Top vitamins to strengthen the heart muscle

Posted on by

Top vitamins to strengthen the heart muscle: a complex guide for nutritional support of the heart

Vitamins and heart health: key connection

Health of the cardiovascular system is the cornerstone of general well-being. A modern way of life, characterized by stress, malnutrition and insufficient physical activity, creates serious risks for the heart. Along with proven methods such as diet, physical exercises and stress management, vitamins play an important role in maintaining and strengthening the heart muscle. This guide examines in detail the key vitamins necessary for the health of the heart, their action, sources and recommended dosages.

1. Vitamin D: calcium and blood pressure regulator

Vitamin D, known for its role in maintaining bone health, also plays a significant role in the health of the cardiovascular system. It acts as a hormone, affecting various processes in the body, including calcium regulation, inflammation and the function of the immune system.

  • The mechanism of action:

    • Calcium regulation: Vitamin D promotes calcium absorption in the intestines and its deposit in the bones. Vitamin D deficiency can lead to excess calcium in the bloodstream, which contributes to calcification of arteries and increases the risk of atherosclerosis.
    • Regulation of blood pressure: Vitamin D affects the production of renin, hormone, which regulates blood pressure. Vitamin D deficiency is associated with an increased risk of hypertension.
    • Anti -inflammatory action: Vitamin D has anti-inflammatory properties that can help reduce inflammation in the arteries, thereby reducing the risk of cardiovascular diseases.
    • Improving the function of the endothelium: Endothelium is a layer of cells lining the inner surface of blood vessels. Vitamin D contributes to the normal function of the endothelium, which is necessary to maintain healthy blood flow.

  • Scientific research:

    • Studies have shown that vitamin D deficiency is associated with an increased risk of cardiovascular diseases, including coronary heart disease, stroke and heart failure.
    • Met-analysis of several studies showed that taking vitamin D additives can help reduce blood pressure in people with hypertension.
    • In vitro studies have shown that vitamin D can suppress the formation of plaques in the arteries.

  • Sources of vitamin D:

    • Sunlight: The best source of vitamin D is sunlight. However, the amount of vitamin D, which the body can synthesize from sunlight, depends on various factors, such as the time of the year, geographical position, skin type and the use of sunscreen.
    • Food: Some products contain vitamin D, but in small quantities. These include:
      • Fat fish (salmon, tuna, mackerel)
      • Egg yolks
      • Mushrooms grown under UV rays
      • Enriched products (milk, yogurt, flakes)
    • Supplements: Vitamin D additives are available in various forms, such as D2 (ergocalciferol) and D3 (cholecalciferol). D3 is considered a more effective form, as it is better absorbed by the body.

  • Recommended dosage:

    • The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood.
    • Most adults need 600-800 vitamin D per day.
    • People with vitamin D deficiency may require a higher dose that the doctor must prescribe.
    • It is important to consult a doctor before starting to take vitamin D additives in order to determine the optimal dosage and avoid an overdose.

2. Vitamin K2: Transportation of calcium and prevention of calcification of arteries

Vitamin K2 is a fat -soluble vitamin that plays an important role in blood coagulation and bone metabolism. However, more and more studies are emphasized by its role in the health of the cardiovascular system, especially in preventing the calcification of arteries.

  • The mechanism of action:

    • Gla protein activation: Vitamin K2 activates GLA proteins (glutamilcarboxilized proteins), which play an important role in the regulation of calcium.
    • Matrix GLA (MGP): MGP is one of the most important GLA proteins in the cardiovascular system. It inhibits calcification of arteries, connecting calcium and preventing it from deposit in the walls of the arteries. Vitamin K2 is necessary for activating MGP.
    • Osteokalcin: Vitamin K2 also activates osteocalcin, protein, which contributes to the deposition of calcium in the bones. This helps prevent calcium deposition in soft tissues, such as arteries.

  • Scientific research:

    • The Rotterdam study, a large prospective study, showed that people who use the largest amount of vitamin K2 had 52% less chance of developing arteries and 57% less likely to die from cardiovascular diseases compared to people who use the smallest amount of vitamin K2.
    • Other studies have shown that taking vitamin K2 additives can help improve the elasticity of arteries and reduce the risk of cardiovascular diseases.

  • Sources of vitamin K2:

    • Natto: Fermented soybeans, a traditional Japanese product, are one of the richest sources of vitamin K2 (MK-7).
    • Hard cheeses: Some hard cheeses, such as Gauda and Edam, contain vitamin K2 (MK-9).
    • Egg yolks: Yaits, especially from chickens feeding on grass, contain vitamin K2.
    • Organs: The liver and other animal organs contain vitamin K2.
    • Supplements: Vitamin K2 additives are available in various forms, such as MK-4 and MK-7. MK-7 is considered a more effective form, since it has a longer half-life in the body.

