Vitamins for the heart: what you need to know
The heart is a vital organ that provides the blood supply to the whole organism. Maintaining heart health requires an integrated approach, including healthy nutrition, regular physical exercises and rejection of bad habits. An important role in this process is played by vitamins and minerals that support the normal operation of the cardiovascular system. The lack of certain vitamins can lead to the development of cardiovascular diseases. In this article, we will consider the most important vitamins for the health of the heart, their role, sources and potential risks associated with their deficiency or oversight.
1. Vitamin D: solar vitamin for a strong heart
Vitamin D, also known as “solar vitamin”, plays an important role in maintaining the health of the heart. It regulates the level of calcium in the blood, which is necessary for the normal functioning of the heart muscle and blood vessels. Vitamin D deficiency is associated with an increased risk of developing cardiovascular diseases, such as hypertension, heart failure and stroke.
- The mechanism of action: Vitamin D is involved in the regulation of blood pressure, reduces inflammation and improves the function of endothelium (inner membrane of blood vessels). It also affects the level of cholesterol and triglycerides in the blood, helping to maintain a healthy lipid profile.
- Sources:
- Sunlight: The main source of vitamin D is the synthesis in the skin under the influence of sunlight. For sufficient synthesis, it is recommended to spend 15-20 minutes a day in the sun, especially in the summer months.
- Food products: Bold fish (salmon, tuna, mackerel), egg yolks, beef liver, enriched products (milk, juices, cereals).
- Supplements: Vitamin D3 (cholecalciferol) is the most effective form of vitamin D to increase its level in the blood.
- Deficiency symptoms: Fatigue, weakness, pain in bones and muscles, increased susceptibility to infections.
- Recommended dosage: Varies depending on the age, state of health and level of vitamin D in the blood. It is recommended to consult a doctor to determine the optimal dosage. Usually, adults are recommended 600-800 IU per day.
- Risks of overdose: Nausea, vomiting, weakness, frequent urination, the formation of kidney stones. An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can be dangerous for the health of the heart.
- Research: Numerous studies have shown the relationship between vitamin D deficiency and an increased risk of cardiovascular disease. Studies also showed that taking vitamin D additives can improve the function of the endothelium and reduce blood pressure.
2. Vitamin K2: directs calcium in the bone, and not in arteries
Vitamin K2 plays an important role in the regulation of calcium metabolism in the body. It activates proteins that direct calcium into the bones and teeth, preventing its deposition in soft tissues, such as arteries. Calcium deposition in arteries (calcification) is a risk factor for the development of atherosclerosis and other cardiovascular diseases.
- The mechanism of action: Vitamin K2 activates the matrix GLA-bead (MGP), which binds to calcium and prevents its deposition in the arteries. It also activates osteocalcine, which is involved in the formation of bone tissue.
- Sources:
- Enzymed products: NATTO (fermented soybeans), sauerkraut, cheese.
- Animal products: Egg yolks, beef liver, chicken.
- Bacteria in the intestines: Vitamin K2 can be synthesized by bacteria in the intestines.
- Deficiency symptoms: A slight formation of bruises, nose bleeding, increased risk of osteoporosis.
- Recommended dosage: 90-120 mcg per day.
- Risks of overdose: An overdose of vitamin K2 is rare and usually does not cause serious side effects. However, patients taking anticoagulants (for example, warfarin) should consult a doctor before taking the additives of vitamin K2, since he can affect blood coagulation.
- Research: Studies have shown that high consumption of vitamin K2 is associated with a decrease in the calcification of arteries and a decrease in the risk of cardiovascular diseases.
3. Vitamin C: antioxidant protection for the heart
Vitamin C (ascorbic acid) is a powerful antioxidant that protects the cells from damage by free radicals. Free radicals are unstable molecules that can damage cells and tissues, contributing to the development of atherosclerosis and other cardiovascular diseases. Vitamin C is also involved in the synthesis of collagen, which is necessary to maintain the strength of blood vessels.
- The mechanism of action: Vitamin C neutralizes free radicals, preventing oxidative stress and cell damage. It also contributes to the formation of collagen, which strengthens the walls of blood vessels and reduces the risk of plaques.
- Sources:
- Fruits and vegetables: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, pepper, broccoli, spinach.
- Deficiency symptoms: Weakness, fatigue, bleeding of gums, slow healing of wounds, increased susceptibility to infections.
- Recommended dosage: 75-90 mg per day. Smokers and people subject to stress may require a higher dosage.
- Risks of overdose: Diarya, nausea, abdominal pain. High doses of vitamin C can increase the risk of kidney stones in some people.
- Research: Studies have shown that high consumption of vitamin C is associated with a decrease in the risk of cardiovascular diseases, such as hypertension and stroke.
4. B vitamins B: Complex support for the cardiovascular system
B vitamins play an important role in the metabolism of homocysteine-amino acids, the high level of which is associated with an increased risk of cardiovascular disease. Vitamins B6, B12 and folic acid help to turn homocysteine into other substances, reducing its blood level.
