The best vitamins to maintain heart function

The best vitamins for maintaining the work of the heart: detailed guide

1. Coenzym Q10 (CoQ10): Energy for the heart

Coenzym Q10 (CoQ10) is a fat -soluble substance that is present in every cell of our body. It plays a key role in mitochondria, “power plants” of cells where it is involved in the production of ATP energy (adenosine triphosphate). The heart, being an organ with a high energy need, especially depends on CoQ10.

• The mechanism of action: COQ10 acts as an antioxidant, protecting the cells from damage caused by free radicals. It also participates in the redox reactions necessary for the production of energy. With age and when taking some drugs such as statins, the COQ10 level in the body decreases. Statins used to reduce cholesterol level block the production of a mevalonate, the predecessor of both cholesterol and COQ10.

• Benefits for the heart:

  • Improving heart failure: Studies have shown that COQ10 can improve symptoms of heart failure, such as shortness of breath, fatigue and swelling. It helps the heart muscle more efficiently use energy and improves its contractility.
  • Reduced blood pressure: Some studies show that COQ10 can slightly reduce blood pressure, both systolic and diastolic.
  • Prevention of damage from statins: COQ10 can help reduce muscle pain and weakness that often occur when taking statins. It replenishes the deficiency of COQ10 caused by these drugs.
  • Improving the function of the endothelium: COQ10 can improve the function of the endothelium, the inner layer of blood vessels, which contributes to a healthy blood flow and reduces the risk of atherosclerosis.
  • Protection against ischemic damage: COQ10 can help protect the heart from damage caused by ischemia (lack of oxygen), for example, with angina pectoris or myocardial infarction.

• Dosage and side effects: The recommended COQ10 dosage is usually from 100 to 300 mg per day, divided into several tricks. COQ10 is usually well tolerated, but some people may have light side effects, such as nausea, stomach disorder or headache. In rare cases, skin rashes can be observed.

• Forms COQ10: There are two main forms of COQ10: Kilikhinon and Kilikhinol. KOLIKHINOL is a restored form of COQ10 and is considered more bio -access, especially for the elderly and those who have problems with the absorption of nutrients.

• COQ10 sources: COQ10 is contained in small quantities in some foods, such as meat (especially offal), fish, poultry, nuts and vegetable oils. However, to achieve therapeutic doses, add -ons are often required.

2. Magnesium: heart rate regulator

Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body. It plays a key role in maintaining a healthy heart rhythm, blood pressure and vascular function.

• The mechanism of action: Magnesium helps regulate the electrical activity of the heart, stabilizing cell membranes and preventing arrhythmias. It also relaxes blood vessels, reducing blood pressure and improving blood flow. In addition, magnesium is involved in glucose and insulin metabolism, which is important for the prevention of diabetes and related cardiovascular diseases.

• Benefits for the heart:

  • Reduced blood pressure: Sufficient magnesium consumption is associated with lower blood pressure. It helps to relax the walls of the arteries, reducing the resistance of blood flow.
  • Prevention of arrhythmias: Magnesium helps stabilize the electrical activity of the heart, reducing the risk of arrhythmias, such as atrial fibrillation.
  • Improving the function of the endothelium: Magnesium improves the function of endothelium, the inner layer of blood vessels, which contributes to a healthy blood flow and reduces the risk of atherosclerosis.
  • Reduction of risk of heart failure: Some studies show that sufficient magnesium consumption can reduce the risk of heart failure.
  • Improving insulin sensitivity: Magnesium improves insulin sensitivity, which is important for the prevention of type 2 diabetes, risk factor for cardiovascular diseases.
  • Reduced inflammation: Magnesium has anti-inflammatory properties, which can help reduce the risk of developing cardiovascular diseases associated with inflammation.

• Dosage and side effects: The recommended daily dose of magnesium is about 400 mg for men and 310 mg for women. However, needs may vary depending on age, gender and health. An excess of magnesium can cause diarrhea, nausea and cramps in the abdomen. In rare cases, with very high doses, a decrease in blood pressure, muscle weakness and difficulty breathing may occur.

