Vitamins overview to maintain heart function

Part 1: The main vitamins and their role in maintaining heart health

Vitamin D: sunlight for a healthy heart

Vitamin D, often called “solar vitamin”, plays a much more important role than just strengthening bones. Its influence applies to both the cardiovascular system, and vitamin D deficiency is increasingly associated with an increased risk of heart disease.

• Exact mechanisms: Vitamin D affects the health of the heart in several ways. Firstly, it helps to regulate blood pressure. Vitamin D deficiency can lead to the activation of the renin-angiotensin-aldosterone system (RAAS), which causes narrowing of the vessels and an increase in blood pressure. A sufficient level of vitamin D helps to maintain a healthy balance of RAAS and normalize blood pressure.

• Influence on inflammation: Vitamin D has anti -inflammatory properties. Chronic inflammation plays a key role in the development of atherosclerosis – a disease in which plaques are formed on the walls of the arteries, narrowing the lumen of blood vessels and increasing the risk of heart attack and stroke. Vitamin D helps reduce the level of inflammatory markers, such as C-reactive protein (CRP), thereby slowing the progression of atherosclerosis.

• Improving the function of the endothelium: Endothelium is a thin layer of cells lining the inner surface of blood vessels. It plays an important role in the regulation of vascular tone, preventing blood clots and inflammation. Vitamin D helps to improve the function of the endothelium, making the vessels more elastic and resistant to damage.

• Reducing the risk of heart failure: Studies show that vitamin D deficiency is associated with an increased risk of heart failure – a condition in which the heart cannot effectively pump blood to meet the needs of the body. A sufficient level of vitamin D can help improve the contractile function of the heart and reduce the risk of heart failure.

• Sources of vitamin D: The main source of vitamin D is the synthesis in the skin under the influence of sunlight. However, depending on the geographical position, time of year and skin pigmentation, vitamin D synthesis may be insufficient. Other sources of vitamin D include fatty fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, cereals).

• Reception recommendations: The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood. Adults are often recommended to take 600-800 IU vitamin D per day, but with deficiency, the dose can be increased under the supervision of a doctor. It is important to regularly check the level of vitamin D in the blood and adjust the dose if necessary.

Vitamin B1 (thiamine): Energy for the heart

Vitamin B1, or thiamine, plays a key role in the metabolism of carbohydrates, which are the main source of energy for the heart. Tiamine deficiency can seriously disrupt the functioning of the heart and lead to the development of heart failure.

• Exact mechanisms: Thiamine is necessary for the functioning of several important enzymes involved in carbohydrate metabolism, including pyruvate dehydrogenase and alpha-metroglutaratratodehydrogenase. These enzymes are responsible for turning glucose into energy necessary to reduce the heart muscle.

• Influence on the function of the heart: Tiamine deficiency can lead to impaired energy metabolism in the heart muscle, causing its weakness and reducing contractility. This can manifest itself in the form of a rapid heartbeat, shortness of breath, edema and other symptoms of heart failure.

• Beri-Buri disease: The severe deficiency of thiamine causes a disease known as Beri Berie. There are two forms of Beri Berie: dry and wet. The wet form of Beri-Bury is characterized by heart failure, edema and other cardiovascular problems. The dry form of Beri Bury affects the nervous system and causes muscle weakness, paralysis and other neurological symptoms.

• Risk groups: Tiamine deficiency is more often found in people who abuse alcohol, people with chronic diseases, such as diabetes and Crohn’s disease, as well as in people who eat unbalanced. Alcohol prevents the absorption of thiamine in the intestines and increases its excretion from the body.

• Sources of vitamin B1: Good sources of thiamine are whole -grain products (brown rice, oatmeal, whole grain bread), legumes (beans, peas, lentils), pork, nuts and seeds.

• Reception recommendations: The recommended daily dose of thiamine is 1.2 mg for men and 1.1 mg for women. With a deficiency of thiamine, a doctor can prescribe higher doses in the form of additives.

Vitamin B3 (Niacin): Reducing cholesterol and vascular protection

Vitamin B3, or Niacin, plays an important role in the metabolism of fats and cholesterol. It helps to reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL), which helps to protect vessels from atherosclerosis.

• Exact mechanisms: Niacin affects the metabolism of lipids in several ways. Firstly, it suppresses the release of fatty acids from adipose tissue, which leads to a decrease in the synthesis of triglycerides in the liver. Triglycerides are the main component of LDL, so a decrease in their level leads to a decrease in the level of LDL.

