Vitamins to protect the heart from damage

Vitamins to protect the heart from damage: complex review

The heart is a central blood circulation organ that provides the life and health of the whole organism. Its vulnerability to various damage requires constant and comprehensive care. Proper nutrition, rich in the necessary vitamins and minerals, plays a key role in maintaining the health of the heart and blood vessels, as well as in the prevention of cardiovascular diseases (SVD). In this article, we will examine in detail vitamins with cardioprotective properties, their mechanisms of action, sources of receipt, as well as optimal dosages and possible risks.

1. Vitamin D: the regulator of the cardiovascular system

Vitamin D, fat-soluble vitamin, well known for its role in maintaining bone health, has a significant effect on the cardiovascular system. It affects various aspects of the functioning of the heart and blood vessels, including the regulation of blood pressure, a decrease in inflammation and an improvement in endothelium function.

1.1. Action mechanisms:

• Regulation of blood pressure: Vitamin D inhibits the renin-angiotensin-aldosterone system (RAS), which plays a key role in the regulation of blood pressure. Excessive activation of RAAS can lead to an increase in blood pressure and vascular damage. Vitamin D reduces the activity of renin, the first enzyme in this system, thereby contributing to a decrease in blood pressure.
• Improving the function of the endothelium: Endothelium is the inner layer of cells lining the blood vessels. It plays an important role in the regulation of vascular tone, preventing blood clots and reducing inflammation. Vitamin D deficiency can lead to endothelial dysfunction, increasing the risk of atherosclerosis and other SVDs. Vitamin D helps the production of nitrogen oxide (No), a powerful vasodilator that relaxes blood vessels and improves blood flow.
• Reduced inflammation: Inflammation plays an important role in the development and progression of atherosclerosis. Vitamin D has anti-inflammatory properties, inhibiting the production of pro-inflammatory cytokines, such as Interleukin-6 (IL-6) and a factor in alpha tumor necrosis (TNF-α). It also helps to increase the production of anti-inflammatory cytokines, such as Interleukin-10 (IL-10).
• Close -to -level decrease in cholesterol: Some studies show that vitamin D can affect blood cholesterol, reducing the level of “poor” cholesterol (LDL) and increasing the level of “good” cholesterol (HDL). However, additional studies are needed to confirm this connection.
• Improving myocardial contractility: Vitamin D can affect the contractility of myocardial (heart muscle), improving the function of the heart with heart failure. It regulates the level of calcium in cardiomyocytes (cells of the heart muscle), which plays an important role in the process of reduction.

1.2. Sources of vitamin D:

• Sunlight: The main source of vitamin D is the synthesis in the skin under the influence of ultraviolet rays of type B (UVB). However, the amount of vitamin D, synthesized in the skin, depends on many factors such as the season, geographical breadth, time of day, skin color and the use of sunscreen.
• Food products: Vitamin D is contained in a small amount of food products, such as fatty fish (salmon, tuna, mackerel), egg yolks, mushrooms grown under the influence of ultraviolet light, and enriched products (milk, juice, flakes).
• Supplements: Vitamin D is available in the form of additives in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D3, as a rule, is more effective in increasing the level of vitamin D in the blood.

1.3. Dosage:

The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood. In general, for adults it is recommended to consume 600-800 IU (international units) of vitamin D per day. However, people with a deficiency of vitamin D or with an increased risk of deficiency (for example, older people, people with dark skin, people who rarely be in the sun) may need a higher dose. Before taking vitamin D additives, it is recommended to consult a doctor to determine the optimal dosage and control of vitamin D in the blood.

1.4. Risks:

An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause various symptoms, such as nausea, vomiting, weakness, constipation, arrhythmia and renal failure. Therefore, it is important not to exceed the recommended dosage of vitamin D and control the level of vitamin D in the blood with prolonged administration of additives.

2. Vitamin E: antioxidant heart protection

Vitamin E is a group of fat -soluble antioxidants that protect the cells from damage to free radicals. It plays an important role in maintaining the health of the cardiovascular system, preventing the oxidation of LDL cholesterol, reducing inflammation and improving the function of the endothelium.

2.1. Action mechanisms:

• Antioxidant Protection: Vitamin E neutralizes free radicals that can damage cells and tissues, including heart cells and blood vessels. The oxidation of LDL cholesterol plays a key role in the development of atherosclerosis, since the oxidized LDP is easier to accumulate in the walls of the vessels, forming atherosclerotic plaques. Vitamin E prevents LDL oxidation, thereby slowing down the development of atherosclerosis.
• Reduced inflammation: Vitamin E has anti -inflammatory properties, suppressing the production of pro -inflammatory cytokines. He can also inhibit the adhesion of leukocytes to endothelium, which is an important stage in the development of atherosclerosis.
• Improving the function of the endothelium: Vitamin E helps to improve the function of the endothelium, stimulating the production of nitrogen oxide (No) and preventing blood clots.
• Decreased platelet aggregation: Vitamin E can reduce platelet aggregation, thereby reducing the risk of blood clots in the blood vessels.

