7 SUPPLEMENTS TO LEVEL UP YOUR HEART HEALTH, PLUS THREE TO AVOID
Building healthier daily habits is an important part of that process. This includes staying physically active, choosing nutritious foods, managing stress, and maintaining a healthy weight. Supplements may also be part of the conversation, but understanding when they are useful—and when they may pose risks—can be confusing.
Key Takeaways
Use supplements as part of a broader healthy lifestyle, alongside a nutritious diet and regular physical activity.
Talk with a healthcare provider before starting a new supplement, especially if you take prescription or over-the-counter medications, to reduce the risk of potentially harmful interactions.
Not every supplement is appropriate for everyone. For example, St. John’s wort can interact with multiple medications, while excessive calcium supplementation may contribute to plaque buildup in the arteries.
Check supplement ingredients carefully. Choose products that avoid unnecessary artificial colours and fillers, and consider those carrying the USP Verified mark as an indication that they meet established quality standards.
Best Supplements for Heart Health
Dietary supplements may have a place in a broader heart-health strategy, but they should not replace a nutritious diet, regular exercise, stress management, or other healthy habits. It is also important to speak with a healthcare professional before starting a supplement, particularly if you take prescription or over-the-counter medications, because some supplements can interact with them.
Not every supplement is appropriate for everyone. For example, St. John’s wort can interact with numerous medications, while excessive calcium supplementation may contribute to plaque buildup in the arteries. When choosing a product, look for supplements with minimal unnecessary additives and consider products carrying the USP Verified designation as an indication that they meet established quality standards.
What are the best supplements for heart health?
No supplement can serve as a substitute for a heart-healthy lifestyle or act as a guaranteed way to prevent cardiovascular disease. Supplements are best considered an addition to habits such as eating a balanced diet, exercising regularly, getting adequate sleep, and maintaining a healthy weight. Pasted markdown
Seven nutrients that may be useful additions to an overall heart-health plan include:
- Omega-3 fatty acids
- Magnesium
- Inositol
- Folate
- Grape seed extract
- Coenzyme Q10 (CoQ10)
- Vitamin D
Because supplements can interact with medications and with one another, discuss any new supplement with your doctor or pharmacist before taking it. Pasted markdown
7 Supplements for Heart Health
1. Omega-3 fatty acids
Fatty fish such as salmon, sardines, and mackerel are excellent sources of omega-3 fatty acids. These fats have been associated with improvements in triglyceride levels, blood pressure, and inflammation, as well as a lower risk of cardiovascular disease and stroke.
Plant sources such as flaxseed oil, chia seeds, walnuts, and canola oil also provide omega-3s. A healthcare provider can determine whether testing or supplementation is appropriate. Around 1 gram per day is described as a potential starting amount for an omega-3 supplement, although people with very high triglycerides may require a different dose under medical supervision. Pasted markdown
Omega-3 supplementation has also been associated with higher HDL cholesterol and less plaque accumulation in the arteries.
2. Magnesium
Magnesium is required for many normal bodily functions, yet inadequate intake is relatively common. Low magnesium levels have been associated with high blood pressure, arterial plaque buildup, and elevated cholesterol.
Some research suggests that magnesium supplementation may also influence cortisol, the body’s primary stress hormone. Cortisol plays a role in blood sugar regulation and inflammation. Pasted markdown
Research has also found potential benefits involving blood pressure, heart attack risk, and insulin sensitivity.
3. Inositol
Inositol is a carbohydrate naturally present in the body that may help improve insulin sensitivity and blood sugar regulation.
One study found that women taking 4 grams of inositol daily experienced improvements in insulin sensitivity, blood pressure, and cholesterol levels. These factors are relevant to cardiovascular health, particularly when combined with a nutritious diet, appropriate calorie intake, and weight management.
4. Folate (folic acid)
Folate is a B vitamin that may have cardiovascular benefits, including a potential reduction in heart attack and stroke risk among people with high blood pressure.
