Vitamins for the health of the heart and blood vessels: full guide
Cardiovascular diseases (SVD) remain a leading cause of mortality around the world. Maintaining the health of the heart and blood vessels is a comprehensive task that includes a healthy lifestyle, proper nutrition, regular physical exercises and control of risk factors, such as high blood pressure and cholesterol. An important role in maintaining the health of the cardiovascular system is played by vitamins. This guide will tell in detail the most important vitamins, their action mechanisms, sources and recommendations for use to maintain the optimal function of the heart and blood vessels.
Vitamin C (ascorbic acid): antioxidant protection and collagen synthesis
Vitamin C is a powerful antioxidant that protects the cells from damage to free radicals. Free radicals are unstable molecules that can damage DNA, proteins and lipids, contributing to the development of chronic diseases, including SVD.
- The mechanism of action:
- Antioxidant activity: Vitamin C neutralizes free radicals, preventing oxidation of low density lipoproteins (LDL), also known as “bad” cholesterol. The oxidized LDL is more inclined to accumulate in the walls of arteries, which leads to the formation of atherosclerotic plaques.
- Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, structural protein, which ensures the strength and elasticity of blood vessels. A sufficient amount of collagen helps maintain the integrity of the vascular wall and prevents its damage.
- Improving the function of the endothelium: Endothelium is a layer of cells lining the inner surface of the vessels. Vitamin C contributes to the normal function of the endothelium, adjusting the tone of blood vessels and preventing the formation of blood clots.
- Reduced blood pressure: Some studies show that vitamin C can have a moderate hypotensive effect, reducing blood pressure.
- Sources of vitamin C:
- Fruits: Citrus fruits (oranges, lemons, grapefruits), strawberries, kiwi, black currant, melon.
- Vegetables: Bulgarian pepper (especially red and yellow), broccoli, Brussels cabbage, spinach, tomatoes.
- Recommendations for use:
- The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. It is recommended to increase the dose for smoking, as smoking depletes vitamin C reserves in the body.
- Vitamin C is a water -soluble vitamin, so excess is excreted from the body in the urine. However, taking very high doses can cause side effects, such as stomach and diarrhea.
- Addresses with vitamin C should be taken with caution for kidney diseases and hemochromatosis (an excess of iron in the body).
Vitamin E (Tokoferol): Another powerful antioxidant
Vitamin E, like vitamin C, is a fat -soluble antioxidant that protects cells from oxidative stress. It is especially effective in protecting lipids, including LDL cholesterol, from oxidation.
- The mechanism of action:
- Antioxidant Protection: Vitamin E neutralizes free radicals in lipids, preventing the oxidation of LDL and the formation of atherosclerotic plaques.
- Improving the function of the endothelium: Vitamin E contributes to the normal function of the endothelium, improving blood flow and preventing blood clots.
- Inhibition of platelet aggregation: Vitamin E can reduce platelet aggregation, reducing the risk of blood clots.
- Reduced inflammation: Vitamin E has anti -inflammatory properties that can help reduce inflammation in the vessels.
- Sources of vitamin E:
- Vegetable oils: Sunflower, olive, soy, corn.
- Nuts and seeds: Almonds, hazelnuts, peanuts, sunflower seeds.
- Green sheet vegetables: Spinach, broccoli.
- Avocado.
- Recommendations for use:
- The recommended daily dose of vitamin E is 15 mg (22.4 IU).
- Vitamin E is a fat -soluble vitamin, so it accumulates in the body. Reception of very high doses can cause side effects, such as impaired blood coagulation and increasing the risk of bleeding.
- Addresses with vitamin E should be taken with caution when taking anticoagulants (drugs thinning).
Vitamin D (calciferol): regulation of blood pressure and inflammation
Vitamin D, known for its role in bone health, also plays an important role in the health of the cardiovascular system.
- The mechanism of action:
- Blood pressure regulation: Vitamin D regulates the level of renin, hormone participating in the regulation of blood pressure. Vitamin D deficiency can lead to an increase in blood pressure.
- Improving the function of the endothelium: Vitamin D contributes to the normal function of the endothelium, improving blood flow and preventing blood clots.
- Reduced inflammation: Vitamin D has anti -inflammatory properties that can help reduce inflammation in the vessels.
- Calcium regulation: Vitamin D helps regulate the level of calcium in the blood. Excess calcium can be deposited in the vessels, contributing to the development of atherosclerosis.
- Sources of vitamin D:
- Sunlight: The skin produces vitamin D under the influence of sunlight. However, the amount of vitamin D, which is produced in the skin, depends on many factors, such as the season, geographical position, skin color and the use of sunscreen.