2.2. Sources of vitamin E:

• Vegetable oils: The main source of vitamin E is vegetable oils, such as sunflower, soy, corn, olive and wheat germ oil.
• Nuts and seeds: Nuts and seeds, such as almonds, hazelnuts, walnuts, sunflower seeds and pumpkin, are also good sources of vitamin E.
• Green sheet vegetables: Some green leafy vegetables, such as spinach, broccoli and manhold, contain vitamin E.
• Avocado: Avocado is a fruit rich in vitamin E and other useful nutrients.
• Supplements: Vitamin E is available in the form of additives in various forms, including alpha-tocopherol, beta-tocopherol, gamma-tocopherol and Delta-Tocopherol. Alpha-tocopherol is the most active form of vitamin E.

2.3. Dosage:

The recommended daily dose of vitamin E for adults is 15 mg (22.4 IU). However, some studies show that higher doses of vitamin E can be useful for heart health. Before taking the additives of vitamin E, it is recommended to consult a doctor to determine the optimal dosage and evaluate possible risks.

2.4. Risks:

Take of high doses of vitamin E can increase the risk of bleeding, especially in people taking anticoagulants (drugs that thin blood). Therefore, it is important not to exceed the recommended dosage of vitamin E and consult a doctor before taking additives, especially if you take any medicine.

3. Vitamin C: Support for the health of blood vessels

Vitamin C (ascorbic acid) is a water -soluble vitamin, which is a powerful antioxidant and plays an important role in the synthesis of collagen, protein, which provides the strength and elasticity of blood vessels. It also helps to reduce blood pressure and improve endothelium function.

3.1. Action mechanisms:

• Antioxidant Protection: Vitamin C neutralizes free radicals, protecting the cells from damage and preventing the oxidation of LDL cholesterol.
• Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, which is the main component of the connective tissue that forms the wall of blood vessels. A sufficient amount of vitamin C provides the strength and elasticity of blood vessels, reducing the risk of atherosclerosis and other SVDs.
• Reduced blood pressure: Some studies show that vitamin C can help reduce blood pressure, especially in people with hypertension. The mechanism of this effect has not been fully studied, but it is assumed that vitamin C can improve the function of the endothelium and reduce the level of vasoconstrictors (substances that narrow blood vessels).
• Improving the function of the endothelium: Vitamin C helps to improve the function of the endothelium, stimulating the production of nitrogen oxide (No) and reducing inflammation.

3.2. Sources of vitamin C:

• Fruits and vegetables: The main source of vitamin C is fruits and vegetables, especially citrus fruits (oranges, lemons, grapefruit), berries (strawberries, blueberries, raspberries), kiwi, pepper, broccoli, spinach and tomatoes.
• Supplements: Vitamin C is available in the form of additives in various forms, including ascorbic acid, sodium ascorbate and ascorbal palmitate.

3.3. Dosage:

The recommended daily dose of vitamin C for adults is 75 mg for women and 90 mg for men. Smoking people are recommended to increase the daily dose of vitamin C by 35 mg. Some studies show that higher doses of vitamin C can be useful for heart health. Before taking the additives of vitamin C, it is recommended to consult a doctor to determine the optimal dosage and evaluate possible risks.

3.4. Risks:

Taking high doses of vitamin C can cause side effects, such as stomach disorder, diarrhea and the formation of kidney stones. Therefore, it is important not to exceed the recommended dosage of vitamin C and consult a doctor before taking additives, especially if you have any kidney diseases.

4. B vitamins B: Support for metabolism and decrease in homocysteine

B vitamins play an important role in the metabolism of homocysteine, amino acids, the increased level of which is associated with an increased risk of SVD. Vitamins B6, B12 and folic acid are necessary to turn homocysteine into other, less harmful substances.

4.1. Vitamin B6 (Pyridoxin):

• The mechanism of action: Vitamin B6 is a cofactor of enzymes involved in amino acid metabolism, including homocysteine. It helps to turn homocysteine into cysteine, which is an important component of glutathione, a powerful antioxidant.
• Sources: Vitamin B6 is contained in meat, fish, poultry, nuts, seeds, whole grain products and vegetables.
• Dosage: The recommended daily dose of vitamin B6 for adults is 1.3-1.7 mg.