Food sources such as vegetables, beans, and citrus fruits are preferred sources of folate. However, supplementation may be appropriate for people with certain conditions, including celiac disease or inflammatory bowel diseases such as Crohn’s disease.
Some medications, including methotrexate and certain seizure medications such as phenytoin, can affect folate absorption or metabolism. Speak with your healthcare provider before starting a supplement so the appropriate dose can be determined
5. Grape seed extract
Grape seed extract contains antioxidant compounds and has been studied for its potential effect on blood pressure.
Research involving people with early-stage high blood pressure found that taking approximately 100–800 mg daily for 8–16 weeks was associated with reductions in blood pressure.
6. Coenzyme Q10
Coenzyme Q10 (CoQ10) is naturally produced by the body and can also be obtained from foods such as salmon, tuna, broccoli, and cauliflower.
CoQ10 supplementation may be particularly relevant for people taking statins. Some individuals experience muscle aches or joint discomfort while using these cholesterol-lowering medications, and CoQ10 has been investigated as a way to help with these symptoms. Pasted markdown
Research has also explored whether CoQ10 can help lower blood pressure. One study involving people with high triglycerides, high cholesterol, and a history of heart attack found improvements in LDL and HDL cholesterol levels as well as blood pressure after taking 200 mg daily for 12 weeks.
7. Vitamin D
Vitamin D supports more than bone health. It also plays roles in energy, insulin regulation, and cardiovascular health.
Research has suggested that improving vitamin D status through sunlight exposure, vitamin-D-rich foods, fortified products, or supplementation may help lower high blood pressure. Other research has examined potential connections between adequate vitamin D and lower risks of stroke and diabetes. Pasted markdown
If testing shows that vitamin D levels are deficient or toward the low end of the normal range, a healthcare provider may recommend supplementation. The source notes 2,000 IU daily as an amount that may generally be considered safe, although individual needs vary.
Supplements and Products to Approach With Caution
Not every supplement is beneficial for cardiovascular health. Some products can create problems, particularly when taken in excessive amounts or combined with medications.
1. Calcium
Calcium is important for maintaining strong bones and supporting normal cardiovascular function, but more is not necessarily better.
Research has raised concerns that calcium supplements may contribute to plaque accumulation in the aorta and other arteries. For this reason, obtaining calcium through calcium-rich foods may be preferable when possible.
If testing confirms a calcium deficiency, a healthcare provider may recommend supplementation. The source suggests 500–700 mg as a potential supplemental range unless a doctor recommends a higher amount.
2. Grapefruit juice
Grapefruit juice can interact with certain medications, including some drugs prescribed for high blood pressure and high cholesterol. If you take medication regularly, ask your healthcare provider or pharmacist whether grapefruit products are safe for you.
3. Certain herbal supplements
Some herbal products may raise blood pressure or interfere with cardiovascular medications. Examples include:
- Bitter orange
- Ginkgo
- Ginseng
- Licorice
- St. John’s wort
Anyone taking medication should check with a healthcare professional before using these products.
How to Choose a Heart-Health Supplement
Before purchasing a supplement, check the ingredient list and avoid products containing unnecessary artificial colours, fillers, or other additives.
It may also be worthwhile to speak with your healthcare team about whether blood testing is appropriate to identify any genuine nutrient deficiencies before beginning supplementation. Pasted markdown
For additional quality assurance, look for the USP Verified mark. USP is an independent nonprofit organisation that establishes quality standards for dietary supplements, and the designation indicates that a product has met its established quality requirements. Pasted markdown
Bottom line
Supplements may complement a heart-healthy lifestyle, but they should not be viewed as a replacement for healthy eating, physical activity, adequate sleep, weight management, or appropriate medical treatment. Because supplements can interact with medications and may not be suitable for everyone, check with a healthcare professional before adding one to your routine.
Source: SingleCare