The best vitamins to strengthen the heart

The best vitamins for strengthening the heart: complex review

I. Introduction to the health of the heart and the role of vitamins

Heart of the heart is the cornerstone of the general well -being of the body. Cardiovascular diseases (SVD) remain a leading cause of death around the world, and therefore the prevention and maintenance of heart health are of paramount importance. In addition to a healthy lifestyle, including a balanced diet and regular physical exercises, vitamins play an important role in maintaining the optimal function of the heart and reducing the risk of SVD development. In this article, we will examine in detail the best vitamins to strengthen the heart, study their mechanisms of action, dosage, potential advantages and warnings.

II. B vitamins B: Key Players in Heart Health

B vitamins are a group of water -soluble vitamins that play a vital role in metabolism, nervous system and heart health. Some B vitamins are especially important for maintaining the cardiovascular system.

• B1 (TIAMIN): Tiamine is necessary for the correct functioning of the heart. It helps the body’s cells convert carbohydrates into energy, which is especially important for the heart, which is one of the most energy -intensive organs. Tiamin deficiency can lead to Beri Berie, a state that can affect the cardiovascular system, causing cardiomyopathy (weakening of the heart muscle) and heart failure.

  • The mechanism of action: Tiamin is a cooferment for several enzymes involved in carbohydrate metabolism, including pyrovat dehydrogenase and alpha-ketoglutaratratodehydrogenase. These enzymes are necessary for the production of energy in the mitochondria of the heart cells.
  • Recommended dosage: The recommended daily norm (RSN) of thiamine is 1.2 mg for men and 1.1 mg for women.
  • Food sources: Tiamine is found in various products, including pork, whole cereals, legumes and nuts.
  • Advantages for the heart: Supports energy metabolism in heart cells, reduces the risk of cardiomyopathy with deficiency.

• B3 (Niacin): Niacin, also known as nicotinic acid, is known for its positive effect on cholesterol. It helps to reduce the level of “bad” LDL cholesterol (low density lipoproteins) and increase the level of “good” HDL cholesterol (high density lipoproteins). The high level of LDL is a risk factor for the development of atherosclerosis (the formation of plaques in the arteries), and the high level of HDL helps to remove cholesterol from the arteries.

  • The mechanism of action: Niacin reduces the production of LDL and triglycerides in the liver and increases the production of HDL.
  • Recommended dosage: NiaCin RSN is 16 mg for men and 14 mg for women. However, higher doses (up to 2 grams per day) may be required to reduce cholesterol levels, but they should be taken only under the supervision of a doctor.
  • Food sources: Niacin is found in meat, poultry, fish, nuts and whole cereals.
  • Advantages for the heart: Reduces LDL levels, increases the level of HDLs, improves lipid profile, reduces the risk of atherosclerosis.
  • Cautions: High doses of niacin can cause side effects, such as redness of the skin, itching, nausea and liver damage.

• B6 (Pyridoxin): Pyridoxine plays a role in reducing the level of homocysteine, amino acids, the high level of which is associated with an increased risk of cardiovascular disease. Homocysteine ​​can damage the inner shell of arteries and contribute to the formation of blood clots.

  • The mechanism of action: Pyridoxine is a cooferment for enzymes involved in homocysteine ​​metabolism, helping to transform it into other, less harmful substances.
  • Recommended dosage: RSN pyridoxine is 1.3 mg for adults under the age of 50 and 1.7 mg for men and 1.5 mg for women over 50 years old.
  • Food sources: Pyridoxine is contained in meat, poultry, fish, potatoes and bananas.
  • Advantages for the heart: Reduces homocysteine ​​levels, protects the arteries endothelium.

• B9 (folic acid): Like vitamin B6, folic acid also plays a role in reducing homocysteine ​​levels. Folic acid works with vitamin B12 to maintain a healthy level of homocysteine.

  • The mechanism of action: Folic acid is necessary for homocysteine ​​metabolism. It helps to turn homocysteine ​​into methionine, an amino acid that does not have a harmful effect on the heart.
  • Recommended dosage: RSN folic acid is 400 mcg for adults.
  • Food sources: Folic acid is found in dark green leafy vegetables, legumes and enriched grain products.
  • Advantages for the heart: Reduces homocysteine ​​levels, protects the arterial endothelium, is important for pregnant women to prevent defects in the nervous tube in the fetus.

• B12 (Cobalaamin): Cobalamin is also necessary for homocysteine ​​metabolism and works with folic acid to maintain a healthy level of homocysteine.

