Vitamins for maintaining normal heart rhythm: complete guidance
What is a normal heart rhythm and why is it important?
The heart rhythm, or pulse, is the speed with which your heart beats for a minute. The normal heart rhythm at rest for an adult is usually from 60 to 100 beats per minute (BPM). However, this range can vary depending on the age, level of physical training, emotional state and other factors.
Regular and stable heart rhythm is extremely important for the optimal functioning of the cardiovascular system. It provides effective blood pumping throughout the body, delivering oxygen and nutrients to organs and tissues, as well as removing life products. Cardial rhythm disturbances, known as arrhythmias, can lead to serious health problems, including fatigue, dizziness, fainting, shortness of breath, chest pain and even a sudden cardiac arrest.
There are many types of arrhythmias, some of which are harmless, while others are potentially life -threatening. The most common types of arrhythmias include:
- Tachycardia: The heart rhythm exceeds 100 beats per minute at rest.
- Bradycardia: The heart rhythm is below 60 beats per minute at rest.
- Atrial fibrillation (FP): An irregular and quick heart rhythm that occurs in the atria (upper heart chambers).
- Gorgery fibrillation (FZ): An irregular and quick heart rhythm that occurs in the ventricles (lower heart chambers), leading to a stop of blood circulation.
- Atrial extrasystole (PES): Premature atrial abbreviations.
- Gorgery extrasystole (ZhES): Premature abbreviations of ventricles.
Factors that can contribute to the development of arrhythmias include:
- Heart disease: Ichemic heart disease, heart failure, heart disease, cardiomyopathy.
- High blood pressure (hypertension).
- Diabetes.
- Thyroid diseases.
- Apnee in a dream.
- Alcohol abuse and drugs.
- Smoking.
- Stress and anxiety.
- Certain drugs and additives.
- Electrolyte deficiency (for example, potassium, magnesium, calcium).
- Age.
- Genetic predisposition.
The role of vitamins and minerals in maintaining a healthy heart rhythm
Although vitamins and minerals are not a panacea from all heart problems, they play an important role in maintaining the health of the heart and reducing the risk of arrhythmias. Some vitamins and minerals help maintain the electrolyte balance necessary for the normal electrical activity of the heart, others have antioxidant and anti -inflammatory properties that can protect the heart from damage.
Key vitamins and minerals to maintain normal heart rhythm:
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Magnesium:
- Importance: Magnesium is an important mineral that is involved in hundreds of biochemical reactions in the body, including the regulation of heart rhythm. It helps to maintain electrolyte balance, especially the balance of potassium and calcium, which are necessary for normal electrical activity of the heart. Magnesium also helps to relax blood vessels, reducing blood pressure and improving blood flow.
- The mechanism of action: Magnesium acts as a natural block of calcium channels, which helps to control the contraction of the heart muscles. It can also suppress ectopic foci of excitement in the heart that can cause arrhythmias.
- Debress of magnesium and arrhythmias: Magnesium deficiency is associated with an increased risk of developing various arrhythmias, including atrial fibrillation, ventricular fibrillation and ventricular tachycardia.
- Recommended daily dose (RSD): For adult men-400-420 mg, for adult women-310-320 mg.
- Sources of magnesium in food: Green sheet vegetables (spinach, cabbage), nuts (almonds, cashews), seeds (pumpkin, linen), whole grain products, legumes, avocados, dark chocolate.
- Magnesium additives: There are several forms of magnesium additives, including magnesium oxide, magnesium citrate, magnesium glycine and magnesium chloride. Magnesium citrate and magnesium glycinate, as a rule, are better absorbed than magnesium oxide.
- Cautions: Taking too much magnesium can cause diarrhea, nausea and cramps in the abdomen. In rare cases, very high doses of magnesium can lead to life -threatening heart problems. People with kidney diseases should consult a doctor before taking magnesium additives.
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Potassium:
- Importance: Potassium is another important electrolyte that plays a key role in the regulation of heart rhythm. It helps to maintain normal electrical conductivity in heart cells and is necessary to reduce the heart muscle.
- The mechanism of action: Potassium is involved in creating the potential of action in heart cells, which is an electric impulse that triggers the contraction of the heart muscle. The correct balance of potassium inside and outside of heart cells is necessary for normal heart rhythm.
- Potal deficiency (hypokalemia) and arrhythmias: Potassium deficiency can lead to various arrhythmias, including atrial fibrillation, ventricular fibrillation and ventricular tachycardia. This is due to the fact that the low level of potassium disrupts the electrical stability of heart cells, making them more susceptible to arrhythmias.
- Recommended daily dose (RSD): 3500-4700 mg.