- Food: Bold fish (salmon, tuna, sardines), egg yolk, enriched products (milk, juice, cereals).
- Supplements.
- Recommendations for use:
- The recommended daily dose of vitamin D is 600 IU (15 μg) for adults. People over 70 years old are recommended 800 IU (20 μg).
- Vitamin D deficiency is common, especially in regions with insufficient sunlight. A blood test can help determine the level of vitamin D and the need to take additives.
- Taking high doses of vitamin D can lead to toxicity, manifested in the form of nausea, vomiting, weakness and formation of stones in the kidneys.
B vitamins B: Maintaining homocysteine and energy metabolism
B vitamins, in particular vitamins B6, B12 and folic acid (B9), play an important role in maintaining the health of the cardiovascular system, affecting the level of homocysteine.
- The mechanism of action:
- Homocysteine level regulation: Homocysteine is an amino acid, the high level of which is associated with an increased risk of SVD. Vitamins B6, B12 and folic acid are involved in homocysteine metabolism, converting it into other amino acids. The deficiency of these vitamins can lead to an increase in the level of homocysteine.
- Maintaining energy metabolism: B vitamins are necessary for energy metabolism, converting food into energy. The heart needs a large amount of energy for normal work.
- Maintaining the health of the nervous system: B vitamins are important for the health of the nervous system, which regulates the functioning of the heart and blood vessels.
- Sources of B vitamins B:
- Vitamin B6 (Pyridoxin): Meat, fish, poultry, bananas, potatoes, chickpeas.
- Vitamin B12 (cobalamin): Meat, fish, poultry, eggs, dairy products. Vegetarians and vegans need to take additives with vitamin B12, as it is mainly found in animal products.
- Folic acid (B9): Green leafy vegetables, legumes, citrus fruits, enriched grain products.
- Recommendations for use:
- Recommended daily doses of B vitamins vary depending on age and gender. Usually, a healthy diet provides a sufficient amount of these vitamins.
- Addresses with group B vitamins can be useful for people with a deficiency of these vitamins, as well as for people with a high level of homocysteine.
- Reception of high doses of some vitamins of group B can cause side effects. For example, taking high doses of vitamin B6 can cause damage to nerves.
Vitamin K2 (menachinon): Prevention of vascular calcification
Vitamin K2 plays an important role in the health of the cardiovascular system, regulating the deposition of calcium in the body.
- The mechanism of action:
- Activation of proteins connecting calcium: Vitamin K2 activates proteins, such as matrix GLAL (MGP), which bind calcium and prevent its deposition in soft tissues, including walls of arteries. Vascular calcification is a process in which calcium is deposited in the walls of the arteries, making them rigid and less elastic, which increases the risk of SVD.
- Maintaining bone health: Vitamin K2 is also necessary to maintain bone health, directing calcium into the bone, and not in soft tissues.
- Sources of vitamin K2:
- Enzymed products: NATTO (fermented soybeans), sauerkraut, kefir.
- Animal products: Meat, eggs, dairy products (especially from animals feeding on grass).
- Recommendations for use:
- The recommended daily dose of vitamin K2 has not been exactly set, but it is believed that 90-120 μg is enough to maintain the health of bones and blood vessels.
- Vitamin K2 deficiency can be common, especially among people who do not use fermented products and animal products.
- Addresses with vitamin K2 can be useful for people with a risk of vessel calcification, such as people with chronic kidney diseases and elderly people.
- Vitamin K2 can interact with anticoagulants (blood thinning drugs). When taking anticoagulants, it is necessary to consult a doctor before taking additives with vitamin K2.
Important comments:
- Consultation with a doctor: Before taking any vitamin additives, you need to consult a doctor. The doctor can evaluate your health status, determine the need to take additives and choose the optimal dosage.
- Balanced nutrition: Vitamin additives should not replace healthy and balanced nutrition. The best way to get the necessary vitamins is to use a variety of products rich in vitamins and minerals.
- Interaction with drugs: Vitamin additives can interact with some drugs. Be sure to inform your doctor about all the drugs and additives that you take.
- Quality of additives: Choose vitamin additives from reliable manufacturers to guarantee their quality and safety.
- Individual needs: The need for vitamins can vary depending on the age, gender, state of health and other factors. The doctor can help you determine your individual needs for vitamins.
In conclusion:
Vitamins play an important role in maintaining the health of the heart and blood vessels. Vitamins C and E are powerful antioxidants that protect the cells from damage to free radicals. Vitamin D regulates blood pressure and inflammation. B vitamins affect the level of homocysteine. Vitamin K2 prevents vascular calcification. However, before taking any vitamin additives, it is necessary to consult a doctor. A balanced diet and a healthy lifestyle are the basis for the health of the cardiovascular system.