- Vitamin B6 (Pyridoxin): Participates in amino acid metabolism, including homocysteine. Vitamin B6 deficiency can lead to an increase in the level of homocysteine in the blood.
- Sources: Chicken, fish, bananas, potatoes, chickpeas.
- Recommended dosage: 1.3-1.7 mg per day.
- Vitamin B12 (cobalamin): It is necessary for the normal functioning of the nervous system and the formation of red blood cells. It also participates in the metabolism of homocysteine. Vitamin B12 deficiency can lead to anemia and nerves damage.
- Sources: Meat, fish, eggs, dairy products. Vegetarians and vegans are recommended to take vitamin B12 additives.
- Recommended dosage: 2.4 mcg per day.
- Folic acid (vitamin B9): Important for the growth and division of cells, as well as for the metabolism of homocysteine. Folic acid deficiency can lead to anemia and increased risk of cardiovascular diseases.
- Sources: Green leaf vegetables, legumes, avocados, enriched products (cereals, bread).
- Recommended dosage: 400 mcg per day. Pregnant women recommend a higher dosage.
- TIAMIN (VITAMIN B1): It is necessary for the normal functioning of the heart, muscles and nervous system. It participates in carbohydrate metabolism, providing the body with energy. Tiamin deficiency can lead to heart failure (Beri-Bury disease).
- Sources: Pork, whole grain products, legumes.
- Recommended dosage: 1.2 mg per day for men and 1.1 mg per day for women.
- Niacin (Vitamin B3): Helps reduce the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL). It also improves endothelium function.
- Sources: Meat, fish, poultry, nuts, seeds.
- Recommended dosage: 16 mg per day for men and 14 mg per day for women. High doses of niacin can cause redness of the skin and other side effects.
5. Vitamin E: cholesterol oxidation protection
Vitamin E is another powerful antioxidant that protects cholesterol from oxidation. Oxidized cholesterol contributes to the formation of plaques in the arteries, which increases the risk of atherosclerosis.
- The mechanism of action: Vitamin E prevents the oxidation of LDL (low density lipoproteins), thereby reducing the risk of plaques in the arteries.
- Sources: Vegetable oils (sunflower, olive, corn), nuts, seeds, green leafy vegetables.
- Deficiency symptoms: Rare. They may include muscle weakness, vision and coordination problems.
- Recommended dosage: 15 mg per day.
- Risks of overdose: Bleeding. High doses of vitamin E can increase the risk of bleeding, especially in people taking anticoagulants.
- Research: Some studies have shown that taking vitamin E additives can reduce the risk of cardiovascular diseases, but the results are contradictory.
6. Minerals no less important for the health of the heart
In addition to vitamins, certain minerals also play a key role in maintaining the health of the heart.
- Magnesium: Participates in the regulation of blood pressure, heart rhythm and muscle function. Magnesium deficiency is associated with an increased risk of hypertension, arrhythmia and heart failure.
- Sources: Green sheet vegetables, nuts, seeds, legumes, whole grain products.
- Recommended dosage: 400-420 mg per day for men and 310-320 mg per day for women.
- Potassium: Helps reduce blood pressure and maintains a normal heart rhythm.
- Sources: Bananas, avocados, potatoes, spinach, oranges.
- Recommended dosage: 3500-4700 mg per day.
- Calcium: It is important for the normal functioning of the heart muscle and blood vessels. However, it is necessary to monitor the balance of calcium and vitamin K2 in order to prevent calcium deposition in the arteries.
- Sources: Dairy products, green leafy vegetables, tofu, enriched products.
- Recommended dosage: 1000-1200 mg per day.
- Selenium: An antioxidant that protects the heart from damage by free radicals.
- Sources: Brazilian nuts, tuna, sunflower seeds, eggs.
- Recommended dosage: 55 mcg per day.
It is important to remember:
- Do not self -medicate. Before taking any vitamins or minerals, consult a doctor. He will be able to evaluate your health status, determine the need for additions and choose the optimal dosage.
- Get vitamins and minerals from food. A balanced diet, rich in fruits, vegetables, whole grains and low -fat sources of protein, is the best way to provide the body with the necessary nutrients.
- Addresses are not a replacement for a healthy lifestyle. They can be useful in certain situations, but will not replace healthy nutrition, regular physical exercises and rejection of bad habits.
- Follow the recommended dosage. An overdose of vitamins and minerals can be dangerous to health.
- Consider the interaction of vitamins and drugs. Some vitamins can interact with drugs, so it is important to inform the doctor about all the drugs taken.
- Choose high -quality additives. Pay attention to the reputation of the manufacturer and the availability of quality certificates.
Conclusion
Vitamins and minerals play an important role in maintaining the health of the heart. However, do not rely only on additives. A balanced diet, a healthy lifestyle and regular consultations with a doctor is the key to the health of your cardiovascular system. Remember that self -medication can be dangerous, so always contact specialists to receive qualified assistance. Knowing the role of each vitamin and mineral will help you make conscious decisions about your health and take the necessary steps to maintain heart health for many years.