Longevity Micros 

The Ones We Need to Talk About

By Emily Horstman

You’ve got your macros dialed in. Protein? Check. Carb-loading before the big race? Nailed it. Fat’s back on the menu and you’ve made peace with it. But here’s the plot twist: while the wellness world has been obsessing over the big three macros, you might be completely ignoring the micronutrients doing the heavy lifting. While we’ve all been consumed by macromania, those sneaky little vitamins, minerals, and compounds have been quietly running the show. The gap between aging well and just getting by isn’t hiding in your basic multivitamin. Time to level up and feed your body what it’s actually craving to feel your best. 

Magnesium – More than half of Americans don’t get enough of this powerhouse, and if you’re sweating regularly, you’re losing even more. This mineral is involved in over 300 enzymatic reactions – regulating blood sugar, supporting cardiovascular function, enabling muscle relaxation, and delivering the deep sleep that actually restores you. Low magnesium status has been linked to increased inflammation and oxidative stress – exactly what accelerates biological aging. 

Where to find it: pumpkin seeds, almonds, peanuts, leafy greens, legumes. Supplementation: magnesium glycinate for sleep; magnesium citrate to support bowel regularity.

Vitamin K2 – Here comes the new kid on the block. This is a nutrient most people have never heard of, yet it might be the most critical for cardiovascular longevity. Vitamin K2 activates proteins that shuttle calcium into your bones and out of your arteries. Without adequate K2, the calcium you’re consuming for bone health can end up calcifying your arteries instead—the last thing you need. 

Where to find it: natto (fermented soybeans), grass-fed butter and cheese (aged cheeses especially gouda), egg yolks from pastured chickens.

Creatine – It’s not just for body builders! Yes, creatine helps preserve muscle mass, which is critical for maintaining metabolic health and functional independence. But the emerging research tells of its neuroprotective and cognitive benefits.

Your brain uses enormous amounts of energy, and creatine helps maintain those energy reserves, and protect against age related decline. For people who want to stay mentally sharp (everyone!), this matters. And, unlike many popular supplements, creatine has decades of data behind it regarding safety and efficacy. 

Where to find it: wild game, grass-fed beef. Most often: supplementation (5 grams daily is the standard dose).

Taurine – Taurine entered the scene after a landmark 2023 study published in Science magazine showed that taurine supplementation extended healthy lifespan in multiple animal models, with dramatic improvements in metabolic health, bone density, and immune function. Since taurine levels decline significantly as we age—by midlife, you might have only a fraction of what you had in your twenties, this could be particularly impactful. Taurine supports cardiovascular function, regulates calcium in cells, and acts as a powerful antioxidant. It’s particularly relevant for exercise recovery and maintaining muscle function. 

Where to find it: shellfish, dark meat poultry, seaweed. Supplementation (you will see taurine in energy drinks, but that does not make them a recommended choice)

Omega-3 Fatty Acids – Everyone knows fish oil is “good for you,” but which fish and why? The ratio of EPA to DHA varies among fish and ultimately matters for efficacy. EPA is particularly powerful for reducing systemic inflammation, a significant aging accelerator, while DHA is critical for cognitive function and neuroprotection.

Where to find it in optimal ratios: wild-caught salmon, sardines, anchovies. Other cold-water fish (check with your favorite fishermen and fisherwomen if you’re not already one yourself, they might love to share!). Supplementation: A high-quality fish oil supplement with at least 2 grams of combined EPA and DHA daily. 

What does it actually look like on your plate? – Here’s one example day optimizing both macros and our new friends, micros. 

• Breakfast: pastured eggs, gouda cheese, Ezekiel toast.

• Lunch: chicken or tofu, sweet potato, broccoli (roasted with avocado oil).

• Dinner: wild salmon, quinoa, cooked veggies (zucchini, peppers, onions) or serve over dark leafy greens with extra virgin olive oil, vinegar, and herbs.

• Snacks: a handful of pumpkin seed and nut mix, Greek yogurt with chia seeds.

Your active lifestyle builds endurance and brings joy, but it also demands more from your body. The folks still crushing trails in their 80s aren’t just lucky – they’re strategic. They pay attention to details that compound over time and focus on what they can control. Your future self, still getting out there, still vital, still soaking up every beautiful season, will thank you for refusing to leave it to chance.

Emily Horstman (emily@healthierspan.com) is a Registered Dietitian specializing in simplified long term health for adults 30+. She believes the root of taking care of ourselves is self-respect, science, and intuition. Living a healthy, fulfilling life doesn’t need to be complicated, but it does need a strategy. She lives locally and supports folks on a virtual basis through her practice, HealthierSpan: healthierspan.com.