The effect of vitamins on improving blood circulation in the heart: comprehensive analysis
Cardiovascular diseases (SVD) remain a leading cause of mortality around the world. Understanding the factors affecting the health of the heart is crucial for the prevention and treatment of these diseases. Blood circulation, in particular, is a critical aspect of the health of the heart. Violation of blood circulation in the heart can lead to coronary heart disease (CPS), angina pectoris, heart failure and other serious complications.
In recent years, interest in the role of vitamins in maintaining and improving blood circulation in the heart has been growing. Vitamins, as organic compounds necessary in small quantities for various metabolic processes, play an important role in the health of the cardiovascular system. Some vitamins have antioxidant, anti -inflammatory and vasodilating properties that can help improve blood flow in the heart.
This article is a detailed analysis of the role of vitamins in improving blood circulation in the heart. We will consider key vitamins, their mechanisms of action, scientific evidence confirming their effectiveness, recommended doses and potential risks associated with their technique. Our goal is to provide comprehensive information based on actual data, which will help readers make reasonable decisions regarding the use of vitamins to maintain heart health.
Vitamin C (ascorbic acid): antioxidant protection and vascular health
Vitamin C, water-soluble vitamin, known for its antioxidant properties, plays an important role in maintaining the health of the cardiovascular system. It protects the cells from damage caused by free radicals, unstable molecules, which can contribute to the development of atherosclerosis, a condition in which plaques form on the walls of the arteries. Atherosclerosis can limit blood flow in the heart, leading to coronary heart disease.
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The mechanism of action:
- Antioxidant activity: Vitamin C neutralizes free radicals, preventing the oxidation of low density lipoproteins (LDLs), or “bad” cholesterol. The oxidized LDL is more inclined to the formation of plaques in the arteries.
- Improving the function of the endothelium: Endothelium is a thin layer of cells lining the inner surface of blood vessels. Vitamin C promotes the production of nitrogen oxide (No), a powerful vasodilating agent that relaxes blood vessels and improves blood flow.
- Reduced blood pressure: Some studies show that vitamin C can help reduce blood pressure, especially in people with hypertension.
- Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, protein, which provides structural support for blood vessels.
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Scientific evidence:
- Studies have shown that the consumption of a sufficient amount of vitamin C is associated with a lower risk of development of the CVD.
- The meta-analysis published in the journal “American Journal of Clinical Nutrition” showed that vitamin C additives can improve the function of the endothelium.
- Another study published in the journal Hypertension showed that vitamin C additives can reduce systolic and diastolic blood pressure.
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Recommended dose: The recommended daily vitamin C (RSN) is 90 mg for men and 75 mg for women. People who smoke need more vitamin C. The upper permissible limit of vitamin C consumption is 2000 mg per day.
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Sources: Citrus fruits, berries, kiwi, pepper, broccoli, spinach.
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Potential risks: Taking vitamin C in large doses can cause an disorder of the stomach, diarrhea and the formation of kidney stones.
Vitamin E (Tokoferol): Protection against oxidative stress and inflammation
Vitamin E, fat -soluble vitamin, is a powerful antioxidant that protects the cells from damage caused by free radicals. It also has anti-inflammatory properties that can contribute to the health of the cardiovascular system.
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The mechanism of action:
- Antioxidant activity: Vitamin E protects lipids, including LDL cholesterol, from oxidation. Oxidized LDL is the main factor in the development of atherosclerosis.
- Anti -inflammatory action: Vitamin E can suppress the production of inflammatory cytokines, which play a role in the development of CVD.
- Prevention of platelet aggregation: Vitamin E can help prevent platelet sticking, which can lead to blood clots and heart attacks.
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Scientific evidence:
- Some studies have shown that the consumption of a sufficient amount of vitamin E is associated with a lower risk of CVD development.
- The study published in The Lancet magazine showed that vitamin E additives can reduce the risk of heart attacks and strokes in people with existing SVDs.
- However, other studies did not show significant benefits from vitamin E additives for the health of the heart.
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Recommended dose: RSN vitamin E is 15 mg per day. The upper permissible limit of vitamin E consumption is 1000 mg per day.
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Sources: Vegetable oils, nuts, seeds, green leafy vegetables.
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Potential risks: Taking vitamin E in large doses can increase the risk of bleeding, especially in people taking anticoagulants.
Vitamin D (calciferol): role in the regulation of blood pressure and vascular function
Vitamin D, fat -soluble vitamin, plays an important role in maintaining the health of bones and the immune system. In recent years, interest in the role of vitamin D in the health of the cardiovascular system has been growing.
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The mechanism of action:
- Regulation of blood pressure: Vitamin D helps regulate blood pressure, affecting the hormonal system of renin-angiotensin-aldosterone (RAAS). Raas plays a key role in the regulation of blood pressure and water-salt balance.
- Improving the function of the endothelium: Vitamin D can improve the function of the endothelium, contributing to the production of nitrogen oxide (NO).
- Reduced inflammation: Vitamin D has anti -inflammatory properties that can help reduce the risk of CVD.
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Scientific evidence:
- Studies have shown that the deficiency of vitamin D is associated with an increased risk of development of CVD, hypertension and stroke.
- The meta-analysis, published in the journal “Journal of the American Heart Association,” showed that vitamin D additives can reduce blood pressure in people with hypertension.
- However, other studies did not show significant benefits from vitamin D additives for the health of the heart.
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Recommended dose: Vitamin D RSN is 600 IU (international units) per day for adults under the age of 70 and 800 IU per day for adults aged 71 years and older. The upper permissible limit of vitamin D consumption is 4000 IU per day. However, some people may need higher doses of vitamin D, depending on their level of vitamin D in the blood.
