It’s American Heart Month, and heart disease is one of the leading causes of death for women, men and people of most racial and ethnic groups, according to the US Centers for Disease Control and Prevention. In fact, cardiovascular disease causes one person to die every 33 seconds.
Though heart disease is common, it’s also preventable with healthy habits. Eating healthy foods, exercising and avoiding bad habits like smoking can keep your heart healthy. If heart disease runs in your family and you’re looking for other ways to support your heart health, there are some vitamins and minerals that can help. As always, we recommend discussing it with your general practitioner first before taking supplements.
Best vitamins and nutrients for heart health supplements
There are several supplements you can choose if you think your diet doesn’t already contain enough heart-healthy vitamins and minerals.
Omega-3s
Studies have shown that omega-3 fatty acids can help prevent heart disease and strokes. The National Center for Complementary and Integrative Health states that people who eat diets rich in seafood — a prime source of omega-3s — are less likely to die of heart disease. These studies compared people who ate seafood at least once a week and those who rarely or never ate it.
You can buy supplements that contain omega-3 fats, such as those containing fish oil or cod liver oil. However, several studies of these supplements couldn’t find conclusive evidence that they significantly reduced heart disease. The best way to take omega-3 fats, then, is to obtain them naturally in your diet. Look for fatty fish such as wild salmon, sardines, mussels, rainbow trout and Atlantic mackerel.
If you are taking medicine that affects blood clotting, you should consult with your doctor before taking any omega-3 supplements.
Fiber
Consuming a diet rich in fiber might help lower your blood cholesterol levels, according to the Mayo Clinic. It says studies have shown that high-fiber foods might also reduce blood pressure and inflammation, both of which can boost your heart’s health.
The Mayo Clinic also states that those who don’t get enough fiber, particularly soluble fiber, from their diet can benefit from taking fiber supplements such as Metamucil, Konsyl and Citrucel.
While there is no evidence that the daily use of fiber supplements causes any harm, they may cause some side effects, such as bloating and gas. The Mayo Clinic also recommends that if you have a history of Crohn’s disease or a bowel blockage, you should talk to your doctor before taking fiber supplements.
Magnesium
If you’re not getting enough magesnium, you might suffer from heart palpitations. That’s because magnesium helps your body maintain a steady heartbeat and lower blood pressure. A lack of this mineral can also cause fatigue, a loss of appetite, muscle spasms, nausea and a general feeling of weakness, according to the Cleveland Clinic.
If you want to boost your magnesium levels naturally, eat whole grains and dark green, leafy vegetables. You can also get magnesium from low-fat milk, yogurt, soybeans, baked beans, peanuts, almonds and cashews.
You can obtain daily magnesium from supplements, though medical professionals recommend eating magnesium-rich foods as a better option. If you have end-stage liver or kidney disease, then you should be careful about consuming too much magnesium, particularly through dietary supplements, because too much of this mineral could prove toxic. It is very rare to consume excess magnesium from food. It is more likely due to over-supplementation.
Coenzyme Q10
Coenzyme Q10 — or CoQ10 — is an antioxidant that your body produces on its own. But the levels of CoQ10 that you produce drop as you get older. The Mayo Clinic says that people who suffer from heart disease often have lower levels of CoQ10.
You can take dietary supplements, though, to increase your levels of this antioxidant. As the Mayo Clinic says, you can take CoQ10 supplements in the form of capsules, chewable tablets, liquid and powders.
CoQ10 has been shown to improve the conditions that reduce the risk of congestive heart failure, according to the Mayo Clinic. It might also help to lower your blood pressure. It might even help people, when combined with other nutrients, who have had heart valve and bypass surgeries.
The Mayo Clinic says that CoQ10 supplements come with few, and usually mild, symptoms, including loss of appetite, nausea, diarrhea and upper abdominal pain. If you are taking warfarin (Coumadin) or clopidogrel (Plavix), consult your doctor before taking CoQ10 (which you should do with any supplement).
Folic acid
Folic acid, also known as vitamin B9, can help maintain the right level of homocysteine in your blood when used in conjunction with vitamins B6 and B12. This is important since high levels of homocysteine, an amino acid, are associated with an increased risk of heart disease.
Folic acid supplementation does not decrease the risk of heart disease, but helps to protect you from heart disease symptoms, such as stroke. The CDC also advises people who might get pregnant to take 400 micrograms of folic acid every day. That’s because this B vitamin helps prevent birth defects.
The Mayo Clinic says the best source of folic acid is a diet rich in dark green leafy vegetables, beans, peas and nuts. You’ll also get plenty of folic acid in fruits such as oranges, lemons, bananas, melons and strawberries.
You can also get folic acid in its synthetic form in vitamins and in foods fortified with the vitamin, such as cereals and pasta. The Mayo Clinic recommends folic acid supplements for people with poor diets or conditions that interfere with their body’s ability to absorb folate. Make sure to consult your doctor first.
Folic acid supplements have mild side effects such as nausea, loss of appetite, confusion and irritability. You might also experience sleep interruptions after taking folic acid supplements.
Heart health supplement risks
The most common form of heart-healthy supplements, such as folic acid, magnesium and fiber, come with mild side effects. If you have certain health issues, such as kidney disease, Crohn’s disease or issues with blood clotting, you should discuss supplements with your doctor before taking them.
It’s also important to note that the best way to get minerals and vitamins is through a healthy diet. Medical professionals recommend diets high in seafood, leafy green vegetables, beans, fruit and lean meats. If you eat the proper diet, you usually won’t need to take any supplements. If you think a supplement may be right for you, talk to your doctor before taking one.