• Forms of magnesium: There are various forms of magnesium, which differ in bioavailability. Some of the most common forms include:

  • Magnesium citrate: A well -absorbed form is often used to treat constipation.
  • Magnesium oxide: Less bio -access form, but contains more elementary magnesium.
  • Magnesium glycinate: A well -absorbed form that does not cause a laxative effect.
  • Magnesium chloride: A well -absorbed form is often used in oils and lotions for local use.
  • Magnesium lactate: A well -absorbed form, softer to the stomach.

• Sources of magnesium: Magnesium is contained in many foods, including:

  • Green sheet vegetables: Spinach, cabbage, Mangold.
  • Nuts and seeds: Almonds, cashews, pumpkin seeds, chia seeds.
  • Legumes: Black beans, beans, lentils.
  • Whole grains: Brown rice, oatmeal, film.
  • Avocado: A rich source of magnesium and beneficial fats.
  • Dark chocolate: Contains magnesium and antioxidants.

3. Omega-3 fatty acids: protection against inflammation and blood clots

Omega-3 fatty acids are polyunsaturated fats that are necessary for human health. Two main types of omega-3 fatty acids most useful to the health of the heart are ecosapstrandacoic acid (EPA) and daily oxaenoic acid (DHA), which are contained in fish and fish oil. Alpha-linolenic acid (ALA) is another omega-3 fatty acid contained in plant sources, such as linseed seeds, walnuts and chia seeds, but it is less effectively converted into EPA and DHA in the body.

• The mechanism of action: Omega-3 fatty acids have an anti-inflammatory effect, reduce the level of triglycerides, thin the blood and stabilize the heart rhythm. They interact with cell membranes, changing their structure and function, which affects inflammatory processes and signal transmission.

• Benefits for the heart:

  • Reducing the level of triglycerides: Omega-3 fatty acids are an effective tool for reducing the level of triglycerides in the blood, which is a risk factor for cardiovascular diseases.
  • Reduced blood pressure: Omega-3 fatty acids can slightly reduce blood pressure, especially in people with hypertension.
  • Prevention of arrhythmias: Omega-3 fatty acids stabilize the heart rhythm and reduce the risk of arrhythmias, such as atrial fibrillation.
  • Improving the function of the endothelium: Omega-3 fatty acids improve the function of the endothelium, the inner layer of blood vessels, which contributes to a healthy blood flow and reduces the risk of atherosclerosis.
  • Reduction in the risk of thrombosis: Omega-3 fatty acids dilute blood and reduce the risk of blood clots, which can lead to myocardial infarction or stroke.
  • Anti -inflammatory action: Omega-3 fatty acids have anti-inflammatory properties, which can help reduce the risk of developing cardiovascular diseases associated with inflammation.

• Dosage and side effects: The recommended dosage of omega-3 fatty acids is from 1 to 3 grams per day, EPA and DHA in combination. High doses can cause side effects, such as fish belching, stomach disorder and blood thinning. People taking anticoagulants should consult a doctor before taking omega-3 fatty acids.

• Sources of omega-3 fatty acids:

  • Fat fish: Salson, Tunas, Skumbria, Soldier, Sardine.
  • Fish oil: Available in the form of capsules or liquids.
  • Flax-seed: Ala source, which the body transforms into EPA and DHA, but not very effective.
  • Walnuts: ALA source.
  • Seeds of Chia: ALA source.
  • Enriched products: Some products, such as eggs and milk, are enriched with omega-3 fatty acids.

4. Vitamin D: hormone for the heart

Vitamin D is a fat-soluble vitamin that plays an important role in the health of bones, the immune system and the cardiovascular system. In fact, vitamin D functions more as a hormone than as a vitamin.

• The mechanism of action: Vitamin D helps regulate blood pressure, blood calcium levels and the function of the immune system. It binds to vitamin D (VDR) receptors, which are present in many cells of the body, including heart cells and blood vessels. Activation of VDR affects the expression of genes associated with the regulation of blood pressure, inflammation and other risk factors for cardiovascular diseases.

