outcome, too. 

“Good nutrition has the power to support not just lifespan, but healthspan. By focusing on nourishing your body now, you can work toward a future where those extra years are healthier, more active, and truly enjoyable,” Comeau encourages. Here, we’ll dive into what the research tells us about which vitamins, minerals, and other nutrients may promote a longer, more vibrant life.

9 Essential Vitamins and Nutrients for a Longer Life

“Nutrition is the foundation of longevity—it’s like giving your body premium fuel for the long haul. The foods you choose can protect your cells, boost your energy, and reduce the risk of chronic diseases that often cut life short. I tell my clients to think of every bite as an investment in their future,” Comeau explains. With this in mind, we’ve rounded up nine nutrients, vitamins, and minerals for you to embrace on your path towards impressive longevity.

Vitamin D

Also known as the sunshine vitamin, vitamin D is a much talked about micronutrient—especially in the U.S. where deficiency is common all year-round (but particularly so in the dark winter months). This vitamin is so important, as it plays a critical role in reducing inflammation throughout the body, as well as supporting bone and immune health. But vitamin D may actually help us live longer, more fulfilling lives, too. “Research shows that having adequate vitamin D levels can lower the risk of chronic conditions like osteoporosis, certain cancers, and heart disease, all of which impact longevity,” says Comeau. While catching anywhere from five to 30 minutes of sun rays per day is one of the best ways to increase your vitamin D levels, certain vitamin D-rich food sources can also help. These include eggs, fortified products like dairy and orange juice, mushrooms exposed to ultraviolet (UV) light, and fatty fish like tuna, salmon, and sardines.

Omega-3 Fatty Acids

Speaking of fish, we’ve all heard the call to eat more of it on a regular basis, and that is largely due to the omega-3 fatty acids it contains. “Omega-3s, found in fatty fish like salmon and plant-based sources like flaxseeds, support heart health, reduce inflammation, and improve brain function,” says Comeau. However, these fats may also promote longevity. “Studies suggest that higher omega-3 levels are associated with reduced risk of age-related diseases and longer lifespan,” she adds. Beyond salmon and flax, you can also find this fat in walnuts, hemp, sardines, anchovies, tuna, seaweed, and oysters.

Magnesium

Though often associated with relaxation and better sleep, magnesium is an important mineral for overall health. “Magnesium plays a vital role in muscle function, nerve signaling, and blood sugar control,” Comeau explains. However, embracing this micronutrient found in bananas, spinach, avocado, tofu, nuts, and seeds, may also help you live longer thanks to its role in cardiovascular health. “Getting enough magnesium can help protect your heart and reduce the risk of heart disease, one of the top causes of death [in America],” Comeau adds.

Vitamin B12

As one of the most buzzworthy B complex vitamins, vitamin B12 plays a vital role in nerve function, DNA synthesis, and red blood cell production. But vitamin B12 is a nutrient that becomes even more important to focus on as time goes on, especially when vibrant aging is on the docket. “As we age, it’s harder to absorb vitamin B12, which leads to potential deficiencies and can result in fatigue, cognitive decline, and neurological damage. Thus, sufficient levels of B12 support healthy aging,” Comeau explains. Some of the best sources of vitamin B12 include lean meats, seafood, dairy, eggs, and nutritional yeast, which is why it can be hard for plant-based eaters to consume enough B12 on a regular basis.

Vitamin E

Oxidative stress in the body is the process of cellular damage at the hands of free radical molecules (unstable, oxygen reactive atoms). It is also one of the main drivers of aging in the body, contributing to wrinkles, neurodegenerative diseases, and a range of chronic illnesses. The best way to significantly reduce oxidative stress in the body is to consume more antioxidants…and one of the best in the diet is vitamin E! “Vitamin E is a powerful antioxidant that helps protect your cells from damage, keeping your immune system strong and slowing down signs of aging,” Comeau agrees. As a fat-soluble vitamin, you can find meaningful amounts of vitamin E in avocado, nuts, seeds, wheat germs, eggs, spinach, broccoli, bell peppers, and asparagus.

Plant Compounds

Another super effective source of antioxidants in the diet is polyphenols—a type of plant compound. “Found in foods like berries, green tea, and olive oil, polyphenols have powerful anti-inflammatory and antioxidant properties. Research links their consumption with improved heart health, reduced oxidative stress, and a lower risk of chronic diseases, contributing to a longer lifespan,” says Comeau. Beyond the options Comeau mentions, polyphenols can also be found in cocoa, nuts, seeds, and whole grains.

Creatine

Though not quite categorized as a nutrient, creatine is an amino-acid based compound readily found throughout the body that may also promote healthy aging. Though commonly known for fueling workouts and enhancing muscle performance, evidence is starting to show that creatine may be supportive of brain and cognitive health, and, in turn, healthy aging. “Studies suggest it can improve memory, learning, and processing speed by boosting energy availability in brain cells as well as help protect against age-related cognitive decline and neurodegenerative diseases like Alzheimer’s and Parkinson’s,” says Comeau. Given that creatine is composed of amino acids arginine, glycine, and methionine, many of its sources are protein-rich options like lean meats, seafood, nuts, seeds, and dairy.

Soluble Fiber

“A healthy gut microbiome is key to longevity. A diverse and balanced gut microbiota is linked to reduced inflammation, improved immune function, and better digestion, which is key in overall health and aging,” says Comeau. One of the best ways to support a thriving gut microbiome is to embrace a range of fiber-rich foods—especially those with soluble fiber, as it acts as a prebiotic, or food for your healthy gut bacteria. And as an added bonus, 2024 research even found prebiotics to improve frailty scores in older individuals. Fantastic sources of soluble fiber include garlic, onions, honey, legumes, flax, oats, berries, and mushrooms, though most fiber-containing foods like fruits, vegetables, whole grains, nuts, and seeds will contain some amount of soluble fiber.

Adaptogens

While also not technically considered nutrients, adaptogens are plant-based compounds (though some synthetic varieties also exist) that may aid in improved longevity. “Incorporating adaptogens into the diet may improve resilience to stress, enhance energy levels, and support overall well-being, potentially contributing to a longer, healthier life,” says Comeau. Food sources include turmeric, goji berries, rhodiola, ashwagandha, and a range of mushrooms like shiitake, reishi, cordyceps, and lion’s mane. In fact, lion’s mane mushrooms may be particularly beneficial for maintaining brain health into your later years. “Known for its potential cognitive benefits, lion’s mane contains compounds that may stimulate nerve growth factor (NGF), supporting brain health and potentially reducing the risk of neurodegenerative diseases,” Comeau adds.