Top 6 Minerals for Vitality and Longevity

In a nutshell

Deficiencies in some essential minerals can harm our health, shortening our lifespan. Meanwhile, up to 70% of Americans are deficient in some essential minerals.
This article focuses on minerals that keep our cells younger and healthier and often might not be enough in our diet.
Some of these minerals are essential for proper functioning and staying healthy (such as magnesium, selenium, zinc, and copper).
Others (like alpha-ketoglutarate and lithium) don’t belong to the class of essential minerals but are proven to be effective for enhancing vitality and prolonging the lifespan.

What minerals are essential for health and lifespan?

Our body requires approximately 16 essential minerals to function properly and stay healthy, including calcium, chloride, chromium, cobalt, copper, iodine, iron, manganese, magnesium, and molybdenum, phosphorus, potassium, selenium, sodium, sulfur, and zinc. These minerals are mostly used in metabolic reactions as parts of enzymes. It has been proposed that all proteins and enzymes in our body can be classified into two classes according to their role in immediate survival and their function in long-term health: survival proteins versus longevity proteins. ¹ This is the so-called Triage theory developed by Dr. Bruce Ames.

According to this theory, if there is a deficiency in some of the essential minerals, the proteins that are important for immediate survival are prioritized and get the minerals required for their synthesis. However, those proteins that are important in the long term might experience shortages leading continuously to accelerated aging. Therefore, we want to ensure our body has adequate access to the full range of essential minerals.

1. Selenium

Selenium is an essential element in the human body. It acts in the body by binding with proteins and forming selenoproteins. ² Selenoproteins play a key role in reproduction, thyroid hormone metabolism, and DNA synthesis. They are also powerful antioxidants that help protect against damaging free radicals. Selenium fights aging and prevents age-related diseases, such as tumors, cardiovascular diseases, neuropsychiatric disorders, and chronic inflammation.³

Selenium also is beneficial for skin aging. It protects the skin against ultraviolet stress and photoaging by promoting DNA repair ⁴

Recently, it also has been shown that increased dietary selenium intake was associated with longer telomere length in middle-aged and older Americans. ⁵ Longer telomeres are related to longevity.

Dietary sources of this mineral are seafood, brazil nuts, whole grain cereals, garlic, and eggs. The recommended daily dose is 55 mcg.

2. Magnesium

Magnesium is an important mineral, playing a role in over 300 enzyme reactions in the human body. It is important for normal muscle and nerve functioning. It regulates blood pressure and supports the immune system. Yet it is one of the most common deficiencies affecting approximately 75% of Americans because it is difficult to get enough magnesium through diet solely. Moreover, in today’s world, where chronic stress is prevalent, the loss of magnesium has become more significant than ever before. This is because stress depletes magnesium and accelerates its excretion through urine. Whereas low magnesium levels make the body more vulnerable to stress, leading to a vicious cycle of stress and magnesium deficiency. ⁶

Magnesium deficiency has been associated with increased all-cause mortality, poor DNA repair capacity, increased risk of lung cancer and various other kinds of cancer, heart disease, telomere shortening, and risk of stroke. Supplementing with magnesium improves longevity in a mouse model of premature aging. ⁷

It is also shown that magnesium mimics a key underlying mechanism of calorie restriction. Calorie restriction is one of the most effective interventions that reliably increases lifespan in organisms ranging from yeast to complex mammals by stabilizing their genome. But calorie restriction requires severe reductions in food intake, and most humans find it nearly impossible to follow for a long time. Magnesium, instead, has a similar effect on the genome to the one produced by calorie restriction. ⁸

Magnesium is found in vegetables, nuts, and legumes, but even if you eat a healthy diet, it’s very difficult to get sufficient amounts of magnesium. The daily recommended dose is 320 – 420 mg. It is important to note that the suggested dose is intended for people with sufficient mineral levels. If someone has a deficiency, the recommended dosage should be adjusted accordingly by a healthcare professional.

3. Zinc

Zinc is an essential mineral playing an important role in immune function, wound healing, and brain health, among many other effects. One study on Chinese centenarians revealed that only zinc and copper were in the normal range of all essential minerals. This might mean that these two minerals are essential in keeping people healthy as they age and live longer.⁹

Food sources of zinc include meat, fish, nuts, and seafood. The daily dose is up to 15 mg. Bear in mind too much zinc can have negative effects. Also, important if you are taking zinc supplements, make sure you take copper because zinc inhibits the uptake of copper.

4. Copper

Copper is an undervalued essential mineral that is important in reducing the risk of heart disease¹⁰ and diabetes.¹¹

Copper also plays an important role in collagen production, skin health, and appearance. Maintaining a healthy amount of this mineral in the blood is important for healthy aging and longevity.

Sources of copper include organ meats, shellfish, fish, nuts, and seeds. The daily required amount for copper is 900 mcg.

5. Calcium Alpha-Ketoglutarate (AKG)

Calcium Alpha-Ketoglutarate (AKG) is a small molecule that is naturally present in our body. It is used as a fuel by the mitochondria. During aging, levels of AKG decline. Numerous studies have shown that AKG increases health span and lifespan in different organisms, possibly by reducing chronic inflammation. ¹² ¹³

Given that AKG serves as a fuel for the mitochondria, it provides more energy and endurance and has been shown to maintain stem cell health ¹⁴ In humans, after more than half-a-year supplementation AKG reduced the biological age by up to 8 years.¹⁵ Although the results are sticking, it is a relatively new supplement, and the research is still ongoing.

AKG is produced in the body and is not found in foods, but its level rises during fasting and exercise. The daily dose used in clinical trials is up to 2 grams.

6. Lithium

Microdosed lithium may be beneficial for long-term health and longevity. Photo by amjd rdwan on Unsplash

Lithium doesn’t belong to essential minerals required for our body, but it can promote longevity, slow down brain aging, and improve some health parameters. It has been successfully used for years to prevent and treat cognitive decline associated with Alzheimer’s disease.¹⁶

in animal studies, particularly in warms C. elegans, lithium has been observed to extend lifespan.¹⁷.

In humans, its prolonged intake is associated with longer telomeres suggesting an anti-aging effect.¹⁸ Additionally, people living in the USA areas with high amounts of lithium in the drinking water live longer, strengthening beliefs about lithium as a mediating longevity agent.¹⁹ Similar results were found in other parts of the world. These pieces of evidence suggest that small daily doses of lithium may be an effective way to slow aging and cognitive decline.

The daily dose is about 1 mg, which is significantly lower than the doses used for medical purposes.

Recap and final thoughts

The human body needs approximately 16 essential minerals to maintain good health. Unfortunately, deficiencies in certain minerals such as magnesium, selenium, copper, and zinc are quite common and can have a negative impact on long-term health and longevity. Therefore, it is advisable to have regular check-ups to ensure optimal levels of these vital minerals.

In addition to these essential minerals, others may not be deemed as necessary but have been shown to play a significant role in enhancing both lifespan and health span. Thus, it might be worth considering adding them to your supplement regimen to ensure overall well-being.

References

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