Vitamins for the heart and longevity

Vitamins for the heart and longevity: complex review

Chapter 1: The key role of vitamins in maintaining heart health

Cardiovascular diseases (SVD) remain one of the leading causes of mortality around the world. A healthy lifestyle, including a balanced diet, regular physical exercises and the rejection of smoking, is the cornerstone of the CVD prevention. However, even if you observe a healthy lifestyle, a deficiency of certain vitamins can negatively affect the health of the heart and blood vessels. Vitamins, as organic compounds, are necessary for many biochemical processes, including maintaining the normal functioning of the heart muscle, regulating blood pressure, preventing oxidative stress and inflammation.

1.1 Vitamin D: sunlight for the heart

Vitamin D, often called “solar vitamin”, plays an important role in regulating the level of calcium in the body, which is critical of bone health. However, its influence extends far beyond the bone tissue. Studies show that vitamin D deficiency is associated with an increased risk of CVD, including hypertension, heart failure, myocardial infarction and stroke.

• Action mechanisms: Vitamin D affects the health of the heart through a few mechanisms:
  • Blood pressure regulation: Vitamin D regulates the activity of the renin-angiotensin-aldosterone system (RAS), which plays a key role in the control of blood pressure. Vitamin D deficiency can lead to RAAS activation and increased blood pressure.
  • Reduced inflammation: Vitamin D has anti-inflammatory properties and can reduce the level of inflammatory markers, such as C-reactive protein (CRB) and Interleukin-6 (IL-6), which are associated with the increased risk of SVD.
  • Improving the function of the endothelium: Endothelium is a layer of cells lining the inner surface of blood vessels. It plays an important role in the regulation of vascular tone and preventing blood clots. Vitamin D helps to improve the function of the endothelium and reduces the risk of atherosclerosis.
  • Reduction of risk of heart failure: Vitamin D is involved in the regulation of the contractility of the heart muscle. Vitamin D deficiency can lead to a deterioration in the heart function and an increase in the risk of heart failure.
• Sources of vitamin D: The main source of vitamin D is the synthesis in the skin under the influence of sunlight. However, in the winter months or with a limited stay in the sun, it is necessary to receive vitamin D from food sources or additives.
  • Food sources: Bold fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, yogurt, flakes).
  • Supplements: Vitamin D3 (cholecalciferol) is the most effective form of vitamin D to increase its level in the blood.
• Dosage recommendations: The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood. Before taking the additives, it is recommended to consult a doctor to determine the optimal dosage.

1.2 Vitamin K2: We direct calcium to where we need

Vitamin K2 plays an important role in blood coagulation, but its meaning for the health of the heart is often underestimated. Vitamin K2 activates proteins that participate in the transportation of calcium from soft tissues, such as arteries, in bones. Vitamin K2 deficiency can lead to calcium deposit in the walls of arteries, which contributes to the development of atherosclerosis and increases the risk of SVD.

• Action mechanisms:
  • Prevention of calcification of arteries: Vitamin K2 activates the matrix GLA-white (MGP) protein, which inhibits the deposition of calcium in the arteries.
  • Maintaining bone health: Vitamin K2 activates osteocalcin, protein necessary for the mineralization of bones.
  • Improving the elasticity of blood vessels: A decrease in calcification of arteries helps to improve the elasticity of blood vessels and a decrease in blood pressure.
• Sources of vitamin K2:
  • Enzymed products: NATTO (fermented soybeans), kimchi, sauerkraut.
  • Animal products: Meat, eggs, dairy products from animals feeding on grass.
  • Supplements: Vitamin K2 in the form of MK-7 (menachinon-7) has a higher bioavailability and long half-life than MK-4.
• Dosage recommendations: The recommended daily dose of vitamin K2 varies depending on individual needs. Before taking additives, it is recommended to consult a doctor.

1.3 Vitamin C: powerful antioxidant to protect blood vessels

Vitamin C, or ascorbic acid, is a powerful antioxidant that plays an important role in protecting cells from damage by free radicals. Free radicals are formed in the process of metabolism and under the influence of external factors, such as environmental pollution and smoking. Oxidative stress caused by excess free radicals can damage endothelium cells and contribute to the development of atherosclerosis.

• Action mechanisms:
  • Antioxidant Protection: Vitamin C neutralizes free radicals and protects cells from oxidative stress.
  • Improving the function of the endothelium: Vitamin C helps to improve the function of the endothelium and reduces the risk of atherosclerosis.
  • Reduced blood pressure: Vitamin C can reduce blood pressure by improving the function of endothelium and reducing oxidative stress.
  • Collagen synthesis support: Vitamin C is necessary for the synthesis of collagen, protein, which provides strength and elasticity of the vascular wall.
• Sources of vitamin C:
  • Fruits and vegetables: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), pepper, broccoli, spinach.
  • Supplements: Vitamin C in the form of ascorbic acid is the most common and affordable form.
• Dosage recommendations: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Smokers are recommended to increase the dose of vitamin C, since smoking increases the body’s need for this vitamin.