• Influence on cholesterol levels: Niacin is one of the most effective means to increase the level of HDL. It increases the synthesis of HDL in the liver and slows down their decay, which leads to an increase in their concentration in the blood. LDP help remove cholesterol from arteries and transport it back to the liver for excretion, thereby protecting the vessels from atherosclerosis.

• Improving the function of the endothelium: Niacin can also improve endothelium function. It helps to increase the production of nitrogen oxide (No), which is a powerful vasodilator. No relaxes the walls of blood vessels, improves blood flow and prevents blood clots.

• Reducing the level of triglycerides: Niacin effectively reduces the level of triglycerides in the blood. A high level of triglycerides is associated with an increased risk of developing cardiovascular diseases, especially in people with low HDL levels and high LDL levels.

• Side effects: When taking high doses of niacin, side effects can occur, such as redness of the skin, itching, nausea and dizziness. To minimize these side effects, it is recommended to start with a low dose and gradually increase it under the supervision of a doctor. There are also niacin forms with slow release, which cause less side effects.

• Sources of vitamin B3: Good sources of niacin are meat (poultry, fish, beef), peanuts, mushrooms, whole grains and enriched products.

• Reception recommendations: The recommended daily dose of Niacin is 16 mg for men and 14 mg for women. To reduce cholesterol, the doctor can prescribe higher doses of niacin, but this should be done only under his control.

Vitamin B9 (folic acid): decrease in homocysteine levels

Vitamin B9, or folic acid, plays an important role in amino acid metabolism, in particular homocysteine. The high level of homocysteine in the blood is associated with an increased risk of developing cardiovascular diseases, such as atherosclerosis, thrombosis and myocardial infarction.

• Exact mechanisms: Folic acid is necessary to turn homocysteine into methionine, another amino acid that does not have a negative effect on the cardiovascular system. Folic acid deficiency leads to the accumulation of homocysteine in the blood.

• Influence on the vessels: A high level of homocysteine damages the walls of blood vessels, promotes blood clots and increases the risk of atherosclerosis. Folic acid helps to reduce homocysteine levels and protect the vessels from damage.

• Additional vitamins: To effectively reduce homocysteine level, folic acid is often taken in combination with vitamins B6 and B12. These vitamins also participate in homocysteine metabolism and help turn it into safe compounds.

• At-risk groups: Folic acid deficiency is more common in pregnant women, people who abuse alcohol, people with chronic diseases, such as Crohn’s disease and celiac disease, as well as in people taking certain drugs, such as methotrexate.

• Sources of vitamin B9: Good sources of folic acid are dark green leafy vegetables (spinach, salad, broccoli), legumes (beans, peas, lentils), citrus fruits, avocados and enriched products (bread, cereals).

• Reception recommendations: The recommended daily dose of folic acid is 400 mcg for adults. Pregnant women are recommended to take 600 μg of folic acid per day to prevent defects in the nerve tube in the fetus. With a high level of homocysteine, a doctor can prescribe higher doses of folic acid in combination with vitamins B6 and B12.

Vitamin B12 (cobalamin): protection of the nervous system and heart

Vitamin B12, or cobalamin, plays an important role in the formation of red blood cells, the functioning of the nervous system and the metabolism of homocysteine. Vitamin B12 deficiency can lead to the development of anemia, neurological problems and increase the level of homocysteine, which increases the risk of cardiovascular diseases.

• Exact mechanisms: Vitamin B12 is necessary to turn homocysteine into methionine. As in the case of folic acid, vitamin B12 deficiency leads to the accumulation of homocysteine in the blood and an increase in the risk of cardiovascular diseases.

• Influence on the nervous system: Vitamin B12 plays an important role in the formation of the myelin shell that protects the nerve fibers. Vitamin B12 deficiency can lead to damage to the myelin shell and the development of neurological symptoms, such as numbness and tingling in the limbs, impaired coordination and memory deterioration.

• Anemia: Vitamin B12 is necessary for the formation of red blood cells. Vitamin B12 deficiency can lead to the development of megaloblastic anemia, in which red blood cells become large and immature. Anemia can lead to fatigue, weakness, shortness of breath and other symptoms.

• At-risk groups: Vitamin B12 deficiency is more common in older people, vegetarians and vegans, people with diseases of the gastrointestinal tract, such as atrophic gastritis and Crohn’s disease, as well as in people taking certain drugs, such as metformin and proton pump inhibitors.

