Vitamins for heart health

Vitamins for heart health: complex review

The heart is a vital organ responsible for blood circulation and, therefore, the delivery of oxygen and nutrients to all cells of the body. Maintaining heart health is of paramount importance for general well -being and longevity. Although a healthy lifestyle, including a balanced diet, regular physical exercises and rejection of bad habits, is a cornerstone of the prevention of cardiovascular diseases, certain vitamins play an important role in maintaining optimal heart function.

Vitamin D: sunlight for the heart

Vitamin D, known for its role in bone health, is increasingly recognized as its potential benefit for the cardiovascular system. This vitamin, synthesized in the skin under the influence of sunlight, is also contained in some foods, such as fatty fish and enriched products.

• Action mechanisms: Vitamin D affects the health of the heart in several ways. Firstly, he plays a role in the regulation of blood pressure. Studies show that vitamin D deficiency can be associated with an increased risk of hypertension. Vitamin D can affect the renin-angiotensin system, a hormonal system that regulates blood pressure.
• Inflammation and endothelial function: Vitamin D has anti -inflammatory properties that can help protect the endothelium, the inner shell of blood vessels. Damage to the endothelium is an early stage in the development of atherosclerosis, a process in which fat deposits accumulate in the arteries. Supporting the health of endothelium, vitamin D can help improve blood flow and reduce the risk of cardiovascular diseases.
• Cholesterol level: Some studies show that vitamin D may affect cholesterol. Although additional studies are needed, there is evidence that a sufficient level of vitamin D can be associated with a lower level of “bad” cholesterol (LDL) and a higher level of “good” cholesterol (LDL).
• Clinical research: Observation studies showed the relationship between vitamin D deficiency and an increased risk of cardiovascular diseases, including myocardial infarction and stroke. However, randomized controlled studies are necessary to confirm these results and determine the optimal dose of vitamin D for the health of the heart.
• Sources of vitamin D: The best way to get vitamin D is the effect of sunlight. However, depending on the geographical position, time of year and skin type, it may be difficult to get a sufficient amount of vitamin D only from the sun. Foods rich in vitamin D include fatty fish (salmon, tuna, mackerel), egg yolks and enriched products, such as milk and cereals. Taking vitamin D additives can be necessary, especially for people with a deficiency of vitamin D or those who do not receive enough sunlight. It is important to consult a doctor to determine the correct dosage of vitamin D.

Vitamin K2: Calcium in the right place

Vitamin K2 plays an important role in the health of the heart, helping to direct calcium in bones and teeth, and not in arteries. This prevents the calcification of arteries, which is a risk factor for cardiovascular diseases.

• Action mechanisms: Vitamin K2 activates proteins that participate in calcium metabolism. One of these proteins is the matrix GLA-beam (MGP), which inhibits the calcification of the arteries. Vitamin K2 also activates osteocalcin, protein, which helps to connect calcium with bones.
• Prevention of calcification of arteries: Calcification of arteries is a process in which calcium is deposited in the walls of the arteries, making them rigid and less elastic. This can lead to increased blood pressure, a decrease in blood flow and an increased risk of cardiovascular disease. Vitamin K2 helps to prevent calcification of the arteries by activating MGP.
• Clinical research: Studies have shown that people consuming a sufficient amount of vitamin K2 have a lower risk of cardiovascular disease. For example, the Rotterdam study conducted in the Netherlands showed that people who consume the largest amount of vitamin K2, the risk of coronary heart disease was 50% lower, and the risk of death from cardiovascular diseases is 26% lower than those who consumed the smallest amount of vitamin K2.
• Sources of vitamin K2: Vitamin K2 is contained in fermented products such as NATTO (a traditional Japanese dish of fermented soybeans), sauerkraut and some types of cheeses. It is also contained in small quantities in meat and egg yolks. Vitamin K2 additives are also available. It is important to note that there are various forms of vitamin K2, the most common of which are menachinon-4 (MK-4) and menachinon-7 (MK-7). MK-7 has a longer half-life in the body and is considered more effective.

Coenzym Q10 (CoQ10): Energy Station for the Heart

Coenzym Q10 (CoQ10) is an antioxidant that plays an important role in the production of energy in cells, especially in the heart cells. It also has anti -inflammatory properties and can help reduce blood pressure.

• Action mechanisms: COQ10 is a key component of mitochondria, organelles inside cells that are responsible for energy production. COQ10 helps to transfer electrons to the electron transfer circuit, a process that generates energy in the form of ATP (adenosineric). COQ10 is also a powerful antioxidant that helps protect the cells from damage to free radicals.
• Heart failure: Studies have shown that COQ10 can be useful for people with heart failure. Heart failure is a condition in which the heart cannot effectively pump blood through the body. COQ10 can help improve heart function and reduce heart failure symptoms, such as fatigue and shortness of breath.
• Arterial pressure: COQ10 can help reduce blood pressure. The meta-analysis of studies showed that COQ10 can reduce systolic blood pressure (upper number) by 3-17 mm Hg. Art. and diastolic blood pressure (lower number) by 2-10 mm Hg. Art.
• Side effects of statins: Statins are drugs that are used to reduce cholesterol. Statins can reduce the COQ10 level in the body, which can lead to muscle pain and fatigue. Acceptance of COQ10 additives can help reduce these side effects.
• COQ10 sources: COQ10 is contained in various foods, such as meat, fish and nuts. It is also available in the form of additives. With age, the COQ10 level in the body decreases, so taking additives can be useful, especially for the elderly.