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Sources: Bold fish, egg yolks, enriched products, sunlight.
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Potential risks: Taking vitamin D in large doses can cause hypercalcemia (high level of calcium in the blood), which can lead to nausea, vomiting, weakness and damage to the kidneys.
B vitamins B: Support for energy metabolism and vascular health
B vitamins B, water-soluble vitamins, play an important role in energy metabolism, functions of the nervous system and health of the cardiovascular system. Biamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and cobalamin (B12) include.
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The mechanism of action:
- Homocystein: Vitamins B6, B9 and B12 play an important role in the metabolism of homocysteine, amino acids, the high level of which is associated with an increased risk of development of the CVD. These vitamins help convert homocysteine into other compounds, reducing its level in the blood.
- Energy metabolism: B vitamins are necessary for converting food into energy. They help the body use carbohydrates, fats and proteins for the production of ATP (adenosine triphosphate), the main source of energy for cells.
- The function of the nervous system: B vitamins play an important role in the function of the nervous system, which controls the functioning of the heart and blood vessels.
- Vascular health: Some B vitamins, such as niacin, can help improve cholesterol and reduce the risk of plaques in the arteries.
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Scientific evidence:
- Studies have shown that the additives of vitamins B6, B9 and B12 can reduce the level of homocysteine in the blood.
- The meta-analysis published in the journal “Jama” showed that folic acid supplements can reduce the risk of stroke.
- However, other studies did not show significant benefits from the additives of group B vitamins for heart health.
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Recommended dose: RSN vitamins of group B varies depending on vitamin. It is important to get a sufficient amount of all B vitamins from a balanced diet or additives.
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Sources: Whole grain products, meat, poultry, fish, eggs, dairy products, legumes, green leafy vegetables.
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Potential risks: Reception of group B vitamins in large doses can cause side effects, such as stomach disorder, skin rashes and nerves damage. Niacin in high doses can cause redness of the skin, itching and liver problems.
Vitamin K2 (menachinon): direction of calcium and prevention of calcification of arteries
Vitamin K2, fat -soluble vitamin, plays an important role in blood coagulation and bone health. In recent years, interest in the role of vitamin K2 in the health of the cardiovascular system has been growing.
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The mechanism of action:
- Gla protein activation: Vitamin K2 activates GLA proteins, which play an important role in the regulation of calcium. These proteins help to direct calcium into the bones and teeth and prevent its deposition in soft tissues, such as arteries.
- Prevention of calcification of arteries: Calcification of arteries is a process in which calcium accumulates on the walls of the arteries, making them rigid and less elastic. Vitamin K2 can help prevent the calcification of the arteries by activating GLA proteins that remove calcium from the arteries.
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Scientific evidence:
- Studies have shown that the consumption of a sufficient amount of vitamin K2 is associated with a lower risk of development of the CVD, especially the calcification of arteries.
- The study published in the magazine “Thrombosis and Haemostasis” showed that the additives of vitamin K2 can slow down the progression of arterial calcification.
- However, additional studies are needed to confirm these results.
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Recommended dose: The recommended dose of vitamin K2 is 90-120 μg per day.
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Sources: Enzymed products such as NATTO (fermented soybeans), solid cheeses, organs, egg yolks.
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Potential risks: Vitamin K2 is usually considered safe. However, people taking anticoagulants should consult their doctor before taking vitamin K2 additives.
Other nutrients that maintain blood circulation in the heart
In addition to vitamins, there are other nutrients that can help improve blood circulation in the heart:
- Omega-3 fatty acids: Omega-3 fatty acids contained in oily fish, linen seed and walnuts have anti-inflammatory properties and can help reduce triglycerides, improve endothelium function and prevent blood clots.
- Coenzim Q10 (COQ10): COQ10 is an antioxidant that plays an important role in the production of energy in cells. It can help improve the function of the heart muscle and reduce blood pressure.
- Magnesium: Magnesium plays an important role in the regulation of blood pressure and the function of the heart muscle. Magnesium deficiency can increase the risk of CVD.
- Potassium: Potassium helps regulate blood pressure and fluid balance in the body. Sufficient potassium consumption can help reduce the risk of hypertension and stroke.
- Antioxidants: In addition to vitamins C and E, other antioxidants, such as flavonoids, reveratrol and carotenoids, can help protect the cells from damage caused by free radicals and reduce the risk of SVD.
The importance of a balanced diet and a healthy lifestyle
Although vitamins and other nutrients can play an important role in maintaining the health of the heart and improving blood circulation, it is important to remember that they are not a replacement of a balanced diet and a healthy lifestyle. To maintain heart health, the following is recommended:
- Balanced diet: Use a variety of fruits, vegetables, whole grain products, low -fat proteins and healthy fats.
- Regular physical exercises: Try to engage in physical exercises of moderate intensity of at least 150 minutes a week or intense exercises at least 75 minutes a week.
- Maintaining a healthy weight: Excess weight and obesity increase the risk of CVD.
- Refusal of smoking: Smoking damages blood vessels and increases the risk of CVD.
- Control of blood pressure and cholesterol level: High blood pressure and high cholesterol are risk factors for the development of CVD.
- Stress management: Chronic stress can increase blood pressure and increase the risk of CVD.
- Regular medical examinations: Regular medical examinations can help identify the risk factors for the development of SVD and take measures to reduce them.
Before taking any additives, consult your doctor
Before you start taking any vitamins or additives, it is important to consult your doctor. Your doctor can evaluate your health status, determine if you have a shortage of any nutrients, and recommend the most suitable additives and doses. In addition, your doctor may check whether additives that you take interact with any drugs.
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