• Benefits for the heart:

  • Reduced blood pressure: The deficiency of vitamin D is associated with high blood pressure. Taking vitamin D additives can help reduce blood pressure, especially in people with vitamin D.
  • Improving the function of the endothelium: Vitamin D improves the function of endothelium, the inner layer of blood vessels, which contributes to a healthy blood flow and reduces the risk of atherosclerosis.
  • Reduction of risk of heart failure: Vitamin D deficiency is associated with an increased risk of heart failure. Taking vitamin D additives can help reduce this risk.
  • Reduced inflammation: Vitamin D has anti-inflammatory properties, which can help reduce the risk of developing cardiovascular diseases associated with inflammation.
  • Improving cholesterol levels: Some studies show that vitamin D can improve cholesterol, reducing the level of “poor” LDL cholesterol and increasing the level of “good” LDL cholesterol.

• Dosage and side effects: The recommended daily dose of vitamin D is 600 IU (international units) for adults up to 70 years and 800 IU for adults over 70 years old. However, needs may vary depending on age, gender, health and geographical location. High doses of vitamin D can cause side effects, such as nausea, vomiting, weakness and heart rhythm. It is important to consult a doctor to determine the optimal dosage of vitamin D.

• Sources of vitamin D:

  • Sunlight: The body produces vitamin D when exposed to sunlight on the skin. However, the production of vitamin D depends on the time of year, time of day, geographical location, skin color and the use of sunscreen.
  • Food: Vitamin D is contained in small quantities in some foods, such as fatty fish (salmon, tuna, mackerel), egg yolk and enriched products (milk, juice, flakes).
  • Supplements: Vitamin D is available in the form of additives in two forms: D2 (ergocalciferol) and D3 (cholegalciferol). Vitamin D3 is considered a more effective form, as it is better absorbed by the body.

5. Vitamin K2: Calcium regulator for arteries

Vitamin K2, also known as Menakhinon, plays a key role in blood coagulation and bone health. However, it is also important for the health of the cardiovascular system, helping to prevent calcification of arteries.

• The mechanism of action: Vitamin K2 activates the matrix GLA-beam (MGP), which inhibits the deposition of calcium in soft tissues, such as arteries. Without a sufficient amount of vitamin K2 MGP remains inactive, and calcium can be deposited in the arteries, leading to their calcification and an increase in the risk of cardiovascular diseases. Vitamin K2 also activates osteocalcin, protein, which helps to include calcium in the bone, strengthening them.

• Benefits for the heart:

  • Prevention of calcification of arteries: Vitamin K2 helps prevent calcium deposition in the arteries, reducing the risk of atherosclerosis and cardiovascular diseases.
  • Reduction of the risk of heart attack and stroke: Some studies show that sufficient consumption of vitamin K2 can reduce the risk of a heart attack and a stroke.
  • Improving the elasticity of arteries: Vitamin K2 can improve the elasticity of arteries, which contributes to a healthy blood flow and reduces blood pressure.

• Dosage and side effects: The recommended daily dose of vitamin K2 is not exactly installed, but most experts recommend from 90 to 120 mcg per day. Vitamin K2 is usually well tolerated, and side effects are rare. However, people taking anticoagulants should consult a doctor before taking vitamin K2, since he can affect blood coagulation.

• Sources of vitamin K2:

  • Natto: Fermented soybeans, a rich source of vitamin K2 (menachinon-7 or MK-7).
  • Hard cheeses: Some hard cheeses, such as Gauda and Edam, contain vitamin K2.
  • Egg yolk: Egg yolks from chickens feeding on vitamin K2 contain a moderate amount of vitamin K2.
  • Animal liver: The liver of animals feeding on grass contains vitamin K2.
  • Supplements: Vitamin K2 is available in the form of additives, often in the form of MK-7 or MK-4.

6. Tiamin (vitamin B1): Support for energy metabolism in the heart

Tiamin, also known as vitamin B1, is a water -soluble vitamin that plays a key role in energy metabolism, especially in the heart and nervous system.

• The mechanism of action: Tiamine is a cofactor of several enzymes necessary for the metabolism of carbohydrates, fats and proteins. It is especially important for glucose metabolism, the main source of energy for the heart. The disadvantage of thiamine can lead to impaired energy metabolism in the heart, which can lead to heart failure and other cardiovascular problems.

