Nine essential vitamins and nutrients that may promote a longer life, according to longevity experts.

As the New Year begins, many Americans are prioritizing their health to achieve a longer, healthier life. "Longevity isn’t just about adding years to your life – it’s about improving the quality of those years," says Kaitlyn Comeau, RD, PN1-SSR.

While hitting the gym is a popular choice for improving longevity, making mindful nutrition decisions is equally important. To join the centenarian club, it’s essential to embrace certain foods and avoid others. Furthermore, specific nutrients may help make this goal more attainable.

"Good nutrition not only supports lifespan but also healthspan. By taking care of your body today, you can ensure that those extra years are filled with health, vitality, and enjoyment," says Comeau. Here, we explore the research on vitamins, minerals, and other nutrients that may help foster a longer, more vibrant life.

9 Vital Vitamins and Nutrients for a Longer Life

"Nutrition is the cornerstone of longevity—it’s like fueling your body with premium energy for the long journey ahead. The foods you eat can protect your cells, enhance your energy, and reduce the risk of chronic diseases that threaten to shorten your life. I encourage my clients to view every bite as an investment in their future," Comeau shares. With this in mind, we’ve compiled nine essential nutrients, vitamins, and minerals for you to incorporate on your journey to lasting health.

Vitamin D

Known as the sunshine vitamin, vitamin D is a widely discussed nutrient—particularly in the U.S., where deficiency is common year-round, especially during the dark winter months. This vitamin is crucial for reducing inflammation and supporting bone and immune health. But vitamin D may also play a role in helping us live longer, healthier lives. "Studies show that maintaining adequate vitamin D levels can reduce the risk of chronic conditions like osteoporosis, certain cancers, and heart disease, all of which affect longevity," explains Comeau. While getting five to 30 minutes of sunlight daily is one of the best ways to boost your vitamin D levels, you can also find it in foods like eggs, fortified dairy products and orange juice, UV-exposed mushrooms, and fatty fish like tuna, salmon, and sardines.

Omega-3 Fatty Acids

When it comes to fish, the frequent recommendation to consume it regularly is largely because of the omega-3 fatty acids it contains. "Omega-3s, present in fatty fish such as salmon and plant-based sources like flaxseeds, are crucial for heart health, reducing inflammation, and enhancing brain function,” says Comeau. These fats may also contribute to longevity. "Research shows that higher omega-3 levels correlate with a lower risk of age-related diseases and a longer lifespan," she adds. In addition to salmon and flax, omega-3s are found in walnuts, hemp, sardines, anchovies, tuna, seaweed, and oysters.

Magnesium

Although magnesium is commonly linked to relaxation and improved sleep, it is a vital mineral for overall health. "Magnesium is essential for muscle function, nerve signaling, and regulating blood sugar," says Comeau. Additionally, incorporating this micronutrient, found in foods like bananas, spinach, avocado, tofu, nuts, and seeds, may contribute to a longer life due to its role in cardiovascular health. "Adequate magnesium intake helps safeguard the heart and lowers the risk of heart disease, one of the leading causes of death in the United States," she explains.

Vitamin B12

As one of the most talked-about B complex vitamins, vitamin B12 plays a crucial role in nerve function, DNA synthesis, and the production of red blood cells. However, vitamin B12 becomes even more essential as we age, especially when aiming for vibrant aging. "As we get older, our ability to absorb vitamin B12 decreases, which can lead to deficiencies that cause fatigue, cognitive decline, and neurological damage. Therefore, maintaining adequate B12 levels is key to healthy aging," explains Comeau. Excellent sources of vitamin B12 include lean meats, seafood, dairy, eggs, and nutritional yeast, which is why it may be challenging for plant-based eaters to get enough B12 regularly.

Vitamin E

Oxidative stress in the body refers to the damage caused by free radical molecules (unstable, reactive oxygen atoms). It’s one of the primary contributors to aging, causing wrinkles, neurodegenerative diseases, and various chronic illnesses. To combat oxidative stress, consuming more antioxidants is essential—and one of the best antioxidants in your diet is vitamin E! "Vitamin E is a powerful antioxidant that helps protect your cells from damage, supports immune function, and slows down the visible signs of aging," says Comeau. As a fat-soluble vitamin, you can find significant amounts of vitamin E in avocado, nuts, seeds, wheat germ, eggs, spinach, broccoli, bell peppers, and asparagus.

Plant Compounds

Another potent source of antioxidants in the diet comes from polyphenols, a type of plant compound. "Polyphenols, found in foods like berries, green tea, and olive oil, have powerful anti-inflammatory and antioxidant properties. Research has shown that their consumption is linked to better heart health, reduced oxidative stress, and a lower risk of chronic diseases, all of which contribute to a longer life," says Comeau. In addition to the foods Comeau mentions, polyphenols are also present in cocoa, nuts, seeds, and whole grains.

Creatine

While not officially classified as a nutrient, creatine is an amino-acid-based compound found throughout the body, which may also support healthy aging. Known primarily for enhancing workout performance and muscle strength, emerging evidence suggests creatine may also benefit brain and cognitive health, thereby supporting healthy aging. "Research indicates that creatine can enhance memory, learning, and processing speed by increasing energy availability in brain cells, and may help prevent age-related cognitive decline and neurodegenerative diseases like Alzheimer’s and Parkinson’s," says Comeau. Since creatine consists of the amino acids arginine, glycine, and methionine, its sources are protein-rich foods such as lean meats, seafood, nuts, seeds, and dairy.

Soluble Fiber

"A healthy gut microbiome is essential for longevity. A diverse and balanced gut microbiota is associated with reduced inflammation, improved immune function, and better digestion, all crucial aspects of health and aging," explains Comeau. One of the most effective ways to nourish your gut microbiome is by consuming a variety of fiber-rich foods, especially those containing soluble fiber, which acts as a prebiotic, providing food for your beneficial gut bacteria. Moreover, recent research in 2024 found that prebiotics can improve frailty scores in older adults. Excellent sources of soluble fiber include garlic, onions, honey, legumes, flax, oats, berries, and mushrooms, though most fiber-rich foods like fruits, vegetables, whole grains, nuts, and seeds also contain some amount of soluble fiber.

Adaptogens

Although not officially classified as nutrients, adaptogens are plant-based compounds (with some synthetic versions available) that can potentially contribute to a longer life. "Including adaptogens in your diet may help you better handle stress, boost energy, and promote overall well-being, which can lead to a healthier and longer life," says Comeau. Foods containing adaptogens include turmeric, goji berries, rhodiola, ashwagandha, and various types of mushrooms like shiitake, reishi, cordyceps, and lion’s mane. Notably, lion’s mane mushrooms might be especially helpful for preserving brain health as we age. "Lion’s mane is known for its cognitive benefits, as it contains compounds that may trigger the production of nerve growth factor (NGF), which supports brain health and may lower the risk of neurodegenerative diseases," Comeau adds.