• Sources of vitamin B12: Vitamin B12 is contained only in animal products, such as meat, fish, poultry, eggs and dairy products. Vegetarians and vegans need to take vitamin B12 additives or consume enriched products (vegetable milk, cereals).

• Reception recommendations: The recommended daily dose of vitamin B12 is 2.4 mcg for adults. With vitamin B12 deficiency, the doctor may prescribe higher doses in the form of additives or injections.

Vitamin C (ascorbic acid): antioxidant protection of blood vessels

Vitamin C, or ascorbic acid, is a powerful antioxidant that helps protect the vessels from damage caused by free radicals. Free radicals are formed as a result of normal metabolic processes, as well as under the influence of external factors, such as environmental pollution and smoking. They can damage cells, including endothelium cells, and contribute to the development of atherosclerosis.

• Exact mechanisms: Vitamin C neutralizes free radicals, preventing their damaging effect on the vessels. It also promotes the synthesis of collagen, protein, which is the main component of connective tissue and provides the strength and elasticity of the vascular wall.

• Influence on the function of the endothelium: Vitamin C improves the function of the endothelium, promotes the production of nitrogen oxide (NO) and protects NO from destruction by free radicals. This helps to maintain a healthy tone of blood vessels and prevent blood clots.

• Reduced blood pressure: Some studies show that vitamin C can help reduce blood pressure in people with hypertension. It improves the function of the endothelium and helps to relax blood vessels, which leads to a decrease in blood pressure.

• Prevention of LDL oxidation: Vitamin C prevents the oxidation of “bad” cholesterol (LDL). The oxidized LDL is more actively accumulating on the walls of the arteries and contributes to the formation of atherosclerotic plaques.

• Sources of vitamin C: Good sources of vitamin C are fruits and vegetables, especially citrus fruits (oranges, grapefruit, lemons), berries (strawberries, blueberries, raspberries), kiwi, pepper, broccoli and spinach.

• Reception recommendations: The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women. Smokers are recommended to take more vitamin C, as smoking increases the body’s need for this vitamin. When taking high doses of vitamin C, side effects can occur, such as the disorder of the stomach and diarrhea.

Vitamin E (Tokoferol): Fat protection from oxidation

Vitamin E, or tocopherol, is another powerful antioxidant that protects fats from oxidation. The oxidation of fats, especially lipids that make up cell membranes and lipoproteins leads to cell damage and contributes to the development of atherosclerosis.

• Exact mechanisms: Vitamin E neutralizes free radicals, preventing lipid oxidation. It also improves endothelium function and prevents blood clots.

• Prevention of LDL oxidation: Vitamin E, like vitamin C, prevents the oxidation of “bad” cholesterol (LDL). The oxidized LDL is more actively accumulating on the walls of the arteries and contributes to the formation of atherosclerotic plaques.

• Influence on the function of platelets: Vitamin E has an antitrombotic effect, reducing platelet aggregation and preventing blood clots.

• Sources of vitamin E: Good sources of vitamin E are vegetable oils (sunflower, olive, corn), nuts (almonds, walnuts), seeds (sunflower, pumpkin), avocados and green leafy vegetables.

• Reception recommendations: The recommended daily dose of vitamin E is 15 mg for adults. When taking high doses of vitamin E, side effects can occur, such as an increase in the risk of bleeding.

Vitamin K2 (Menakhinon): direction of calcium in the bone, not to blood vessels

Vitamin K2, or Menakhinon, plays an important role in calcium metabolism. It contributes to the direction of calcium in the bone, where it is necessary to maintain their strength, and prevents the deposition of calcium in the vessels, where it can contribute to the development of atherosclerosis.

• Exact mechanisms: Vitamin K2 activates the protein matrix glle prototin (MGP), which binds calcium and prevents its deposition in soft tissues, including blood vessels. It also activates osteocalcin, protein, which is involved in the mineralization of bones and contributes to the accumulation of calcium in bone tissue.

• Prevention of vascular calcification: Vascular calcification is the process of deposition of calcium on the walls of arteries, which leads to their hardening and reducing elasticity. Vascular calcification increases the risk of atherosclerosis, hypertension and other cardiovascular diseases. Vitamin K2 helps prevent vascular calcification, directing calcium into the bone.

