The 5 Vitamins Doctors Swear By to Help You Live Longer and Feel Amazing at Any Age
Doctors reveal the best supplements to slow aging, boost energy and support health
If you’re anything like us, healthy aging is something that’s often top of mind. And it’s not just about living a longer life—it’s about staying sharp, active and feeling amazing during those years too. While science shows that habits like brisk walking or even drinking coffee can help promote longevity, one approach that can sometimes get overlooked is the role vitamins play in a healthy lifestyle. With so many purported “anti-aging supplements” flooding the market, we wondered which ones actually work. So we asked two doctors which five longevity vitamins deliver meaningful health benefits and how you can add them to your daily routine.
How vitamin supplements support longevity and healthy aging
“Vitamins are important for longevity because they play a crucial role in nearly every essential function in the body, including energy production, immune strength and bone and brain health,” says Brynna Connor, MD, Healthcare Ambassador at NorthWestPharmacy.com.
When it comes to the necessity of vitamins in supplement form, some people are torn. You may even hear people question why they need vitamins if they eat a balanced diet, and it’s true that not everyone needs to supplement. But in general, vitamins tend to become more important as we get older.
Woman's World Answers
“As we age, our bodies become less efficient at absorbing key nutrients,” says Dr. Connor. “This can be caused by a decline in stomach acid and digestive enzyme production, slower gastrointestinal motility and/or changes to the intestinal lining, all of which hinder the body’s ability to break down food and extract and absorb essential vitamins and minerals. It’s because of this that vitamin supplementation can be an important facet of long-term health, even when eating according to a healthy diet based on vitamin-rich whole foods.”
The 5 best vitamins for longevity in women over 50
First things first: Talk to your doctor before adding new vitamins or supplements to your regimen. If they give you the okay, consider incorporating one (or more!) of these top vitamin supplements that support longevity and help slow biological aging into your routine.
Vitamin C
“Vitamin C is a powerful antioxidant that helps repair tissue, support immune defense and fight inflammation,” says Jennifer Peña, MD, FACP, AAHIVS, Chief Medical Officer at Wisp. “It also aids collagen formation, which keeps skin, joints and blood vessels healthy.” (Bonus: Collagen can support weight loss too.)
How much to take: “Aim for 250 to 500 mg daily, and up to 1,000 mg during illness or stress,” says Dr. Peña. “Too little vitamin C weakens the immune system and contributes to oxidative damage, all of which accelerate aging.”
Vitamin D
This nutrient “plays an important role in bone strength, immune system function and muscle health and maintenance, as well as helping to regulate mood and inflammation,” says Dr. Connor. “The body produces vitamin D naturally when exposed to sunlight, but as we age, this production decreases due to factors such as thinner skin (which has lower concentrations of the precursor compound needed for vitamin D synthesis) and more time spent indoors. Maintaining optimal vitamin D levels supports bone density, reduces the risk of fractures and osteoporosis and may even help protect against chronic diseases such as heart disease and/or cancer.”
How much to take: The recommended daily dosage of vitamin D for women is approximately 1,000 to 2,000 IU, ideally taken with a meal that contains healthy fats, which help promote better absorption, says Dr. Connor.
Vitamin B
“There are eight [B vitamins], and while B6, B9 and B12 are some of the most common, it’s not unusual to see vitamin B complexes, which are made up of varying combinations. All of these support healthy nerve function and the formation of red blood cells and DNA synthesis, which are essential for both energy and brain health,” says Dr. Connor. “B vitamins also play a key role in protecting against cognitive decline. These vitamins become particularly important as we age because the decline of stomach acid production and lower levels of a specific digestive protein make it harder for the body to absorb B vitamins from food alone.”
How much to take: A daily dose of 250 to 500 mcg is considered standard for most healthy adults, says Dr. Connor. However, your individual needs may vary depending on factors such as lab results or your body’s absorption capacity, she adds.
Vitamin E
“Vitamin E protects cells from oxidative stress, a major contributor to aging and chronic disease,” says Dr. Peña. Low levels of E can cause muscle weakness, vision problems and nerve damage over time. “It also leaves cells more vulnerable to oxidative damage, accelerating cellular aging process at the cellular level.”
But shores up your stores of vitamin E “helps prevent damage to cell membranes, supports immune health and improves circulation. By reducing inflammation and protecting against free radicals, vitamin E may help lower risk for heart disease, cognitive decline and even certain cancers.”
How much to take: “About 15 mg (22.4 IU) daily for adults,” says Dr. Peña. “It’s best to get vitamin E from food sources like nuts, seeds, avocados and olive oil, but a supplement can help if your diet falls short.”
Vitamin K
“Vitamin K works in tandem with vitamin D to help support bone health by directing calcium into the bones and preventing it from being deposited into the arteries, which can subsequently lead to atherosclerosis (the calcification of the arteries) and increase the risk of a cardiac event,” says Dr. Connor. “This is particularly important because bone health and cardiovascular health are two major priorities for women as they age.”
How much to take: “100 to 200 mcg daily of MK-7 is the generally recommended amount,” says Dr. Connor. This is the most bioavailable form of vitamin K, meaning your body absorbs the most of the nutrient from this type of supplement. “Similar to vitamin D, you ideally want to take it with food that contains some healthy fat for better absorption.”
When it comes to living longer and doing so in a healthy way, there’s no singular perfect formula. But being intentional with your nutrition, getting daily movement and, yes, taking the right vitamins and supplements can help support longevity.
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