Lucy Payton 
Life expectancy in Western countries is around 81 years on average. Studies show that many people do not reach the recommended amounts of important vitamins and minerals such as vitamin D, B12 and iron. In the UK, for example, up to 20% of the population has vitamin D deficiency, especially in the winter months. Researchers suspect that deficiencies in essential nutrients can negatively affect lifespan, as they weaken the immune system and promote age-related diseases, among other things. The right nutrition could make a significant difference here.
Common Vitamin Deficiencies and Their Effects
Certain vitamins are more often lacking in many people than others. Vitamin B12 deficiency mainly affects older people, as the ability to absorb B12 in the intestines decreases with age. Such a deficiency can lead to fatigue, memory problems, and even neurological damage. In addition, vitamin D is another vitamin that is often insufficiently absorbed. A deficiency can manifest itself in the form of muscle weakness and bone pain. Longevity supplements can provide support here, for example, in tablet form.
Women and Men have Different Vitamin Deficiencies
Gender-specific differences in vitamin deficiencies are particularly evident in iron and vitamin D. Women often suffer from iron deficiency, especially of childbearing age, because menstruation can lower the iron level. Each month, women lose about 30–40 milligrams of iron through menstruation. This loss must be compensated for through food or supplements to avoid symptoms such as fatigue, pale skin and concentration problems. Pregnant women also have an increased iron requirement, as iron is necessary for fetal development and blood formation in the mother. According to the WHO, iron deficiency affects up to 20% of women worldwide, with a higher prevalence in developing countries.
Men, on the other hand, are more likely to suffer from vitamin D deficiency. This difference is due to various factors: men often work less in light-rich environments and are less likely to eat fortified foods. Vitamin D is synthesized by sunlight on the skin, and a lack of sunlight causes levels to drop. Men are more prone to vitamin D deficiency, especially in winter. Persistently low vitamin D levels can increase the risk of osteoporosis and immune deficiencies. In northern countries, vitamin D supplementation is often recommended to compensate for this deficiency and promote long-term health.
Covering your Nutritional Needs with Food
Many nutrient deficiencies can be compensated for by making specific adjustments to your diet. Vitamin B12, which is essential for cell division and blood formation, is found primarily in animal products such as red meat, fish and dairy products. However, plant sources contain hardly any B12, which can often lead to a deficiency, especially in people with a vegan or vegetarian diet.
Iron, which is important for the oxygen supply in the blood, is found in green leafy vegetables such as spinach, in legumes and also in meat. Vitamin D, which plays an important role in bone health, is also produced by exposure to sunlight on the skin, but can also be taken in through fatty fish such as salmon and foods enriched with vitamin D.
Since it is often difficult to cover all of our nutritional needs through diet alone, experts recommend long-term supplements as a targeted supplement. They can ensure a continuous supply of essential vitamins. Vitamin D and B12 supplements are particularly useful for people in northern regions, as vitamin D levels often drop during the darker months. Studies show that regular intake of such supplements can stabilize nutrient levels.
International Studies on Vitamin Deficiencies and Life Extension
Researchers around the world are studying the connection between vitamin deficiency and life expectancy. A study by Harvard University shows that people with optimal vitamin D levels have up to a 30% lower risk of heart disease.
Other studies, such as that by the University of Sydney, confirm that an adequate supply of vitamin B12 and folic acid promotes brain function in older adults and thus lowers the risk of dementia.