• Benefits for the heart:

  • Improving the function of the heart in heart failure: Tiamin can improve the function of the heart in people with heart failure, especially in those who experience thiamine deficiency. It helps the heart more efficiently use energy and improves its contractility.
  • Reducing the risk of heart failure in people with diabetes: People with diabetes are at risk of thiamine deficiency and heart failure. Tiamin’s reception can help reduce this risk.
  • Improving the condition with alcohol cardiomyopathy: Alcoholic cardiomyopathy is a condition that is characterized by weakening and expansion of the heart muscle due to prolonged alcohol consumption. Tiamine deficiency is often found in people with alcohol cardiomyopathy, and taking thiamine can help improve the function of the heart.

• Dosage and side effects: The recommended daily dose of thiamine is 1.2 mg for men and 1.1 mg for women. However, needs can be higher in people with some health conditions, such as heart failure, diabetes and alcoholism. Tiamine is usually well tolerated, and side effects are rare.

• Tiamin sources:

  • Whole grains: Brown rice, oatmeal, whole grain bread.
  • Legumes: Black beans, beans, lentils.
  • Nuts and seeds: Sunflower seeds, cedar nuts, hazelnuts.
  • Pork: The rich source of thiamine.
  • Enriched products: Some products, such as flakes and bread, are enriched with thiamine.

7. Vitamin C: antioxidant heart protection

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays an important role in protecting cells from damage caused by free radicals. It is also necessary for the synthesis of collagen, an important component of blood vessels.

• The mechanism of action: Vitamin C neutralizes free radicals that can damage the cells of the heart and blood vessels, contributing to the development of atherosclerosis and other cardiovascular diseases. It also contributes to the formation of collagen, which strengthens the walls of blood vessels and makes them more elastic.

• Benefits for the heart:

  • Reduced blood pressure: Some studies show that vitamin C can slightly reduce blood pressure, especially in people with hypertension.
  • Improving the function of the endothelium: Vitamin C improves the function of endothelium, the inner layer of blood vessels, which contributes to a healthy blood flow and reduces the risk of atherosclerosis.
  • Reducing the risk of cardiovascular diseases: Sufficient consumption of vitamin C is associated with a lower risk of developing cardiovascular diseases, such as coronary heart disease and stroke.
  • Reducing the level of “bad” LDL cholesterol: Vitamin C can help reduce the level of “bad” LDL cholesterol, which contributes to the formation of plaques in the arteries.

• Dosage and side effects: The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women. Smokers are recommended to consume more vitamin C. High doses of vitamin C can cause side effects, such as diarrhea, nausea and spasms in the abdomen.

• Sources of vitamin C:

  • Citrus fruit: Oranges, grapefruits, lemons, lime.
  • Berries: Strawberries, blueberries, raspberries, cranberries.
  • Vegetables: Broccoli, pepper, spinach, cabbage.
  • Kiwi: The rich source of vitamin C.
  • Tomatoes: Contain vitamin C and lycopines, antioxidant, useful for the health of the heart.

8. L-carnitine: Energy transport to heart cells

L-carnitine is an amino acid that plays a key role in the transport of fatty acids in mitochondria, where they are burned for energy production. The heart, being an organ with a high energy need, especially depends on L-carnitine.

• The mechanism of action: L-carnitine helps to transport fatty acids through the inner mitochondria membrane, allowing them to be used in the beta-oxidation for the production of ATP energy. It also helps to remove toxic compounds from mitochondria.

• Benefits for the heart:

  • Improving the function of the heart in heart failure: L-carnitine can improve heart function in people with heart failure, especially in those who experience L-carnitine deficiency. It helps the heart more efficiently use fatty acids to produce energy.
  • Reducing symptoms of angina pectoris: L-carnitine can help reduce the symptoms of angina pectoris (chest pain), improving the blood supply to the heart and reducing the need for oxygen.
  • Improving the condition after myocardial infarction: L-carnitine can help improve recovery after myocardial infarction, protecting the heart muscle from further damage and improving its function.
  • Reducing the level of triglycerides: L-carnitine can help reduce the level of triglycerides in the blood, which is a risk factor for cardiovascular diseases.

• Dosage and side effects: The recommended dosage of L-carnitine is from 500 to 2000 mg per day, divided into several tricks. L-carnitine is usually well tolerated, but some people may have side effects, such as nausea, stomach disorder and fish smell.

