7 Anti-Aging Vitamins for Health and Longevity

Vitamins are essential organic compounds that the body requires in small amounts to support various metabolic processes. In total, there are approximately 15 vitamins that are crucial for proper bodily function. These vitamins were discovered when severe dietary deficiencies were linked to serious health consequences.

Maintaining a balanced and healthy diet is typically sufficient to provide the body with all the necessary vitamins or their precursors, which the body uses to synthesize them. Despite the fact that we only require minuscule amounts of these substances, they play a crucial role in promoting our health and well-being. Some vitamins help to enhance our immune system, others support our nervous system, and some assist our bodies in fighting oxidative stress, one of the leading causes of aging.

As we age, the absorption of many nutrients, including vitamins, can be impaired in the intestine.¹Woudstra T, Thomson AB. Nutrient absorption and intestinal adaptation with ageing. Best Pract Res Clin Gastroenterol. 2002 Feb;16(1):1-15. doi: 10.1053/bega.2001.0262. PMID: 11977925. PubMed Source If you are concerned about not getting enough nutrients from your diet or experiencing some deficiency symptoms, consider taking a vitamin deficiency test. This is the best way to determine whether you need any diet supplementation.

The metabolism of the vitamins listed below often gets impaired with aging, so their supplementing can improve general health and vitality and optimize physical and mental well-being. Some of these anti-aging vitamins can even potentially extend the lifespan, but research in this direction is still ongoing.

Vitamin D is a fat-soluble vitamin that is important for the body for several reasons. First, it helps the body to absorb calcium, which is crucial for building and maintaining strong bones. In addition, vitamin D plays a role in the proper functioning of the immune system, as it helps to regulate the production of certain immune cells.

Vitamin D has also been linked to a reduced risk of several chronic diseases, such as multiple sclerosis, type 1 diabetes, and some forms of cancer. Some studies have even suggested that adequate vitamin D levels may be associated with a lower risk of depression and improved cognitive function.² Fleet, James C et al. “Vitamin D and cancer: a review of molecular mechanisms.” The Biochemical journal vol. 441,1 (2012): 61-76. PubMed Source ³Gunville, Cameron F et al. “The role of vitamin D in prevention and treatment of infection.” Inflammation & allergy drug targets vol. 12,4 (2013): 239-45. PubMed Source ⁴Akpınar, Şerife, and Makbule Gezmen Karadağ. “Is Vitamin D Important in Anxiety or Depression? What Is the Truth?.” Current nutrition reports vol. 11,4 (2022): 675-681. PubMed Source

Vitamin D levels gradually decrease (3 nmol/L serum every 10 years) with aging. It even was proposed to use vitamin D as a marker of aging.⁵ Schöttker, Ben et al. “Serum 25-Hydroxyvitamin D Levels as an Aging Marker: Strong Associations With Age and All-Cause Mortality Independent From Telomere Length, Epigenetic Age Acceleration, and 8-Isoprostane Levels.” The journals of gerontology. Series A, Biological sciences and medical sciences vol. 74,1 (2019): 121-128. PubMed Source Therefore, older people are at risk for vitamin D deficiency. Its deficiency can accelerate aging even further. People who are deficient in Vitamin D have an epigenetic age that is nearly a year more than average.⁶ Vetter, Valentin Max et al. “Epigenetic Clock and Leukocyte Telomere Length Are Associated with Vitamin D Status but not with Functional Assessments and Frailty in the Berlin Aging Study II.” The journals of gerontology. Series A, Biological sciences and medical sciences vol. 75,11 (2020): 2056-2063. PubMed Source Likely, it is reversible, and vitamin D supplements can slow down epigenetic aging.

The body creates vitamin D from direct sunlight on the skin outdoors, and small amounts can be found in some food (oily fish, egg yolks). But even if you eat a healthy diet, getting enough vitamin D via your food is almost impossible. Moreover, nearly 70 % of Americans are currently deficient in this essential vitamin. The daily recommended dose is 10 micrograms or 400 IU. However, if one is deficient, the dose should be higher and should be adjusted by a healthcare professional. As a rule of thumb, supplementation with 1 000 IU will raise the blood levels by about 5 ng/ml.⁷ Dr. Rhonda Patrick: Micronutrients for Health & Longevity | Huberman Lab Podcast #70 (URL)

Research has demonstrated that CoQ10 supplementation can have significant life-extending benefits for several organisms.⁹ Quiles, José L et al. “Coenzyme Q supplementation protects from age-related DNA double-strand breaks and increases lifespan in rats fed on a PUFA-rich diet.” Experimental gerontology vol. 39,2 (2004): 189-94. PubMed Source ¹⁰ Bliznakov, E G. “Aging, mitochondria, and coenzyme Q(10): the neglected relationship.” Biochimie vol. 81,12 (1999): 1131-2. PubMed Source These findings suggest that humans may also reap longevity advantages from CoQ10 supplementation. By shielding mitochondria from oxidative stress and improving their energy-burning efficiency, CoQ10 can help enhance health and prolong life.

