Three key supplements for strong heart health

We’ve become a nation of pill poppers, happy to down vitamin D supplements at the drop of a hat to pep up our immune systems and strengthen our bones and muscles.

But have you ever considered taking a supplement for the sake of your heart? Dr James DiNicolantonio, a cardiovascular research scientist at Saint Luke’s Mid America Heart Institute in Missouri, believes they could be very beneficial.

Heart disease accounts for one in 10 deaths in the UK and while a healthy diet is always the best way forward, few of us are getting sufficient vitamins, minerals or fatty acids to keep our hearts ticking over nicely.

Dr DiNicolantonio believes there are three key supplements that could fill in the heart-shaped gaps in our diet. It’s worth remembering, however, that they are not meant as a replacement for medication and could interact with statins or blood thinners – so check with your doctor before taking them.

Magnesium

Magnesium, found in green leafy vegetables, nuts and grains, is essential for our heart health.

Being deficient has been linked with a long list of heart problems, including elevated blood pressure, atherosclerosis (thickening of the arteries), heart disease and heart failure, according to Dr DiNicolantonio.

However, most of us aren’t getting enough.

If you’ve ever been catapulted out of bed by a sharp stabbing cramp in your leg, noticed eye twitches or poor sleep – all are signs of deficiency – it could be time to get your magnesium levels checked.

Women need around 270mg per day, while adult men need 300mg, according to UK guidelines. It’s best to get your magnesium quota through your diet, as the body absorbs minerals and vitamins more readily from food. So sprinkle toasted almonds (270mg, per 100g) on your breakfast cereal, throw spinach (112mg) into stir-fries and stews and add quinoa (64mg) to salads; they’re among the richest sources.

“While it is important to eat whole foods to get magnesium, most people will need to take around 150 to 300mg of magnesium as a supplement to hit the recommended daily allowance,” says Dr DiNicolantonio. Magnesium glycinate and magnesium malate are the types best absorbed by the body, he adds.

Omega-3

While eating too much fat clogs up our arteries and is dreadful for our heart health, omega-3s are a special type of fat, known as essential fatty acids, which our bodies need to work properly.

A wealth of research has shown that they reduce the risk of heart disease.

“Omega-3s are important for heart health because they have been found to lower triglycerides (a type of fat in the blood), lower blood pressure and reduce the incidence of death and sudden cardiac death after a heart attack,” says Dr DiNicolantonio.

The most important types of omega-3 are alpha-linolenic acid (ALA), found in nuts and seeds, as well as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are most concentrated in oily fish but also present in white fish and other seafood.

Salmon and sardines are some of the best sources of omega-3 but most people aren’t consuming enough. “Almost everyone would benefit from taking 500 to 1,000mg of EPA or DHA per day from some source,” says Dr DiNicolantonio. Studies show that 850 to 1,000mg can have a protective effect, though a 250mg dose may still offer some benefits, he notes.

There are no official UK guidelines on how much omega-3 we need but dietary advice recommends eating two 140g portions of fish per week, with at least one of these being oily.

Coenzyme Q10

Coenzyme Q10 (CoQ10) is an antioxidant found throughout the body. It fights free radicals (particles that damage cells, tamper with DNA and contribute to ageing).

“CoQ10 is usually recommended for those on statins or who have heart failure,” Dr DiNicolantonio says. It is thought to help these patients by improving left ventricular ejection fraction (the volume of oxygen-rich blood that is pumped out of the left side of the heart each time it contracts), he explains.

A review authored by Dr DiNicolantonio noted a trial which found that CoQ10 supplements reduce the risk of major cardiovascular events in heart failure patients by half.

“Outside of that situation there aren’t many studies on CoQ10 but there are some promising results around heart health and blood pressure,” he notes. “Usually 100 to 200mg of CoQ10 is recommended.” While no serious side effects have been linked to the supplement, it can lead to digestive discomfort.

“There doesn’t seem to be any harm with taking CoQ10 but whether there is a benefit outside of those two scenarios [heart failure and high blood pressure] is questionable,” Dr DiNicolantonio adds.

There is no official UK advice on how much CoQ10 people should consume but heart, liver, oily fish and whole grains are the main dietary sources. It is also released by the liver, though the capacity for this declines with age.

What to be aware of before you take a supplement

Supplements contain potent doses of vitamins, minerals and substances that should be found in a healthy diet.

This means that it’s possible to consume more than the recommended daily intake of a nutrient, which can trigger side effects ranging from stomach problems and muscles aches to kidney damage and death, in severe cases.

Additionally, supplements can interact with medications, so should only be taken under the supervision of a healthcare provider. For example, taking vitamin E or omega-3 with blood-thinning medication can increase the risk of bleeding, while vitamin K can decrease the effects of the anticoagulant warfarin. Speak to your pharmacist or GP before starting to take a supplement regularly.

Source: Emily Craig, Yahoo News UK