- Sources of potassium in food: Banans, oranges, potatoes (especially with a peel), tomatoes, spinach, melon, apricots, prunes, beans.
- Potassium supplements: Potassium supplements are available in various forms, including potassium chloride, potassium citrate and potassium bicarbonate.
- Cautions: The intake of too much potassium (hyperkalemia) can also be dangerous and lead to arrhythmias, muscle weakness and even heart arrest. People with kidney diseases or taking certain drugs (for example, ACE inhibitors, spironolactone) should consult a doctor before taking potassium additives.
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Coenzim Q10 (COQ10):
- Importance: COQ10 is an antioxidant that plays an important role in the production of energy in cells, especially in heart cells. It also has anti -inflammatory properties and can help protect the heart from damage caused by free radicals.
- The mechanism of action: COQ10 helps mitochondria (energy centers) effectively producing energy in the form of ATP (adenosinerifospeta). The heart is one of the most energy -consuming organs in the body, and therefore it especially needs COQ10. In addition, COQ10 neutralizes free radicals that can damage heart cells and contribute to the development of arrhythmias.
- CoQ10 and arrhythmias: Studies have shown that COQ10 can be useful for improving the function of the heart and reducing risk of arrhythmias in people with heart failure, coronary heart disease and other cardiovascular diseases.
- Recommended daily dose (RSD): Not installed, but usually 100-200 mg per day is recommended.
- COQ10 sources in food: Bold fish (salmon, tuna, sardines), organs (heart, liver, kidneys), whole grain products, nuts, vegetables (spinach, broccoli).
- COQ10 additives: COQ10 is available in the form of additives, usually in the form of Kilikhinon or Kilikhinol. Kilikhinol is considered a more bio -access form of COQ10.
- Cautions: COQ10 is usually well tolerated, but some people can cause light side effects, such as nausea, diarrhea and headache. COQ10 can interact with some drugs, including warfarin (anticoagulant), so it is important to consult a doctor before taking COQ10 additives, especially if you take other drugs.
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Omega-3 fatty acids:
- Importance: Omega-3 fatty acids are polyunsaturated fats that have a beneficial effect on the health of the heart. They help reduce blood triglycerides, reduce inflammation, improve the function of blood vessels and reduce the risk of blood clots.
- The mechanism of action: Omega-3 fatty acids, especially the EPK (eicosapstachanthenoic acid) and DGC (non-oxaexaenic acid), have an anti-inflammatory effect, suppressing the production of inflammatory cytokines. They also stabilize the electrical activity of heart cells, reducing the risk of arrhythmias.
- Omega-3 fatty acids and arrhythmias: Studies have shown that the consumption of omega-3 fatty acids can reduce the risk of sudden heart death, especially in people with coronary heart disease. They can also help prevent atrial fibrillation.
- Recommended daily dose (RSD): Not installed, but it is usually recommended to consume at least 250-500 mg of EPK and DGK per day.
- Sources of omega-3 fatty acids in food: Fat fish (salmon, tuna, sardins, mackerel), linen seed, chia seeds, walnuts, canol oil.
- Omega-3 supplements of fatty acids: The supplements of omega-3 fatty acids are available in the form of fish oil, crill oil and vegetable oils (for example, linseed oil).
- Cautions: Taking high doses of omega-3 fatty acids can cause blood thinning and increase the risk of bleeding. People taking anticoagulants (for example, warfarin) should consult a doctor before taking the supplements of omega-3 fatty acids.
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Vitamin D:
- Importance: Vitamin D plays an important role in the health of the heart and blood vessels. It helps regulate blood pressure, improves the function of the endothelium (inner shell of blood vessels) and reduces inflammation.
- The mechanism of action: Vitamin D interacts with vitamin D (VDR) receptors, which are present in many tissues, including the heart and blood vessels. Activation of VDR can help reduce blood pressure, improve endothelium function and reduce inflammation.
- Vitamin D and arrhythmias: Vitamin D deficiency is associated with an increased risk of developing cardiovascular diseases, including hypertension, heart failure and arrhythmias.
- Recommended daily dose (RSD): 600-800 IU (international units).
- Sources of vitamin D: Sunlight (the skin produces vitamin D under the influence of sunlight), oily fish (salmon, tuna, sardines), egg yolks, enriched products (milk, juice, cereals).
- Vitamin D supplements: Vitamin D additives are available in the form of vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is considered a more effective form of vitamin D.
- Cautions: Taking too much vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and damage to the kidneys.
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B vitamins B (especially B1, B6, B12):
- Importance: B vitamins play an important role in energy metabolism, functions of the nervous system and heart health. They help reduce homocysteine levels, amino acids associated with an increased risk of cardiovascular disease.