1.4 B vitamins B: Support for health of the nervous system and homocysteine

B vitamins play an important role in energy exchange, functioning of the nervous system and the formation of red blood cells. Some vitamins of group B, such as vitamin B6, vitamin B12 and folic acid, are important for regulating the level of homocysteine, amino acids, the high level of which is associated with the increased risk of the SVD.

• Action mechanisms:
  • Homocysteine ​​level regulation: Vitamins B6, B12 and folic acid are involved in homocysteine ​​metabolism. The deficiency of these vitamins can lead to an increase in the level of homocysteine ​​in the blood.
  • Support for the function of the nervous system: B vitamins are necessary for the normal functioning of the nervous system, which plays an important role in the regulation of heart rhythm and blood pressure.
  • Improving energy metabolism: B vitamins are involved in converting food into energy, which is necessary to maintain the normal function of the heart.
• Sources of B vitamins B:
  • Vitamin B6: Meat, fish, poultry, bananas, potatoes, spinach.
  • Vitamin B12: Meat, fish, poultry, dairy products, eggs. Vegetarians and vegans are recommended to take vitamin B12 additives.
  • Folic acid: Green leaf vegetables, legumes, avocados, broccoli.
  • Supplements: B vitamins are available in the form of separate additives or as part of complexes of B vitamins.
• Dosage recommendations: The recommended daily dose of B vitamins varies depending on individual needs. Before taking additives, it is recommended to consult a doctor.

1.5 Vitamin E: protection of lipids from oxidation

Vitamin E is a fat -soluble antioxidant that protects lipids, including low density lipoproteins (LDL) from oxidation. Oxidized LDL is one of the key factors in the development of atherosclerosis.

• Action mechanisms:
  • Antioxidant Protection: Vitamin E neutralizes free radicals and protects lipids from oxidation.
  • Prevention of LDL oxidation: Vitamin E reduces the risk of LDL oxidation and prevents the formation of atherosclerotic plaques.
  • Improving the function of the endothelium: Vitamin E helps to improve the function of the endothelium and reduces the risk of atherosclerosis.
• Sources of vitamin E:
  • Vegetable oils: Sunflower, olive, corn oil.
  • Nuts and seeds: Almonds, hazelnuts, sunflower seeds.
  • Green sheet vegetables: Spinach, broccoli.
  • Supplements: Vitamin E is available in the form of various forms, including alpha-tocopherol, beta-tocopherol, gamma-Tokoferol and Delta-Tocopherol. Alpha-tocopherol is the most common form of vitamin E in addition.
• Dosage recommendations: The recommended daily dose of vitamin E is 15 mg.

Chapter 2: Minerals supporting the cardiovascular system

In addition to vitamins, certain minerals play an important role in maintaining the health of the heart and blood vessels.

2.1 magnesium: regulation of heart rhythm and blood pressure

Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body. It plays a key role in the regulation of heart rhythm, blood pressure and muscle function. Magnesium deficiency is associated with an increased risk of SVD, including arrhythmia, hypertension and heart failure.

• Action mechanisms:
  • Cardiac regulation: Magnesium is involved in the regulation of electrical activity of the heart and can prevent arrhythmia.
  • Reduced blood pressure: Magnesium helps to relax blood vessels and reduces blood pressure.
  • Improving the function of the endothelium: Magnesium helps to improve the function of the endothelium and reduces the risk of atherosclerosis.
  • Calcium regulation: Magnesium helps regulate the level of calcium in the body and prevents calcium deposition in soft tissues.
• Sources of magnesium:
  • Green sheet vegetables: Spinach, broccoli.
  • Nuts and seeds: Almonds, cashew, pumpkin seeds.
  • Legumes: Black beans, beans.
  • Whole grain products: Brown rice, oatmeal.
  • Supplements: Magnesium is available in the form of various forms, including magnesium oxide, magnesium citrate, magnesium glycine and magnesium taurat. Magnesium glycinate and magnesium taurat have better bioavailability and tolerance than magnesium oxide.
• Dosage recommendations: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women.

2.2 potassium: sodium balance and blood pressure regulation

Potassium is an important mineral that plays a key role in maintaining normal blood pressure. It helps to balance the effect of sodium in the body and helps to remove excess sodium in urine. Potassium deficiency can lead to an increase in blood pressure and an increase in the risk of SVD.