• L-carnitine sources:

  • Red meat: Especially beef and lamb.
  • Bird: Chicken and turkey.
  • Fish: Cod and salmon.
  • Dairy products: Moloko, cheese, yogurt.
  • Supplements: L-carnitine is available in the form of additives in various forms, such as L-carnitine tartrat, acetyl-L-carnitine and propionil-L-carnitine.

9. Selenium: Protection from oxidative stress in the heart

Selenium is an important trace element that is a component of selenoproteins, enzymes with antioxidant function that protect the cells from damage caused by free radicals.

• The mechanism of action: Selenium is a component of glutathioneperoxidase, an important antioxidant enzyme that neutralizes free radicals and protects cells from oxidative stress. Oxidative stress plays an important role in the development of cardiovascular diseases, such as atherosclerosis and heart failure.

• Benefits for the heart:

  • Reducing the risk of cardiovascular diseases: Sufficient consumption of selenium is associated with a lower risk of developing cardiovascular diseases.
  • Improving the function of the heart in heart failure: Selena deficiency can worsen the function of the heart with heart failure. Reception of selenium can help improve heart function in people with heart failure, especially in those who experience selenium deficiency.
  • Protection against ischemic damage: Selenium can help protect the heart from damage caused by ischemia (lack of oxygen), for example, with angina pectoris or myocardial infarction.
  • Reduced inflammation: Selenium has anti-inflammatory properties, which can help reduce the risk of developing cardiovascular diseases associated with inflammation.

• Dosage and side effects: The recommended daily dose of selenium is 55 mcg for adults. High doses of selenium can cause side effects, such as nausea, vomiting, diarrhea, hair loss and damage to the nervous system.

• Sources of Selena:

  • Brazil nut: The rich source of Selena.
  • Fish: Tuna, cod, salmon.
  • Bird: Chicken and turkey.
  • Whole grains: Brown rice, oatmeal, whole grain bread.
  • Sunflower seeds: A good source of Selena.

10. Alpha-lipoic acid (ALA): Antioxidant and metabolism regulator

Alpha-lipoic acid (ALA) is a powerful antioxidant that is contained in every body of the body and plays an important role in energy metabolism. It is unique in that it is soluble both in water and in fat, which allows it to act in various parts of the cell.

• The mechanism of action: ALA helps convert glucose into energy and protects cells from damage caused by free radicals. It also regenerates other antioxidants, such as vitamin C and vitamin E, increasing their effectiveness. ALA also improves endothelium function and reduces inflammation.

• Benefits for the heart:

  • Improving the function of the endothelium: ALA improves the function of endothelium, the inner layer of blood vessels, which contributes to a healthy blood flow and reduces the risk of atherosclerosis.
  • Reduced blood pressure: ALA can slightly reduce blood pressure, especially in people with metabolic syndrome.
  • Improving insulin sensitivity: ALA improves insulin sensitivity, which is important for the prevention of type 2 diabetes, risk factor for cardiovascular diseases.
  • Reduced inflammation: ALA has anti-inflammatory properties, which can help reduce the risk of developing cardiovascular diseases associated with inflammation.
  • Protection against ischemic damage: ALA can help protect the heart from damage caused by ischemia (lack of oxygen).

• Dosage and side effects: The recommended ALA dosage is from 300 to 600 mg per day. ALA is usually well tolerated, but some people may have side effects, such as nausea, stomach disorder and skin rashes.

• ALA sources:

  • Spinach: The rich source of ALA.
  • Broccoli: Contains ALA and other beneficial substances.
  • Brussels sprouts: Good source ALA.
  • Tomatoes: Contain Ala and Lycopine.
  • Carrot: Contains ALA and beta-carotene.
  • Beet: Contains ALA and nitrates that are healthy heart.
  • Rice: Contains ALA in small quantities.
  • Supplements: ALA is available in the form of additives.

Important remark: Before taking any vitamins and additives, you need to consult a doctor, especially if you have any diseases or you take medicines. This article is intended only for information purposes and should not be used for self -diagnosis or self -medication. A healthy lifestyle, including a balanced diet, regular physical exercises and rejection of smoking, is a key factor for maintaining heart health.