- The mechanism of action: Vitamins B6, B12 and folic acid are necessary to turn homocysteine into other, less harmful substances. A high level of homocysteine can damage blood vessels and contribute to the formation of blood clots. Vitamin B1 (thiamine) is necessary for the normal function of the heart and nervous system.
- B vitamins deficiency and arrhythmias: B vitamins deficiency can help increase homocysteine levels and increase the risk of cardiovascular diseases, including arrhythmias. Tiamin deficiency can lead to heart failure and arrhythmias.
- Recommended daily dose (RSD): Varies depending on vitamin. See recommendations on the labels of additives or consult your doctor.
- Sources of B vitamins B: Whole grain products, meat, poultry, fish, eggs, dairy products, legumes, green leafy vegetables, nuts, seeds.
- Group B vitamins additives: B vitamins adds in the form of separate vitamins or as part of a complex of vitamins of group B.
- Cautions: B vitamins are usually well tolerated, but in some people, high doses of niacin (vitamin B3) can cause redness of the skin and itching.
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Vitamin E:
- Importance: Vitamin E is a powerful antioxidant that helps protect the cells from damage caused by free radicals. It can also improve the function of blood vessels and reduce the risk of blood clots.
- The mechanism of action: Vitamin E neutralizes free radicals that can damage the cells of the heart and blood vessels. It can also help prevent the oxidation of LDL cholesterol (poor cholesterol), which is a key factor in the development of atherosclerosis.
- Vitamin E and arrhythmias: Some studies have shown that vitamin E can help reduce the risk of cardiovascular diseases, including arrhythmias, but additional studies are needed to confirm these results.
- Recommended daily dose (RSD): 15 mg (22.4 ME).
- Sources of vitamin E: Vegetable oils (sunflower, safflower, corn, olive), nuts, seeds, green leafy vegetables.
- Vitamin supplements is: Vitamin E additives are available in the form of alpha-tocopherol.
- Cautions: Taking high doses of vitamin E can increase the risk of bleeding. People taking anticoagulants (for example, warfarin) should consult a doctor before taking additives of vitamin E.
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Selenium:
- Importance: Selenium is a trace element that plays an important role in the antioxidant protection of the body. It is a component of glutathionepexidase, an enzyme that helps neutralize free radicals.
- The mechanism of action: Selenium helps to protect the heart cells from damage caused by oxidative stress. He can also play a role in regulating the function of the thyroid gland, which is important for the health of the heart.
- Deficiency of Selena and arrhythmias: Selenium deficiency is associated with an increased risk of developing cardiomyopathy (heart muscle diseases) and arrhythmias.
- Recommended daily dose (RSD): 55 μg.
- Sources of Selena: Brazilian nuts, seafood (tuna, salmon, shrimp), meat, poultry, eggs, whole grain products.
- Selena supplements: Selena additives are available in the form of selenomethyonin and sodium selenite.
- Cautions: Taking too much selenosis can lead to selenosis, which can cause nausea, vomiting, hair loss and nerves damage.
Other important nutrients and lifestyle factors to maintain normal heart rhythm:
- Coenzim q10: Supports the energy of the heart muscle and antioxidant protection.
- L-Carnitin: Helps in the transport of fatty acids in mitochondria for energy production.
- Taurin: Amino acid, which can stabilize the heart rhythm and reduce blood pressure.
- Healthy nutrition: A balanced diet, rich in fruits, vegetables, whole grain products and low -fat proteins, is important for the health of the heart. Limit the consumption of saturated and trans fats, cholesterol, salt and sugar.
- Physical activity: Regular physical exercises strengthen the heart, reduce blood pressure and improve blood flow.
- Stress management: Chronic stress can contribute to the development of arrhythmias. Find healthy ways to control stress, such as yoga, meditation or walking in nature.
- Refusal of smoking: Smoking damages blood vessels and increases the risk of cardiovascular diseases.
- Moderate alcohol consumption: Excessive alcohol consumption can lead to arrhythmias.
- Regular medical examinations: Regular medical examinations will help identify and treat any heart problems at an early stage.
Important warnings:
- Always consult your doctor before taking any new vitamins or additives, especially if you have any diseases or you take any medicine.
- Vitamins and minerals should not replace the traditional medical treatment of arrhythmias.
- Do not take vitamins and minerals in doses exceeding the recommended.
- Be attentive to any side effects and immediately inform your doctor about them.
Conclusion:
Maintaining normal heart rhythm is a key factor in the health of the cardiovascular system and general well-being. A balanced diet rich in vitamins and minerals, combined with a healthy lifestyle, can help maintain heart health and reduce the risk of arrhythmias. However, it is important to remember that vitamins and minerals are not a replacement for medical treatment and should always consult a doctor before making any changes to your diet or reception mode.