5 vitamins that help increase longevity

Vitamins C, D, E, B12, K2 help improve overall health, contributing to preventing diseases that reduce life expectancy such as heart disease and cancer.

A healthy diet rich in vitamins can help you live longer. Here are the benefits and recommended dosages of five common vitamins.

Vitamin D

Vitamin D, often called the "sunshine vitamin," is essential for immune function, bone health, and mood regulation. Adequate vitamin D intake has been linked to a reduced risk of chronic diseases such as heart disease, cancer, and autoimmune disorders. Children 0-12 months need about 10 mcg (400 IU) of vitamin D, 1-70 years old need 15 mcg (600 IU), and 71 years and older need 20 mcg (800 IU).

There are two common forms of vitamin D in the diet: D2 and D3. Vitamin D2 is found in some mushrooms, while the other is found in fish oil, cod liver oil, and egg yolks. Significant amounts of vitamin D can also be produced when the skin is exposed to sunlight.

Vitamin C

Not only does it have antioxidant properties, vitamin C also boosts immunity and protects cells from damage caused by free radicals. It also aids in collagen production, wound healing, and iron absorption. Adequate vitamin C intake reduces the risk of heart disease, certain cancers, and cognitive decline due to aging. Broccoli, bell peppers, kiwis, berries, and citrus fruits are rich in this vitamin.

The recommended daily dose of vitamin C ranges from 15-75 mg for children, 75 mg for adult women, and 90 mg for men. Pregnant or lactating women need 85-120 mg.

Vitamin E

Vitamin E has powerful antioxidant properties, helping to protect cells from oxidative stress and inflammation, both of which are linked to aging and chronic disease. It also promotes healthy skin and a healthy immune system.

Adequate intake of this vitamin also helps reduce the risk of Alzheimer's disease and age-related cognitive decline. Nuts, spinach, vegetable oils, and fortified cereals are foods that are rich in vitamin E. Children aged 0-13 need about 4-11 mg of vitamin E, adults and pregnant women need 15 mg and 19 mg when breastfeeding.

Vitamin B12

As we age, vitamin B12 is important for red blood cell formation, DNA synthesis, and nerve cell function. Getting enough vitamin B12 can help prevent anemia, protect against heart disease, and maintain cognitive function. Meat, seafood, eggs, dairy products, and fortified foods are rich in vitamin B12. People at risk of deficiency, such as the elderly and vegetarians or vegans, should eat it regularly.

The recommended daily intake of B12 for people over 14 years of age is 2.4 mcg. However, you can consult your doctor to know the appropriate dosage for your age, lifestyle and specific health condition.

Vitamin K2

This vitamin is essential for healthy blood clotting, heart health, and bone health. It helps keep calcium from accumulating in arteries and soft tissues, but instead concentrates in bones and teeth, thereby reducing the risk of heart disease and osteoporosis. Vitamin K2 also slows or stops the activity of cancer cells such as liver, breast, prostate. Cheese, egg yolks, fermented foods, and animal products often contain vitamin K2.