• Types of vitamin K2: There are several types of vitamin K2, including MK-4 and MK-7. The MK-7 has a longer half-life in the body and is considered more effective for preventing vessel calcification.

• Sources of vitamin K2: Vitamin K2 is contained in animal products, such as meat, eggs, dairy products and fermented products, such as NATTO (fermented soybeans).

• Reception recommendations: The recommended daily dose of vitamin K2 varies depending on age and health. It is usually recommended to take 90-120 μg of vitamin K2 per day.

Part 2: Vitamin -like substances and minerals that support the heart function

Coenzyme Q10 (COQ10): Energy for heart cells

Coenzym Q10 (CoQ10) is a vitamin -like substance that plays a key role in the production of energy in cells, especially in the heart cells. COQ10 is a component of the mitochondrial respiratory chain, which is involved in the synthesis of ATP (adenosine triphosphate) – the main source of energy for all cells of the body.

• Exact mechanisms: COQ10 helps the heart cells produce a sufficient amount of energy for normal functioning. It is also a powerful antioxidant that protects the heart cells from damage caused by free radicals.

• Influence on heart failure: Studies show that COQ10 can be useful for people with heart failure. It improves the contractile function of the heart, reduces fatigue and increases physical activity tolerance.

• Reducing side effects of statins: Statins are drugs used to reduce cholesterol. However, they can cause side effects, such as muscle pain and weakness. COQ10 can help reduce these side effects, as statins can reduce the COQ10 level in the body.

• Age -related level of COQ10: With age, the COQ10 level in the body decreases. This can lead to a deterioration in the function of the heart and an increase in the risk of developing cardiovascular diseases. Acceptance of COQ10 additives can help compensate for this decrease.

• COQ10 sources: COQ10 is contained in meat, fish, poultry, nuts, seeds and vegetable oils. However, the amount of COQ10 in these products is small, and to achieve the therapeutic effect, add -ons are often required.

• Reception recommendations: The recommended dose of COQ10 varies depending on the state of health and goals of admission. It is usually recommended to take 100-200 mg COQ10 per day.

L-carnitine: fatty acid transport in mitochondria

L-carnitine is an amino acid that plays an important role in the metabolism of fat. It helps to transport fatty acids to mitochondria, where they are burned for energy.

• Exact mechanisms: L-carnitine helps the heart cells use fatty acids as a source of energy. This is especially important for people with heart failure, since the heart, affected by heart failure, often experiences problems using glucose as a source of energy.

• Influence on heart failure: Studies show that L-carnitine can be useful for people with heart failure. It improves the contractile function of the heart, reduces fatigue and increases physical activity tolerance.

• Ischemia protection: L-carnitine can help protect the heart from damage caused by ischemia (insufficient blood supply). It improves energy metabolism in heart cells and reduces the formation of free radicals.

• L-carnitine sources: L-carnitine is found in meat, fish and dairy products. Vegetarians and vegans can receive L-carnitine from additives.

• Reception recommendations: The recommended dose of L-carnitine varies depending on the state of health and goals of admission. It is usually recommended to take 500-2000 mg L-carnitine per day.

Magnesium: regulation of heart rhythm and blood pressure

Magnesium is an important mineral that plays a key role in many physiological processes, including the regulation of heart rhythm, blood pressure and the function of the nervous system.

• Exact mechanisms: Magnesium helps to maintain a healthy heart rhythm, preventing arrhythmias. It also relaxes the walls of blood vessels, which helps to reduce blood pressure.

• Influence on cardiac arrhythmia: Magnesium deficiency can lead to the development of cardiac arrhythmia, especially atrial fibrillation. Reception of magnesium additives can help prevent arrhythmias and improve the function of the heart.

• Regulation of blood pressure: Magnesium helps to reduce blood pressure, relaxing the walls of blood vessels and improving the function of the endothelium.

• At-risk groups: Magnesium deficiency is more common in people with diabetes, alcohol dependence, diseases of the gastrointestinal tract and in people taking certain drugs, such as diuretics.

• Sources of magnesium: Good sources of magnesium are dark green leafy vegetables (spinach, salad, broccoli), nuts (almonds, cashews), seeds (pumpkin, sunflower), legumes (beans, peas, lentils) and whole grain products.

• Reception recommendations: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women. With magnesium deficiency, the doctor can prescribe higher doses in the form of additives. It is important to consider that some forms of magnesium are better absorbed by the body than others. For example, magnesium citrate and magnesium glycinate are well absorbed and rarely cause side effects.