  • Recommended dosage:

    • The recommended daily dose of vitamin K2 varies depending on age, health and diet.
    • Most adults need 90-120 μg of vitamin K2 per day.
    • People with the risk of cardiovascular diseases may require a higher dose that the doctor must prescribe.
    • It is important to consult a doctor before starting to take vitamin K2 additives, especially if you take anticoagulants, such as warfarin.

3. Coenzym Q10 (COQ10): Energy for the heart and antioxidant protection

Coenzym Q10 (CoQ10) is a fat -soluble substance that plays an important role in the production of energy in cells, especially in the heart cells. It is also a powerful antioxidant that protects the cells from damage caused by free radicals.

  • The mechanism of action:

    • Energy production (ATF): COQ10 is a key component of mitochondria, organelles responsible for the production of energy in cells. It is involved in the process of transferring electrons in the respiratory chain, which is necessary for the production of ATP (adenosine triphosphate), the main source of energy for cells. The heart, as an organ with a high need for energy, especially depends on CoQ10.
    • Antioxidant Protection: COQ10 is a powerful antioxidant that protects the cells from damage caused by free radicals. Free radicals are unstable molecules that can damage cells, DNA and lipids, contributing to the development of various diseases, including cardiovascular. COQ10 neutralizes free radicals, preventing their damaging effect.
    • Improving the function of the endothelium: COQ10 contributes to the normal function of the endothelium, a layer of cells lining the inner surface of the blood vessels.

  • Scientific research:

    • Studies have shown that COQ10 can help improve heart function in people with heart failure.
    • The meta-analysis of several studies showed that taking COQ10 additives can help reduce blood pressure.
    • COQ10 can help reduce the side effects of statins, drugs used to reduce cholesterol. Statins can reduce the COQ10 level in the body, which can lead to muscle pain and other side effects.

  • COQ10 sources:

    • Food: COQ10 is contained in small quantities in many products, including:
      • Meat (especially organs such as heart and liver)
      • Fat fish (salmon, tuna, sardins)
      • Whole grains
      • Vegetables (broccoli, spinach)
      • Nuts and seeds
    • Supplements: COQ10 additives are available in various forms, such as Kilikhinon and Kilikhinol. Kilikhinol is considered a more effective form, as it is better absorbed by the body.

  • Recommended dosage:

    • The recommended daily dose of COQ10 varies depending on age, health and diet.
    • Most adults need 30-200 mg COQ10 per day.
    • People with heart failure or other cardiovascular diseases may require a higher dose that the doctor must prescribe.
    • It is important to consult a doctor before starting to take COQ10 additives, especially if you take other drugs.

4. Vitamin C: antioxidant protection and strengthening of blood vessels

Vitamin C (ascorbic acid) is a water -soluble vitamin, known for its antioxidant properties and the role in maintaining the immune system. It also plays an important role in the health of the cardiovascular system, strengthening the vessels and protecting them from damage.

  • The mechanism of action:

    • Antioxidant Protection: Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals. Free radicals can damage lipids, proteins and DNA in the cells of the walls of arteries, contributing to the development of atherosclerosis. Vitamin C neutralizes free radicals, preventing their damaging effect.
    • Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, protein, which forms the basis of connective tissue, including the walls of blood vessels. Collagen provides the strength and elasticity of blood vessels, which is necessary to maintain normal blood flow.
    • Reduced blood pressure: Some studies have shown that vitamin C can help reduce blood pressure in people with hypertension.
    • Improving the function of the endothelium: Vitamin C contributes to the normal function of the endothelium, a layer of cells lining the inner surface of blood vessels.

  • Scientific research:

    • Studies have shown that people who use more vitamin C have a less risk of developing cardiovascular diseases.
    • The meta-analysis of several studies showed that taking vitamin C additives can help reduce blood pressure.
    • In vitro studies have shown that vitamin C can inhibit oxidation of low density lipoproteins (LDL), “poor” cholesterol, which plays an important role in the development of atherosclerosis.

  • Sources of vitamin C:

    • Fruits and vegetables: Vitamin C is contained in many fruits and vegetables, including:
      • Citrus fruits (oranges, lemons, grapefruits)
      • Berries (strawberries, blueberries, raspberries)
      • Pepper (red, green, yellow)
      • Broccoli
      • Spinach
      • Kiwi
      • Rose hip
    • Supplements: Vitamin C additives are available in various forms, such as ascorbic acid, sodium ascorbate and liposomal vitamin C.

  • Recommended dosage:

    • The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men.
    • Smokers need more vitamin C, as smoking increases the body’s need for this vitamin.
    • People with an increased risk of cardiovascular diseases may require a higher dose that the doctor must prescribe.
    • Vitamin C is a water -soluble vitamin, so the excess of vitamin C is excreted from the body in the urine.

5. Vitamin E: Powerful antioxidant and protection against LDL oxidation

Vitamin E is a fat -soluble vitamin, which is a powerful antioxidant that protects the cells from damage caused by free radicals. It also plays an important role in the health of the cardiovascular system, protecting low density lipoproteins (LDL), “bad” cholesterol, from oxidation.