CoQ10 can be obtained from dietary sources such as oily fish (salmon and tuna), organ meats (liver), and whole grains. A daily recommended dose typically falls between 100 to 200 milligrams. Incorporating CoQ10 into your daily routine may be wise for those looking to boost their overall health and longevity.

Vitamin K is a remarkable micronutrient with numerous health benefits, particularly in the context of age-related diseases such as cardiovascular diseases, osteoporosis, and osteoarthritis. ¹¹ Simes, Dina C et al. “Vitamin K as a Powerful Micronutrient in Aging and Age-Related Diseases: Pros and Cons from Clinical Studies.” International journal of molecular sciences vol. 20,17 4150. 25 Aug. 2019. Simes, Dina C et al. “Vitamin K as a Powerful Micronutrient in Aging and Age-Related Diseases: Pros and Cons from Clinical Studies.” International journal of molecular sciences vol. 20,17 4150. 25 Aug. 2019. Simes, Dina C et al. “Vitamin K as a Powerful Micronutrient in Aging and Age-Related Diseases: Pros and Cons from Clinical Studies.” International journal of molecular sciences vol. 20,17 4150. 25 Aug. 2019. PubMed Source By incorporating vitamin K into your diet, you may be able to extend your lifespan – research has indicated that individuals with higher vitamin K intakes have a lower risk of death from all causes.¹² Juanola-Falgarona, Martí et al. “Dietary intake of vitamin K is inversely associated with mortality risk.” The Journal of nutrition vol. 144,5 (2014): 743-50. PubMed Source Moreover, it is important to take this vitamin together with the vitamin D since they work synergetically for improving bone and cardiovascular health ¹³van Ballegooijen, Adriana J et al. “The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review.” International journal of endocrinology vol. 2017 (2017): 7454376. PubMed Source

Green leafy vegetables and vegetable oils are excellent food sources of vitamin K. The recommended daily dose typically ranges between 90 micrograms (for women) to 120 micrograms (for men). It is important to note that vitamin K also plays a vital role in blood clotting. Therefore, if you are taking a blood-thinning drug, it is important to check with your doctor first to coordinate doses.

Vitamin E is an effective antioxidant that protects cell membranes and prevents damage to enzymes associated with free radicals. Many claims have been made about vitamin E’s efficacy in fighting cardiovascular diseases, cancer, and overall health improvement.¹⁸ Glynn, Robert J et al. “Effects of random allocation to vitamin E supplementation on the occurrence of venous thromboembolism: report from the Women’s Health Study.” Circulation vol. 116,13 (2007): 1497-503. PubMed Source ¹⁹Mohseni, Shahrzad et al. “Effect of vitamins C and E on cancer survival; a systematic review.” Daru : journal of Faculty of Pharmacy, Tehran University of Medical Sciences vol. 30,2 (2022): 427-441. PubMed Source But some studies yielded controversial results, so the research is still ongoing in this direction.

Although this vitamin has many health benefits, it is ineffective in extending lifespan.²⁰Hemilä, Harri, and Jaakko Kaprio. “Vitamin E may affect the life expectancy of men, depending on dietary vitamin C intake and smoking.” Age and ageing vol. 40,2 (2011): 215-20.  PubMed Source But it is no doubt that this vitamin is essential for the antioxidant defense of the body and collagen production. Supplementing with high doses of vitamin E can reduce oxidative stress markers and boost antioxidant defenses in some populations.²¹ Amini, Leila et al. “The Effect of Combined Vitamin C and Vitamin E Supplementation on Oxidative Stress Markers in Women with Endometriosis: A Randomized, Triple-Blind Placebo-Controlled Clinical Trial.” Pain research & management vol. 2021 5529741. 26 May. 2021, PubMed Source It is also widely used in anti-aging skin routines, and it yields the most benefits when applied topically in combination with Vitamin C.²² Lin, Jing-Yi et al. “UV photoprotection by combination topical antioxidants vitamin C and vitamin E.” Journal of the American Academy of Dermatology vol. 48,6 (2003): 866-74.PubMed Source Natural sources of vitamin E include vegetable oils such as sunflower oil, grains, oats, nuts, and dairy products. The recommended daily dose is 15 mg.

Alpha-lipoic acid (ALA) is a fatty acid with powerful antioxidant and anti-inflammatory properties.²³ Rochette, Luc et al. “Alpha-lipoic acid: molecular mechanisms and therapeutic potential in diabetes.” Canadian journal of physiology and pharmacology vol. 93,12 (2015): 1021-7. PubMed Source In humans, it is widely used as a natural method for relieving nerve pain in diabetes. ALA lowers blood glucose, which can protect from nerve damage.