Potassium: maintaining healthy blood pressure

Potassium is another important mineral that plays a key role in maintaining healthy blood pressure. It helps neutralize the effect of sodium, which increases blood pressure.

• Exact mechanisms: Potassium helps to remove sodium from the body, which leads to a decrease in blood pressure. It also relaxes the walls of blood vessels and improves the function of the endothelium.

• Influence on blood pressure: The use of sufficient potassium can help reduce blood pressure in people with hypertension.

• Sources of potassium: Good sources of potassium are fruits and vegetables, especially bananas, avocados, spinach, sweet potatoes, tomatoes and orange juice.

• Reception recommendations: The recommended daily potassium dose is 3500-4700 mg. It is important to get a sufficient amount of potassium from food, and not just from additives, since taking high doses of potassium can be dangerous for people with kidney diseases.

Selenium: antioxidant protection and heart health

Selenium is a trace element that plays an important role in antioxidant protection and maintaining heart health. It is a component of glutathioneperoxidase, an enzyme that protects the cells from damage caused by free radicals.

• Exact mechanisms: Selenium protects the heart cells from damage caused by free radicals. It also helps to improve endothelium function and reduce inflammation.

• Influence on heart failure: Some studies show that selenium deficiency may be associated with an increased risk of heart failure. Reception of selenium additives can help improve the function of the heart in people with a deficiency of this trace element.

• Sources of Selena: Good sources of Selena are Brazilian nuts, tuna, sardines, eggs and whole grains.

• Reception recommendations: The recommended daily dose of selenium is 55 mcg for adults. It is important not to exceed the recommended dose, since taking high doses of selenium can be toxic.

Taurin: regulation of heart rhythm and blood pressure

Taurin is an amino acid that plays an important role in the regulation of heart rhythm, blood pressure and function of the nervous system.

• Exact mechanisms: Taurin helps stabilize cell membranes, which helps to maintain a healthy heart rhythm. It also has antioxidant and anti -inflammatory properties.

• Influence on cardiac arrhythmia: Taurin can help prevent heart arrhythmia and improve heart function.

• Regulation of blood pressure: Taurin helps reduce blood pressure by relaxing the walls of blood vessels and improving the function of the endothelium.

• Taurin sources: Taurin is found in meat, fish and dairy products.

• Reception recommendations: The recommended dose of Taurin varies depending on the state of health and goals of admission. It is usually recommended to take 500-2000 mg Taurin per day.

Part 3: A comprehensive approach to vitamin support of heart health

It is important to understand that vitamins and minerals work in synergy, that is, their joint action is more effective than each of them separately. Therefore, to maintain heart health, it is recommended to adhere to an integrated approach, including the following components:

• Balanced nutrition: The basis of vitamin support of the health of the heart is a balanced diet, rich in fruits, vegetables, whole grain products, low -fat meat, fish and dairy products.

• Individual approach: The need for vitamins and minerals can vary depending on the age, gender, state of health and other factors. Therefore, it is recommended to consult a doctor or nutritionist to determine the optimal reception of vitamins and minerals.

• Quality of additives: When choosing vitamin and mineral additives, it is important to pay attention to their quality. You should choose additives from reliable manufacturers who undergo quality control and contain the declared amount of active substances.

• Regular monitoring: It is recommended to regularly check the level of vitamins and minerals in the blood in order to timely detect deficits and adjust the additive reception mode.

• Healthy lifestyle: Vitamins and minerals are only one of the components of maintaining the health of the heart. It is also important to adhere to a healthy lifestyle, which includes regular physical exercises, rejection of smoking and alcohol abuse, weight control and stress control.

Important warnings:

• Do not exceed the recommended doses: Taking high doses of vitamins and minerals can be dangerous to health.

• Consult a doctor: Before taking any vitamin and mineral additives, you need to consult a doctor, especially if you have any diseases or you take medications.

• Consider the interaction: Some vitamins and minerals can interact with drugs, reducing their effectiveness or increasing side effects.

• Do not replace the medicine: Vitamins and minerals are not a replacement for medicines prescribed by a doctor.

This detailed review provides comprehensive information about the role of vitamins and minerals in maintaining the health of the heart. Information is based on publicly available scientific data and is intended for educational purposes. Please always consult with a qualified medical specialist before making any changes to your diet or add-ons.