Many people take vitamin and mineral supplements just because they believe that these supplements can help keep them healthy. However, not many people know that there are many common vitamins and minerals that can actually help promote healthy aging and increase longevity.

            When you are deficient in certain vitamins and minerals, it can lead to diseases that hasten aging and result in tissue and organ damage. Here are 4 examples of vitamins and minerals that can help tune up your metabolism and increase your longevity.

1. 1. Vitamin D

            Despite the fact that vitamin D is naturally synthesized in the body, millions of people are still vitamin D-deficient. In fact, more than half of the American population have inadequate levels of vitamin D. This trend is actually common in dark-skinned people living in countries that are located in northern latitudes.

            Vitamin D is actually considered a survival vitamin, which means that you need sufficient levels of vitamin D for both your short-term health and long-term survival. In the past, people thought that vitamin D was only necessary for preventing rickets.

            However, studies in recent years have shown that vitamin D is necessary for numerous bodily functions. In fact, vitamin D has also been recently shown to play an important role in male fertility.

            Moreover, scientists have found that there are actually close to 3,000 binding sites for vitamin D in the human body. This means that vitamin D is involved in thousands of bodily processes and functions. This may also help explain why people who have low levels of vitamin D often suffer from a large number of diseases.

            In fact, vitamin D deficiency has been tied to cancer, diabetes, impaired brain function, cardiovascular diseases, and many other medical conditions that prevent healthy aging.

2. Omega-3 Fatty Acids From Seafood

             Omega-3 fatty acids have many known positive effects on your health.  Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) obtained from seafood are examples of omega-3 fatty acids that can help prolong your longevity. Unfortunately, many people are not able to consume enough of seafood that contains DHA and EPA.

            Elderly women who had low levels of DHA and EPA in their blood were found to have increased risks of mortality. On the other hand, every time you increase your plasma DHA and EPA levels by just 1%, it would already result in a 20% mortality risk reduction.

            Both DHA and EPA are necessary for proper brain and retinal function. In fact, DHA has been found to prevent various diseases that affect the brain like Alzheimer’s disease, Parkinson’s disease, and schizophrenia. Taking DHA supplements every day can reduce the formation of plaque in the brain which interferes with normal cognitive functions.

            These two long-chain fatty acids also play an important role in healthy aging. Studies show that people who have low blood levels of EPA and DHA show faster rates of telomere shortening, which is considered an indicator of cellular aging. On the other hand, supplementation with fish oil can slow down the shortening of telomeres.

            There’s also an abundance of scientific evidence showing that omega-3 fatty acids are able to reduce the risks of heart diseases. DHA and EPA are also necessary for maintaining the effectiveness of vitamin D steroid hormone in the body.

            Eating more seafood rich in omega-3 fatty acids can also benefit men who are trying to become fathers. These polyunsaturated fatty acids are needed for stable sperm cellular membrane as well as normal sperm motility.

3. Magnesium

            Magnesium is another common mineral that is beneficial for your longevity. Plant-based foods are excellent sources of magnesium since the mineral is present in the chlorophyll molecule. Despite the abundances of magnesium in many dietary sources, more than 40% of Americans are still considered magnesium-deficient.

            When your magnesium levels are low, your risks of cancer and heart diseases increase. Magnesium-deficiency is also tied to poor DNA repair capacity as well as an increased risk of all-cause mortality. People with low magnesium levels also have faster rates of telomere shortening, which means they age faster.

            Magnesium-deficiency has also been shown as a contributing factor to cardiovascular diseases. When you have high levels of circulating magnesium, your risks of coronary heart disease and ischemic heart disease decrease. Hypertension, metabolic syndrome, and high levels of bad cholesterol are all closely tied to magnesium-deficiency.

            Men who have fertility issues also need to ensure that they maintain sufficient levels of magnesium. In fact, magnesium is necessary for normal sperm health, which is why it’s part of the seminal fluid secreted by the prostate gland. Infertile men often have low magnesium levels.

4. Vitamin C

            Vitamin C is another common vitamin that’s considered necessary for long-term survival. That’s because survival proteins need vitamin C for their proper functioning. Survival proteins are proteins that prevent cell death. This means that vitamin C plays an important role in keeping your cells alive.

            In addition, vitamin C is also an important antioxidant. Numerous health benefits are attributed to the antioxidant actions of vitamin C. For instance, vitamin C can help protect you against chronic diseases, high blood pressure, heart diseases, cancer, and many other medical conditions.

            Vitamin C is also required for wound healing, iron absorption, and collagen formation. Vitamin C also plays an important role in the formation and maintenance of your connective tissues, including your skin, blood vessels, and even your bones. People suffering from eye diseases and high uric acid levels in the blood should make sure they take enough vitamin C.

            In men, vitamin C acts as an antioxidant that protects sperm cells and testicular cells from oxidative stress. Hence, vitamin C is considered necessary for maintaining sperm health. In fact, vitamin C is often prescribed to infertile men because this all-important vitamin can actually increase sperm counts and improve sperm motility.

            Some of the most excellent dietary sources of vitamin C include citrus fruits, cruciferous vegetables like cauliflower, tomatoes, and turnip greens. Strawberries, papaya, and kiwifruit are also great sources of vitamin C. Guava, Brussels sprouts, red and green peppers, spinach, and winter squash also have high concentrations of vitamin C.