Animal studies show controversial results on the ALA’s ability to prolong lifespan.²⁴ Farr, Susan A et al. “Effect of alpha-lipoic acid on memory, oxidation, and lifespan in SAMP8 mice.” Journal of Alzheimer’s disease : JAD vol. 32,2 (2012): 447-55.  PubMed Source ²⁵Lee, Cheol-Koo et al. “The impact of alpha-lipoic acid, coenzyme Q10 and caloric restriction on life span and gene expression patterns in mice.” Free radical biology & medicine vol. 36,8 (2004): 1043-57. PubMed Source Currently, no sufficient, well-conducted studies in humans demonstrate that ALA extends lifespan, probably due to its low bioavailability.²⁶ Salehi, Bahare et al. “Insights on the Use of α-Lipoic Acid for Therapeutic Purposes.” Biomolecules vol. 9,8 356. 9 Aug. 2019. PubMed Source ALA occurs in different forms: R-(natural) and S-(unnatural) forms. Until recently, most ALA products on the market contained the unnatural S form because R-form is very unstable and difficult to produce. Nowadays, R-forms of ALA also became available, making us believe that improved formulations can increase their absorption and bioavailability. Naturally, ALA is found in many vegetables (spinach, broccoli, tomato, brussels sprouts, and rice bran), meats, and entrails (e.g., liver and kidney). A daily dose of 200 to 2400 mg/day is considered safe.²⁷Nguyen, Hiep. and Vikas Gupta. “Alpha-Lipoic Acid.” StatPearls, StatPearls Publishing, 26 September 2022.PubMed Source

Strictly speaking, nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR) are not vitamins, but they are produced from B vitamins in the body. They are precursors to the nicotinamide adenine dinucleotide (NAD+), a molecule that is found in every cell of the body and is responsible for energy metabolism, DNA repair, and gene expression.²⁸ Yaku, Keisuke et al. “Metabolism and biochemical properties of nicotinamide adenine dinucleotide (NAD) analogs, nicotinamide guanine dinucleotide (NGD) and nicotinamide hypoxanthine dinucleotide (NHD).” Scientific reports vol. 9,1 13102. 11 Sep. 2019. PubMed Source

NAD+ levels decline with age. Low levels of NAD+ are associated with fatigue, age-related muscle loss, cognitive decline, reduced blood vessel health, and shorter lifespan.²⁹ Connell, Niels J et al. “NAD⁺ metabolism as a target for metabolic health: have we found the silver bullet?.” Diabetologia vol. 62,6 (2019): 888-899. PubMed Source On the opposite, nutritional activation of NAD+ metabolism can extend the lifespan of diverse organisms.³⁰ Yaku, Keisuke et al. “NAD metabolism: Implications in aging and longevity.” Ageing research reviews vol. 47 (2018): 1-17. PubMed Source NAD+ production in the body can be boosted in different ways: by exercise, by certain food consumption, or by supplementation. Boosting NAD+ leads to various health benefits on cellular levels, such as improving cellular metabolism, enhancing cellular repair mechanisms, and improving mitochondrial function. It also improves cognitive function and insulin sensitivity.

Both available supplements nowadays, NMN and NR, are very effective in restoring NAD+ levels in animal studies.³¹ Mills, Kathryn F et al. “Long-Term Administration of Nicotinamide Mononucleotide Mitigates Age-Associated Physiological Decline in Mice.” Cell metabolism vol. 24,6 (2016): 795-806. PubMed Source There is a lot of debate about what supplement is better for humans. Many papers show the efficacy and safety of using NR for boosting NAD+ levels.³² Trammell, Samuel A J et al. “Nicotinamide riboside is uniquely and orally bioavailable in mice and humans.” Nature communications vol. 7 12948. 10 Oct. 2016. PubMed Source ³³ Brakedal, Brage et al. “The NADPARK study: A randomized phase I trial of nicotinamide riboside supplementation in Parkinson’s disease.” Cell metabolism vol. 34,3 (2022): 396-407.e6. PubMed Source While NMN trials are ongoing, only one study has shown its safety.³⁴ Irie, Junichiro et al. “Effect of oral administration of nicotinamide mononucleotide on clinical parameters and nicotinamide metabolite levels in healthy Japanese men.” Endocrine journal vol. 67,2 (2020): 153-160.  PubMed Source Although many people admit better subjective feelings after using NMN compared to NR, more research is needed to assess the safety and efficacy of NMN use. As well as, more research is required to evaluate the safety of elevated NAD+ levels via supplementation in humans.

Vitamins are essential for normal body functioning, but aging can impair their absorption in the intestine. This can lead to a decline in blood levels associated with age-related health conditions. Supplements can improve health and vitality if there is a deficiency, which can be determined by a vitamin deficiency test. While some vitamins may potentially extend lifespan, research is ongoing in this area. Remember that besides vitamins, a group of essential minerals is crucial for vitality and can boost longevity. Also, some herbs possess strong anti-aging properties.