Thinking about heart health? These three supplements might be worth adding to your daily routine. Photo / 123RF
Thinking about heart health? These three supplements might be worth adding to your daily routine. Photo / 123RF
Supplements for skin, hair and mood are all the rage, but should you take them for your heart? A cardiovascular scientist weighs in.
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 andstrengthen 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 (it’s more like one in three in NZ, with heart disease being the leading cause of death in this country). 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.
DiNicolantonio believes there are three key supplements that could fill in the heart-shaped gaps in our diet. However, it’s worth remembering 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, found in green leafy vegetables, nuts and grains, is essential for our heart health.
Being deficient in magnesium 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 DiNicolantonio.
If you’ve ever been catapulted out of bed by a sharp stabbing cramp in your leg, noticed eye twitches or poor sleep - all 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 DiNicolantonio. Magnesium glycinate and magnesium malate are the types best absorbed by the body, he adds.
Magnesium deficiency can lead to heart disease. Magnesium-rich foods like spinach and almonds can also help meet daily heart health requirements. Photo / 123RF
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 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 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 500-1000mg of EPA or DHA per day from some source,” says DiNicolantonio. Studies show that 850-1000mg 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.
Regular omega-3 intake can lower triglycerides, reducing the risk of heart disease. Photo / 123RF
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,” 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 DiNicolantonio noted a trial which found 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 100-200mg 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.
Coenzyme Q10 not only supports heart health but also fights the free radicals that contribute to ageing. Photo / 123RF
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 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.