  • The mechanism of action: Vitamin B12 is necessary for the enzyme methioninsyntase, which turns homocysteine ​​into methionine.
  • Recommended dosage: RSN vitamin B12 is 2.4 μg for adults.
  • Food sources: Vitamin B12 is contained in animal products, such as meat, poultry, fish and dairy products. Vitamin B12 additives may be required vegetarians and vegans.
  • Advantages for the heart: Reduces the level of homocysteine, protects the arterial endothelium, is important for the nervous system and the formation of red blood cells.

III. Vitamin C: powerful antioxidant for heart health

Vitamin C is a powerful antioxidant that helps protect the cells from damage caused by free radicals. Free radicals are unstable molecules that can contribute to the development of atherosclerosis and other cardiovascular diseases. Vitamin C also helps strengthen the walls of blood vessels and improve their elasticity.

• The mechanism of action: Vitamin C neutralizes free radicals, preventing oxidative stress, which can damage the heart cells and blood vessels. It also contributes to the formation of collagen, protein, which is necessary to maintain the strength and elasticity of blood vessels.
  • Recommended dosage: RSN vitamin C is 90 mg for men and 75 mg for women.
  • Food sources: Vitamin C is found in citrus fruits, berries, vegetables, such as pepper and broccoli.
  • Advantages for the heart: Protects from oxidative stress, strengthens blood vessels, improves the elasticity of blood vessels, reduces the risk of atherosclerosis.

IV. Vitamin D: hormone playing a role in the health of the heart

Vitamin D, often called “solar vitamin”, plays a role in regulating blood pressure, inflammation and endothelial function. Vitamin D deficiency is associated with an increased risk of cardiovascular disease.

• The mechanism of action: Vitamin D helps regulate the level of calcium in the blood, which is important to maintain normal blood pressure. It also has an anti -inflammatory effect and improves the function of the endothelium, the inner layer of blood vessels.
  • Recommended dosage: Vitamin D RSN is 600 IU (international units) for adults under the age of 70 years and 800 IU for adults over 70 years.
  • Food sources: Vitamin D is found in fatty fish, egg yolks and enriched products, such as milk. However, the main source of vitamin D is sunlight.
  • Advantages for the heart: Regulates blood pressure, reduces inflammation, improves the function of the endothelium, and reduces the risk of heart failure.
  • Cautions: Excessive consumption of vitamin D can lead to hypercalcemia (high level of calcium in the blood).

V. Vitamin E: Another powerful antioxidant

Vitamin E is another antioxidant that helps protect the cells from damage caused by free radicals. It also has anti -inflammatory properties and can help prevent blood clots.

• The mechanism of action: Vitamin E neutralizes free radicals, preventing oxidative stress. He also inhibits platelet aggregation, reducing the risk of blood clots.
  • Recommended dosage: RSN vitamin E is 15 mg.
  • Food sources: Vitamin E is found in vegetable oils, nuts, seeds and dark green leafy vegetables.
  • Advantages for the heart: Protects from oxidative stress, has anti -inflammatory properties, reduces the risk of blood clots, improves endothelium function.
  • Cautions: High doses of vitamin E can increase the risk of bleeding, especially in people taking anticoagulants.

VI. Vitamin K2: Important to the health of the arteries

Vitamin K2 plays an important role in the health of the heart, helping to prevent calcium deposition in arteries. Calcification of arteries is a process in which calcium accumulates in the walls of arteries, which leads to their hardening and narrowing, increasing the risk of cardiovascular diseases.

• The mechanism of action: Vitamin K2 activates proteins that help move calcium from arteries to the bone, where it is necessary to maintain their strength.
  • Recommended dosage: The recommended dosage of vitamin K2 varies, but usually is 90-120 μg per day.
  • Food sources: Vitamin K2 is contained in fermented products such as NATTO (fermented soybeans), sauerkraut and some types of cheese.
  • Advantages for the heart: Prevents calcification of arteries, improves arterial elasticity, reduces the risk of cardiovascular diseases.

VII. Coenzyme Q10 (COQ10): Support for Energy Metabolism of the Heart

Coenzym Q10 (CoQ10) is a substance that is naturally produced in the body and plays an important role in the production of energy in cells. It is also an antioxidant that helps protect the cells from damage. COQ10 is especially important for the heart, which is one of the most energy -intensive organs.

• The mechanism of action: COQ10 is a component of mitochondria, cellular power plants where energy production occurs. It helps to transfer the electrons in the process of breathing, which produces energy in the form of ATP (adenosine triphosphate).
  • Recommended dosage: The recommended COQ10 dosage varies, but usually is 100-200 mg per day.
  • Food sources: COQ10 is contained in meat, poultry, fish and nuts. However, the amount of COQ10, obtained from food, is usually not enough for a significant increase in its level in the body.
  • Advantages for the heart: It improves the function of mitochondria, increases the level of energy in heart cells, protects from oxidative stress, reduces blood pressure, improves heart failure symptoms.
  • Cautions: COQ10 can interact with some drugs such as warfarin (anticoagulant).