• Action mechanisms:
  • Sodium balance: Potassium helps to balance the effect of sodium in the body and reduces blood pressure.
  • Expansion of blood vessels: Potassium promotes the expansion of blood vessels and improves blood flow.
  • Cardiac regulation: Potassium is involved in the regulation of electrical activity of the heart and can prevent arrhythmia.
• Sources of potassium:
  • Fruits and vegetables: Bananas, avocados, potatoes, spinach, tomatoes.
  • Legumes: White beans, lentils.
  • Dairy products: Milk, yogurt.
• Dosage recommendations: The recommended daily potassium dose is 3500-4700 mg.

2.3 calcium: contraction of the heart muscle and regulation of blood pressure

Calcium plays an important role in reducing the heart muscle and regulating blood pressure. However, it is important to maintain the balance of calcium and magnesium in the body in order to prevent calcium deposition in soft tissues.

• Action mechanisms:
  • Contracting the heart muscle: Calcium is necessary to reduce the heart muscle and ensure normal functioning of the heart.
  • Blood pressure regulation: Calcium is involved in the regulation of blood pressure.
• Calcium sources:
  • Dairy products: Moloko, yogurt, cheese.
  • Green sheet vegetables: Spinach, broccoli.
  • Enriched products: Enriched juices, cereals.
• Dosage recommendations: The recommended daily dose of calcium is 1000-1200 mg.

2.4 Selenium: antioxidant protection and health of the heart muscle

Selenium is a trace element with powerful antioxidant properties. It is necessary for the normal operation of glutathioneperoxidase, an enzyme that protects cells from oxidative stress. Selenium deficiency can lead to the development of cardiomyopathy, diseases of the heart muscle.

• Action mechanisms:
  • Antioxidant Protection: Selenium protects the cells from oxidative stress and damage to free radicals.
  • Support for thyroid function: Selenium is necessary for the normal functioning of the thyroid gland, which plays an important role in the regulation of heart rhythm and blood pressure.
• Sources of Selena:
  • Brazilian nuts: Brazilian nuts are an excellent source of selenium.
  • Seafood: Tuna, sardines, shrimp.
  • Meat: Beef, chicken.
  • Whole grain products: Brown rice, oatmeal.
• Dosage recommendations: The recommended daily dose of selenium is 55 μg.

Chapter 3: Coenzym Q10 (CoQ10): Energy for the heart

Coenzym Q10 (COQ10) is a vitamin -like substance that plays an important role in the production of energy in cells, especially in the cells of the heart muscle. COQ10 is also a powerful antioxidant that protects cells from oxidative stress.

• Action mechanisms:
  • Energy production: COQ10 is necessary for the production of ATP (adenosine triphosphate), the main source of energy for cells.
  • Antioxidant Protection: COQ10 neutralizes free radicals and protects cells from oxidative stress.
  • Improving the function of the endothelium: COQ10 helps to improve the function of the endothelium and reduces the risk of atherosclerosis.
  • Reduced blood pressure: COQ10 can reduce blood pressure.
• COQ10 sources:
  • Meat: Beef, pork, chicken.
  • Fish: Salmon, tuna.
  • Nuts and seeds: Peanuts, sesame.
  • Supplements: COQ10 is available in various forms, including Kilikhinon and Kilikhinol. Kilikhinol is a more active and bio -access form of COQ10.
• Dosage recommendations: The recommended daily dose of COQ10 varies depending on individual needs. It is usually recommended to take 100-300 mg per day.

Chapter 4: Omega-3 fatty acids: anti-inflammatory effect and heart protection

Omega-3 fatty acids, in particular eicophantamentenic acid (EPC) and daily-zahexaenoic acid (DGC), are polyunsaturated fatty acids, which have powerful anti-inflammatory properties and play an important role in maintaining the health of the heart and blood vessels.

• Action mechanisms:
  • Anti -inflammatory action: Omega-3 fatty acids reduce the level of inflammatory markers, such as C-reactive protein (SRB) and Interleukin-6 (IL-6), which are associated with the increased risk of the SVD.
  • Reducing the level of triglycerides: Omega-3 fatty acids reduce the level of triglycerides, one of the risk factors of the CVD.
  • Reduced blood pressure: Omega-3 fatty acids can reduce blood pressure.
  • Improving the function of the endothelium: Omega-3 fatty acids help improve the function of the endothelium and reduce the risk of atherosclerosis.
  • Reduction in risk of arrhythmia: Omega-3 fatty acids can reduce the risk of arrhythmias.
• Sources of omega-3 fatty acids:
  • Fat fish: Salson, Tunas, Skumbria, Soldier, Sardine.
  • Vegetable oils: Flaxseed oil, chia oil.
  • Nuts and seeds: Walnuts, flax seeds, chia seeds.
  • Supplements: Omega-3 fatty acids are available in the form of fish oil, Cricille oil and vegetarian additives from seaweed.
• Dosage recommendations: The recommended daily dose of omega-3 fatty acids is 1-3 grams.