4.2. Vitamin B12 (cobalamin):

• The mechanism of action: Vitamin B12 is necessary for the work of the methylmalonyl-coo-koa mutazy, which is involved in the metabolism of homocysteine. It helps to turn homocysteine into methionine, an amino acid necessary for the synthesis of proteins.
• Sources: Vitamin B12 is contained in meat, fish, poultry, eggs and dairy products. It is recommended to take vitamin B12 supplements and vegetarians and vegetarians, since plant foods do not contain this vitamin.
• Dosage: The recommended daily dose of vitamin B12 for adults is 2.4 μg.

4.3. Folic acid (vitamin B9):

• The mechanism of action: Folic acid is a cofactor of enzymes involved in the metabolism of nucleic acids and amino acids, including homocysteine. It helps to turn homocysteine into methionine.
• Sources: Folic acid is found in green leafy vegetables, legumes, citrus fruits and enriched products (bread, cereals).
• Dosage: The recommended daily dose of folic acid for adults is 400 mcg.

4.4. General effect on the heart: Reducing the level of homocysteine with the help of group B vitamins can help reduce the risk of developing atherosclerosis, thrombosis and other SVDs. However, it must be borne in mind that the additives of group B vitamins can only be effective in people with a deficiency of these vitamins or with an increased level of homocysteine.

5. Coenzyme Q10 (CoQ10): Energy for the heart

Coenzym Q10 (CoQ10) is a fat -soluble substance that is present in all cells of the body and plays an important role in the production of energy in mitochondria. It is also a powerful antioxidant and helps to protect the cells from damage by free radicals. COQ10 is especially important for the work of the heart, since the heart requires a large amount of energy for constant reduction.

5.1. Action mechanisms:

• Energy production: COQ10 is a key component of the respiratory chain in mitochondria where the process of energy production in the cells occurs. It helps to transfer the electrons from some molecules to another, ensuring the effective production of ATP (adenosine triphosphate), the main source of energy for cells.
• Antioxidant Protection: COQ10 neutralizes free radicals, protecting the cells from damage. He can also restore other antioxidants, such as vitamin E, increasing their effectiveness.
• Improving the function of the endothelium: COQ10 helps to improve the function of the endothelium, stimulating the production of nitrogen oxide (No) and reducing inflammation.
• Reduced blood pressure: Some studies show that COQ10 can help reduce blood pressure.
• Improving myocardial contractility: COQ10 can improve myocardial contractility and heart function with heart failure.

5.2. COQ10 sources:

• Meat and fish: COQ10 is contained in meat, especially in offal (heart, liver, kidneys), as well as in fatty fish (salmon, tuna, mackerel).
• Nuts and seeds: Nuts and seeds, such as almonds, hazelnuts, walnuts, sesame seeds and pumpkin, also contain COQ10.
• Vegetable oils: Vegetable oils, such as soy, corn and olive oil, contain COQ10.
• Vegetables: Some vegetables, such as broccoli, spinach and cauliflower, contain COQ10.
• Supplements: COQ10 is available in the form of additives in two forms: Kilikhinon and Kilikhinol. Kilikhinol is a more active form of COQ10 and is better absorbed by the body.

5.3. Dosage:

The recommended dose of COQ10 varies depending on the state of health and goals of admission. In general, it is recommended to take 100-300 mg COQ10 per day to maintain heart health. People with heart failure or other SVDs may require a higher dose. Before taking the COQ10 additives, it is recommended to consult a doctor to determine the optimal dosage and evaluate possible risks.

5.4. Risks:

COQ10 is usually well tolerated, but in rare cases it can cause side effects, such as stomach disorder, nausea and insomnia. COQ10 can interact with some drugs such as anticoagulants and drugs to reduce blood pressure. Therefore, it is important to consult a doctor before taking COQ10 additives, especially if you take any medicine.

6. Conclusion: an integrated approach to heart protection

Vitamins play an important role in maintaining the health of the heart and blood vessels, preventing damage and reducing the risk of the development of SVD. Vitamin D regulates blood pressure and improves the function of the endothelium, vitamin E protects the cells from oxidation, vitamin C promotes collagen synthesis and strengthens the vessels, group B vitamins reduce homocysteine levels, and Q10 coenzyme provides energy for the heart. It is important to remember that a healthy lifestyle, including a balanced diet, regular physical exercises and rejection of bad habits, is the basis for maintaining heart health. Reception of vitamin additives can be a useful addition to a healthy lifestyle, but before taking the reception, it is necessary to consult a doctor to determine the optimal dosage and evaluate possible risks. A comprehensive approach to heart protection, including proper nutrition, physical activity and timely consultation with a doctor, will help maintain heart health for many years.