VIII. Other important nutrients for heart health

In addition to vitamins, other nutrients also play an important role in maintaining heart health.

• Omega-3 fatty acids: Omega-3 fatty acids contained in fatty fish, linen seed and walnuts have anti-inflammatory properties, reduce triglycerides, improve the function of endothelium and reduce the risk of blood thrombs.
• Magnesium: Magnesium is necessary to maintain normal blood pressure, heart rhythm and muscle function. Magnesium deficiency is associated with an increased risk of cardiovascular diseases.
• Potassium: Potassium helps regulate blood pressure and maintains a healthy heart function.
• Fiber: Fiber helps reduce cholesterol and supports the health of the digestive system.

IX. Practical recommendations for taking vitamins for heart health

• Consult a doctor: Before you start taking any vitamins or additives, consult your doctor to make sure that they are safe for you and do not interact with any medicines that you take.
• Get vitamins from food: If possible, try to receive vitamins from a healthy and balanced diet. Food sources of vitamins are usually better absorbed by the body.
• Choose quality additives: If you accept additives, choose quality products from reliable manufacturers.
• Follow the dosage recommendations: Do not exceed the recommended doses of vitamins.
• Be patient: It may take several weeks or months to notice any improvements in the health of the heart after the start of taking vitamins.

X. Conclusion

Vitamins play an important role in maintaining the health of the heart and reducing the risk of developing cardiovascular diseases. B vitamins B, vitamins C, D, E and K2, as well as Coenzym Q10 are especially important for the health of the heart. However, it is important to remember that vitamins are not a magic tablet, and they should be considered as part of a healthy lifestyle, including a balanced diet, regular physical exercises and rejection of smoking. Consult a doctor to determine which vitamins and additives are suitable for you.

XI. Additional information: research and scientific data

Numerous studies confirm the benefits of vitamins for the health of the heart. For example:

• Studies have shown that taking group B vitamins, especially folic acid and vitamin B12, can help reduce homocysteine ​​levels and reduce the risk of cardiovascular diseases.
• The metamin a-analysis showed that the intake of vitamin C is associated with a decrease in the risk of stroke.
• Studies have shown that vitamin D deficiency is associated with an increased risk of heart failure, stroke and myocardial infarction.
• Some studies have shown that vitamin E can help prevent blood clots and reduce the risk of atherosclerosis.
• Studies show that vitamin K2 can help prevent calcification of arteries and reduce the risk of cardiovascular diseases.
• Studies show that COQ10 can help improve heart function and reduce blood pressure.

Despite these promising results, additional studies are needed to confirm these results and determine the optimal doses and vitamins to take vitamins for the health of the heart.

XII. Frequently asked questions (FAQ)

• What vitamins are best taken to strengthen the heart? B vitamins B (B1, B3, B6, B9, B12), vitamins C, D, E and K2, as well as Q10 coenzyme are useful for heart health.
• Can I get all the necessary vitamins from food? Ideally, yes. However, in some cases, for example, with a deficiency of vitamins or certain health conditions, add -ons may be required.
• How to find out if I have a deficiency of vitamins? Your doctor may prescribe a blood test to determine the level of vitamins in your body.
• Are there any side effects from taking vitamins? Some vitamins can cause side effects, especially when taking high doses. It is important to consult a doctor before taking vitamins.
• What products are healthy for heart health? Fruits, vegetables, whole cereals, legumes, nuts, seeds, fatty fish and low -fat dairy products.
• What are the risk factors for the development of cardiovascular diseases? High blood pressure, high cholesterol, smoking, diabetes, obesity, lack of physical activity and family history of cardiovascular diseases.

XIII. Dictionary of terms

• Atherosclerosis: The formation of plaques in the arteries, leading to their narrowing and hardening.
• Homocystein: Amino acid, the high level of which is associated with an increased risk of cardiovascular diseases.
• LDL (low density lipoproteins): “Bad” cholesterol, which can accumulate in the arteries.
• HDL (high density lipoproteins): “Good” cholesterol that helps to remove cholesterol from arteries.
• Oxidizing stress: Cell damage caused by free radicals.
• Endothelial: The inner layer of blood vessels.

XIV. Useful resources

• American Cardiological Association (American Heart Association)
• National Institute of Heart, Light and Blood (National Heart, Lung, and Blood Institute)
• World Health Organization (World Health Organization)

XV. Refusal of responsibility

This article is intended only for information purposes and should not be considered as a replacement for consultation with a qualified medical worker. Always consult your doctor before starting to take any vitamins or additives, especially if you have any health problems or you take any medicine.