Chapter 5: L-Carnitin: Support for energy metabolism in the heart

L-carnitine is an amino acid that plays an important role in transporting fatty acids to mitochondria, where they are used to produce energy. The heart uses fatty acids as the main source of energy, so L-carnitine is important to maintain the normal function of the heart muscle.

• Action mechanisms:
  • Transportation of fatty acids: L-carnitine helps to transport fatty acids to mitochondria, where they are used to produce energy.
  • Antioxidant Protection: L-carnitine has antioxidant properties and protects cells from oxidative stress.
  • Improving the function of the endothelium: L-carnitine helps to improve the function of the endothelium and reduces the risk of atherosclerosis.
• L-carnitine sources:
  • Meat: Beef, pork, lamb.
  • Bird: Chicken.
  • Fish:
  • Dairy products: Milk, cheese.
  • Supplements: L-carnitine is available in the form of various forms, including L-carnitine, acetyl-L-carnitine and propionil-L-carnitine.
• Dosage recommendations: The recommended daily dose of L-carnitine varies depending on individual needs. It is usually recommended to take 500-2000 mg per day.

Chapter 6: Alfa-lipoic acid (Alc): a powerful antioxidant and a blood sugar regulator

Alpha-lipoic acid (Alc) is a powerful antioxidant that protects cells from oxidative stress and improves insulin sensitivity. Alc also has anti -inflammatory properties and can reduce blood sugar.

• Action mechanisms:
  • Antioxidant Protection: Alc neutralizes free radicals and protects cells from oxidative stress.
  • Improving insulin sensitivity: ALK improves insulin sensitivity and reduces blood sugar.
  • Anti -inflammatory action: Alc reduces the level of inflammatory markers.
• Sources of Alc:
  • Spinach:
  • Broccoli:
  • Tomatoes:
  • Brussels sprouts:
  • Supplements: Alc is available in the form of additives.
• Dosage recommendations: The recommended daily dose of Alc varies depending on individual needs. It is usually recommended to take 300-600 mg per day.

Chapter 7: approaches to the choice and use of vitamins for heart health

The choice of vitamins and minerals to maintain heart health should be based on individual needs, health status and test results. It is important to consult a doctor before taking any additives.

• Assessment of needs: It is necessary to evaluate your lifestyle, nutrition and state of health in order to determine which vitamins and minerals can be useful.
• Blood tests: Blood tests can help identify a deficiency of vitamins and minerals.
• Consultation with a doctor: The doctor can help determine the optimal dosage and choose the most suitable additives.
• Quality of additives: It is important to choose high -quality additives from reliable manufacturers.
• Interaction with drugs: Some vitamins and minerals can interact with medicines. It is important to inform the doctor about all the additives accepted.

Chapter 8: The role of nutrition in maintaining heart health and longevity

Vitamins and minerals are an important part of a healthy diet, but they do not replace a balanced diet. It is important to use a variety of products rich in vitamins, minerals, antioxidants and fiber.

• Mediterranean diet: The Mediterranean diet, rich in fruits, vegetables, whole grain foods, fish and olive oil, is one of the healthiest nutrition options for the heart.
• Consumption restriction:
  • Saturated and trans fats: Contained in red meat, fried foods and processed foods.
  • Sodium: Contained in processed products and fast food.
  • Sahara: Contained in sweet drinks, sweets and baking.
• Regular physical exercises: Regular physical exercises help strengthen the heart, reduce blood pressure and improve cholesterol.
• Refusal of smoking: Smoking is one of the main risk factors of the CVD.
• Stress control: Chronic stress can negatively affect the health of the heart. It is important to learn how to cope with stress using relaxation techniques, yoga or meditation.

Chapter 9: Research Prospects and future areas

Research in the influence of vitamins and minerals on the health of the heart and longevity continues. Future research can identify new useful properties of vitamins and minerals, as well as help develop more effective strategies for the prevention and treatment of SVD.

• Individual approach: Future research can focus on developing individual approaches to the use of vitamins and minerals, taking into account the genetic characteristics and needs of each person.
• Influence on microbias: The study of the influence of vitamins and minerals on the intestinal microbia and its connection with the health of the heart.
• Synergic action: The study of the synergistic effect of various vitamins and minerals on the health of the heart.

Chapter 10: Practical advice on implementing

• Diversify your diet: Include more fruits, vegetables, whole grain products, fish and nuts in your diet.
• Take additives if necessary: If you do not get enough vitamins and minerals with food, consider the possibility of taking additives.
• Consult a doctor: Before taking any additives, consult a doctor.
• Regularly engage in physical exercises: Do physical exercises for at least 30 minutes a day.
• Refuse smoking:
• Control stress:
• Conduct medical examinations regularly: Regular medical examinations will help identify health problems at an early stage.

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