Vitamin C: antioxidant protection

Vitamin C, a powerful antioxidant, protects the heart from damage caused by free radicals. He also plays a role in the synthesis of collagen, an important component of the walls of blood vessels.

• Action mechanisms: Vitamin C is a water -soluble vitamin that acts as an antioxidant, neutralizing free radicals that can damage cells and tissues. Free radicals are unstable molecules that are formed as a result of normal metabolism, as well as under the influence of factors such as environmental pollution and smoking.
• Endothelial function: Vitamin C can help improve the function of the endothelium, the inner shell of blood vessels. Endothelium damage is an early stage in the development of atherosclerosis. Vitamin C can help protect the endothelium from damage caused by free radicals and inflammation.
• Arterial pressure: Some studies show that vitamin C can help reduce blood pressure. The meta-analysis of studies showed that vitamin C can reduce systolic blood pressure by 3-5 mm Hg. Art. and diastolic blood pressure by 1-3 mm Hg. Art.
• Cholesterol level: Vitamin C can affect cholesterol, but additional studies are needed. Some studies show that vitamin C can help reduce the level of “poor” cholesterol (LDL) and increase the level of “good” cholesterol (HDL).
• Sources of vitamin C: Vitamin C is found in many fruits and vegetables, such as citrus fruits (oranges, grapefruit, lemons), berries (strawberries, blueberries, raspberries), kiwi, pepper and broccoli. Taking vitamin C additives can also be useful, especially for people who do not consume a sufficient amount of fruits and vegetables.

B vitamins B: Homocysteine metabolism

B vitamins, especially B6, B12 and folic acid, play a role in the metabolism of homocysteine, amino acids, the high level of which is associated with an increased risk of cardiovascular diseases.

• Action mechanisms: B vitamins operate as coofers in various metabolic processes, including homocysteine metabolism. Vitamin B6 is necessary for turning homocysteine into cysteine, and vitamin B12 and folic acid are necessary to turn homocysteine into methionine.
• High level of homocysteine: A high level of homocysteine in blood (hyperhomocysteinemia) is associated with an increased risk of cardiovascular diseases, such as atherosclerosis, myocardial infarction and stroke. Hypergomocysteinemia can damage endothelium, promote blood clots and increase oxidative stress.
• Clinical research: Studies have shown that taking the additives of B vitamins can help reduce the level of homocysteine in the blood. However, not all studies have shown that a decrease in homocysteine levels with the help of group B vitamins leads to a decrease in the risk of cardiovascular diseases. Additional studies are needed to determine whether group B vitamins can help prevent cardiovascular diseases.
• Sources of B vitamins B: B vitamins are found in various foods, such as meat, fish, eggs, dairy products, whole grain products, legumes and green leafy vegetables. Vitamin B12 additives may be necessary vegetarians and vegans, since it is mainly found in animal products.

Other important vitamins and minerals:

• Magnesium: Magnesium plays an important role in the regulation of blood pressure, maintaining normal heart rhythm and improving the function of endothelium. Magnesium deficiency is associated with an increased risk of cardiovascular diseases. Sources of magnesium: green leafy vegetables, nuts, seeds and whole grains.
• Potassium: Potassium helps regulate blood pressure, neutralizing the effects of sodium. Sufficient potassium consumption is associated with a lower risk of hypertension and stroke. Sources of potassium: bananas, avocados, spinach and potatoes.
• Selenium: Selenium is an antioxidant that helps to protect the heart from damage caused by free radicals. It also plays a role in the function of the thyroid gland, which is important to the health of the heart. Sources of Selena: Brazilian nuts, tuna, eggs and sunflower seeds.

It is important to remember:

• Consultation with a doctor: Before you start taking any vitamin additives, especially if you have any diseases or you take medicines, consult your doctor.
• Balanced nutrition: Vitamin additives should not replace healthy nutrition. Try to receive vitamins and minerals from a balanced diet rich in fruits, vegetables, whole grain products and low -fat proteins.
• Dosage: It is important to observe the recommended dosage of vitamins and minerals. Excessive consumption of some vitamins can be harmful.
• Individual needs: The needs for vitamins and minerals can vary depending on the age, gender, state of health and other factors.

Conclusion:

Vitamins play an important role in maintaining heart health. Vitamin D, vitamin K2, COQ10, vitamin C and B vitamins, as well as magnesium, potassium and selenium, can help protect the heart from damage, improve the function of the heart and reduce the risk of cardiovascular diseases. However, vitamin additives should not replace a healthy diet and lifestyle. It is important to consult a doctor to determine what vitamin additives can be useful to you. A healthy lifestyle, including a balanced diet, regular physical exercises and rejection of bad habits, is the key to maintaining the health of the heart for many years.