  • The mechanism of action:

    • Antioxidant Protection: Vitamin E is a powerful antioxidant that protects lipids, proteins and DNA in the cells of the walls of arteries from damage caused by free radicals.
    • LDL protection from oxidation: LDL oxidation plays an important role in the development of atherosclerosis. Oxidized LDLs are more inclined to accumulate in the walls of the arteries, forming plaques. Vitamin E prevents LDL oxidation, thereby reducing the risk of atherosclerosis.
    • Anti -inflammatory action: Vitamin E has anti -inflammatory properties that can help reduce inflammation in the arteries.

  • Scientific research:

    • Studies have shown that people who use more vitamin E have a less risk of developing cardiovascular diseases.
    • However, the results of studies on the effect of vitamin E additives on the health of the heart are contradictory. Some studies have shown that taking vitamin E additives does not reduce the risk of cardiovascular diseases, and in some cases can even increase the risk of certain diseases such as a stroke.
    • It is important to receive vitamin E from food, not from additives.

  • Sources of vitamin E:

    • Vegetable oils: Vitamin E is contained in vegetable oils, such as sunflower, safflower, soy and olive oils.
    • Nuts and seeds: Nuts and seeds, such as almonds, hazelnuts, sunflower seeds and pumpkin, are good sources of vitamin E.
    • Green sheet vegetables: Green sheet vegetables, such as spinach and broccoli, also contain vitamin E.
    • Avocado: Avocado is a good source of vitamin E and healthy fats.

  • Recommended dosage:

    • The recommended daily dose of vitamin E is 15 mg.
    • It is important to receive vitamin E from food, not from additives.
    • Before taking vitamin E additives, you need to consult a doctor.

6. B vitamins B: Supporting the function of the heart and a decrease in homocystein level

B vitamins play an important role in various metabolic processes in the body, including energy metabolism, function of the nervous system and the formation of red blood cells. Some vitamins of group B, such as B6, B9 (folic acid) and B12, also play an important role in the health of the cardiovascular system, reducing the level of homocysteine.

  • The mechanism of action:

    • Reduced level of homocysteine: Homocysteine ​​is an amino acid that in high concentrations can damage the walls of arteries and increase the risk of cardiovascular diseases. Vitamins B6, B9 and B12 are involved in the metabolism of homocysteine, turning it into other beneficial substances. The deficiency of these vitamins can lead to an increase in the level of homocysteine.
    • Energy exchange: B vitamins are involved in the energy exchange, which is necessary for normal heart function.
    • The function of the nervous system: B vitamins are necessary for the normal function of the nervous system, which regulates the functioning of the heart.

  • Scientific research:

    • Studies have shown that taking vitamins B6, B9 and B12 additives can help reduce homocysteine ​​levels.
    • However, the results of studies on the influence of a decrease in homocysteine ​​level on the risk of cardiovascular diseases are contradictory. Some studies have shown that a decrease in homocysteine ​​levels does not reduce the risk of cardiovascular diseases.
    • It is important to receive group B vitamins from food, not from additives.

  • Sources of B vitamins B:

    • Vitamin B6: Meat, poultry, fish, whole grains, nuts, seeds, legumes, bananas, avocados.
    • Vitamin B9 (folic acid): Green leafy vegetables, legumes, oranges, enriched grain products.
    • Vitamin B12: Meat, poultry, fish, eggs, dairy products. Vegans need to take vitamin B12 additives.

  • Recommended dosage:

    • Recommended daily doses of B vitamins vary depending on age, health and diet.
    • It is important to receive group B vitamins from food, not from additives.
    • Before taking B vitamins, you need to consult a doctor.

Important factors for optimal assimilation of vitamins:

  • Balanced diet: The basis for obtaining the necessary vitamins is a balanced diet rich in fruits, vegetables, whole grains, low -fat proteins and healthy fats.
  • Quality of additives: If you decide to take vitamins, choose high -quality products from reliable manufacturers. Pay attention to certification and composition of the additive.
  • Consultation with a doctor: Before starting to take any additives, be sure to consult a doctor. He will be able to evaluate your health status, determine your needs for vitamins and choose the optimal dosage.
  • Interaction with drugs: Some vitamins can interact with drugs, so it is important to inform the doctor about all the drugs that you take.
  • Accounting for individual characteristics: The needs for vitamins may vary depending on the age, gender, state of health, lifestyle and genetic factors.

In conclusion:

Vitamins play an important role in maintaining the health of the heart muscle and the prevention of cardiovascular diseases. However, it is important to remember that vitamins are not a panacea. To maintain heart health, it is necessary to lead a healthy lifestyle, including a balanced diet, regular physical exercises, rejection of smoking and stress management. Reception of vitamins should be part of an integrated approach to heart health and conducted under the supervision of a doctor.

Leave a Reply

Your email address will not be published. Required fields are marked *