Best Vitamins & Minerals for Your Heart
Eating a balanced diet is one of the best things you can do for your heart. Whether you get them from food or supplements, certain vitamins and minerals play a critical role in keeping your heart healthy. As you age, your body may produce or absorb these nutrients less efficiently, making supplementation increasingly helpful over time.
Vitamin D
Vitamin D is crucial for heart health. Studies have shown that low levels of vitamin D are linked to increased heart health risks. Also known as the sunshine vitamin, it helps regulate calcium levels in the blood, which in turn affects how nerves communicate with the heart.
Though your liver and kidneys produce this fat-soluble hormone, exposure to sunlight can boost its levels. Aging reduces the body’s ability to produce vitamin D. Adult men and women need 15 mcg (600 IU) daily, while those over 70 should aim for 20 mcg (800 IU).
Vitamin C
Vitamin C is a potent antioxidant that repairs tissue and boosts collagen production. Found in citrus fruits, it plays a significant role in synthesizing L-carnitine, an essential compound for metabolism and heart health. Adult women need 75 mg and men need 90 mg daily, but most people don’t get enough from their diet alone.
Consuming five servings of vitamin C-rich fruits and vegetables each day can reduce heart disease risk by over 15 percent. This vitamin also normalizes LDL cholesterol and promotes normal blood pressure by enhancing nitric oxide production, which helps blood vessels relax and improve blood flow.
Vitamin K
Vitamin K is key for blood clotting and calcium regulation in the heart. Low levels can lead to arterial calcification, increasing the risk of atherosclerosis. Adequate vitamin K levels optimize calcium levels in tissues, promoting better cardiovascular health.
Adult women need 90 mcg and men need 120 mcg daily, with different requirements for pregnant or breastfeeding women and children.
Magnesium
Magnesium is the fourth most abundant mineral in the body and essential for muscle and nerve function, blood sugar regulation, and blood pressure maintenance. It helps the body absorb calcium, crucial for proper heart muscle function. The daily recommendation is 320 mg for women and 420 mg for men.
You can find magnesium in nuts, seeds, and legumes, but supplementation might be necessary to meet your daily needs. Different forms of magnesium come with varying absorption rates, so research is important to find the best type for you.
Potassium
Potassium is an electrolyte that supports heart, muscle, and nerve function. It helps maintain normal calcium levels in blood vessels and can help manage blood pressure when consumed in adequate amounts. Adults need 4,700 mg daily, which you can get from foods like apricots, bananas, lentils, and brown rice.
Processed foods like white rice and refined-flour bread often lack potassium, so it’s best to avoid them.
Heart Health Supplements
Beyond vitamins and minerals, other nutrients can help keep your heart healthy. Some of the best supplements for heart health include:
CoQ10
CoQ10, or coenzyme Q10, plays a crucial role in cellular energy production, particularly in the heart. It also helps maintain open blood vessels for smooth blood flow and may promote normal blood pressure. CoQ10 is a strong antioxidant that can mitigate oxidative stress.
Your body produces CoQ10, but production diminishes with age. Supplementing with CoQ10 can be beneficial, and it’s also found naturally in olive oil, pistachios, sesame seeds, and cruciferous vegetables.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential for heart health but must be obtained from food or supplements. They help reduce triglycerides, balance HDL cholesterol levels, and control chronic inflammation. Adult women need 1.1 g of ALA daily, and men need 1.6 g, with higher needs during pregnancy and breastfeeding.
Plant-based sources include algae oil, flax seeds, olives, and olive oil.
Trans-Resveratrol
Trans-resveratrol, found in red wine and various fruits, protects blood vessels and balances cholesterol levels. It can also mimic the health benefits of calorie restriction and fasting by promoting adiponectin production, essential for fat metabolism and blood sugar balance.
Supplements offer a concentrated dose of trans-resveratrol, which is more effective than its isomer, cis-resveratrol.
Folate/Folic Acid
Folate (vitamin B-9) and its supplement form, folic acid, are essential for making red blood cells and DNA. They help maintain healthy homocysteine levels, which are crucial for heart health. Foods rich in folate include nuts, leafy greens, mushrooms, and various fruits and vegetables.
The recommended daily allowance is 400 mcg for both men and women.
Herbs & Spices for Your Heart
Bergamot
Bergamot, a type of citrus plant, is rich in polyphenols that improve heart health by reducing triglycerides, bad cholesterol, and atherogenic lipoproteins, while increasing good cholesterol. Supplements of bergamot extract can significantly benefit your heart.
Hawthorn
Hawthorn has been used for centuries to support heart health. It promotes normal blood pressure, LDL cholesterol, and triglycerides. Hawthorn also combats free radicals and protects heart muscles. Most hawthorn supplements come from Europe.
Cinnamon
Cinnamon is a potent antioxidant that helps manage blood sugar and lipid levels. Its compounds, including cinnamaldehyde and cinnamic acid, reduce inflammation and support heart health. Cinnamon can be consumed in stick form, ground, or as a supplement.
Ginger
Ginger contains anti-inflammatory compounds like gingerol, which help normalize blood sugar, cholesterol, and triglyceride levels. These properties contribute to heart health.
Garlic
Garlic has anti-inflammatory properties and can regulate blood pressure and lipid levels. It helps prevent plaque buildup in blood vessels, ensuring better blood flow. Garlic can be used in cooking or taken as an odor-free supplement.
Other Heart-Healthy Tips
Incorporating these heart-healthy nutrients is crucial, but maintaining a well-rounded lifestyle is equally important. Here are additional tips to support your heart health:
Aim for a whole-food, plant-based diet.
Limit salt intake.
Consume high-fiber foods.
Exercise regularly.
Maintain a healthy weight.
Quit smoking and avoid secondhand smoke.
Monitor your cholesterol and blood pressure.
Drink alcohol in moderation, if at all.
Manage stress through relaxation techniques.
For more comprehensive advice, check out our article on 17 Healthy Heart Tips.
Support Your Heart Health Naturally
Take proactive steps in your daily routine to ensure you maintain a healthy heart for years to come. From vitamins and minerals to lifestyle changes, there are many ways to support your heart naturally.
