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5 Supplements You Should Take For Better Heart Health, According To Dietitians
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Reviewed by Dietitian Kelli McGrane, M.S., RD
Key TakeawaysCoQ10, fish oil, psyllium husk, plant sterols and red yeast rice are the five best supplements to take for heart health.Lifestyle factors like eating a balanced diet and staying physically active are key for optimal heart health.Always speak to a health care provider before taking new supplements to ensure they're safe and align with your health needs.
A healthy heart is essential for overall well-being. From pumping nutrient- and oxygen-rich blood throughout your body to helping remove waste and toxins, your heart works hard to keep you alive and functioning at your best.
With heart disease remaining the No. 1 cause of death in the United States, it's clear that taking proactive steps to keep your heart in tip-top shape is paramount. One of the best ways to do this is by focusing on lifestyle factors, like physical activity, diet, sleep and stress management. Dietary supplements have also become increasingly popular for people looking to support their cardiovascular health. But with so many options—and conflicting research on which ones are actually worth taking—navigating the supplement aisle can be challenging.
We consulted expert dietitians to uncover the key supplements that may make a difference in supporting heart health. Whether you're looking to lower total cholesterol levels, improve blood pressure or enhance overall cardiovascular function, this article takes a closer look at five of the best supplements for heart health to help you make an informed decision. Your heart works tirelessly for you—it's time to return the favor.
1. CoQ10Short for coenzyme Q10, CoQ10 is a compound produced by the body that helps generate energy in cells and acts as a powerful antioxidant to help protect against cellular damage. It's found in almost every cell in the body, though the highest levels of CoQ10 are found in the heart, liver, pancreas and kidneys.
"While produced in all cells, production can decline with age and levels are often found to be lower in those with heart disease," says Kelly Jones, M.S., RD, a sports-certified registered dietitian. Because of declining CoQ10 levels, research suggests that CoQ10 supplements may help improve heart muscle function and protect against negative cardiovascular outcomes, including death. ,
There are two forms of CoQ10 found in supplements: ubiquinone and ubiquinol. Both forms are found naturally in the body. However, they differ slightly in their chemical structure, with ubiquinol being the reduced or active form of CoQ10. While ubiquinol is thought to be more readily absorbed, research suggests that ubiquinone is more protective against heart disease, especially if you have heart failure.
2. Fish OilIf you don't eat fish, you're likely missing out on a key nutrient for heart health: omega-3 fatty acids. Derived from fatty fish like salmon, fish oil supplements provide concentrated doses of omega-3s, primarily eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). "These omega-3s have been shown to provide a range of cardiovascular benefits, including reducing inflammation, lowering triglycerides, improving heart rate variability and protecting blood vessels," says Tony Castillo, M.S., RD, LDN, a sports and performance dietitian and owner of Nutrition For Performance in Florida.
While more research is needed, one study found that people taking a fish oil supplement had a 16% reduced risk of heart disease compared to those who didn't take fish oil.
"While some studies have raised questions about potential risks, like atrial fibrillation or stroke [when taking fish oil supplements] in certain populations, the overall evidence suggests that fish oil can be a valuable tool for improving heart health when used appropriately. It's important to choose a high-quality supplement with purified EPA and DHA to ensure safety and effectiveness," Castillo adds.
3. Psyllium HuskPsyllium husk is a natural fiber supplement derived from the seeds of the Plantago ovata plant. Psyllium is widely known for its ability to improve digestive health, but its heart benefits are also noteworthy. Adiana Castro, M.S., RDN, a metabolic dietitian and owner of Compass Nutrition in New York City, explains that psyllium is a source of soluble fiber, meaning it can bind to cholesterol and help remove it from the body before it's absorbed. This action helps lower "bad" LDL cholesterol levels—an important risk factor for heart disease.
Additional benefits include regulating blood sugar levels, which can help reduce the risk of diabetes—another risk factor for heart disease—and promoting healthy blood pressure levels by improving the function of your arteries and encouraging balanced sodium levels.,
To minimize side effects like gas or bloating, Castro recommends starting with a small dose of psyllium husk and gradually increasing the amount over time. "Begin with 3 grams and work your way up to 10 grams per day if your body can handle it," she advises.
4. Plant Sterols & StanolsPlant sterols and stanols are naturally occurring substances found in small quantities in fruits, vegetables, nuts and seeds. These compounds are structurally similar to cholesterol, allowing them to compete with cholesterol for absorption in the digestive tract. "They block the absorption of dietary cholesterol and help lower LDL 'bad' cholesterol," says Castro. By blocking cholesterol absorption, sterols and stanols may help lower LDL cholesterol levels without affecting ("good") HDL cholesterol.
One study found that consuming 2 to 3 grams per day of plant stanol esters lowered LDL cholesterol by 9% to 12%, while another found that these esters made LDL particles less likely to clump together, potentially reducing the risk of artery blockages.,
5. Red Yeast RiceRed yeast rice is made by fermenting rice with a specific type of yeast called Monascus purpureus. This process produces compounds called monacolins, including monacolin K—a compound that's chemically identical to lovastatin, a prescription drug used to lower cholesterol levels. Because of this, research suggests that red yeast rice may help reduce total and LDL cholesterol levels by working similarly to statin medications.
One study found that taking 200 milligrams of red yeast rice daily over eight weeks significantly lowered blood pressure, LDL cholesterol and total cholesterol levels in people with mildly elevated cholesterol levels.
Other Tips for a Healthy HeartSupplements are just one tool for promoting heart health. When it comes to keeping your heart strong and healthy, it's important to also focus on improving your overall lifestyle, including exercise and diet habits. Here are a few key tips for better heart health.
Eat a balanced diet: The Mediterranean diet is a good example of a heart-healthy eating pattern. The diet prioritizes whole, minimally processed foods, including whole grains, legumes, lean proteins, healthy fats and plenty of fresh produce, and limits foods that are high in saturated fat and added sugar.
Exercise regularly: Engaging in regular physical activity, such as walking, jogging or cycling, goes a long way in keeping your heart muscle strong. Even just five minutes per day is beneficial.
Manage stress levels: Besides the emotional toll, stress can also negatively affect your physical health, including your heart. There are many ways to help reduce stress levels, from deep-breathing exercises and journaling to practicing yoga or puttering in the garden. What's most important is finding a stress-reliever you can do consistently.
Schedule regular health checkups: Visiting your doctor at least once a year is important for keeping an eye on your blood pressure levels, cholesterol levels and overall heart health.
Supporting your heart is one of the most important investments you can make for your overall health, and taking certain supplements may help. According to dietitians, CoQ10, fish oil, psyllium husk, plant sterols and red yeast rice are five of the best heart-healthy supplements to consider—just make sure to talk to your doctor first.
Keep in mind that no supplement can make up for a poor diet or sedentary lifestyle. For optimal heart health, focus on enjoying nutrient-rich meals, staying physically active and managing stress levels. By combining informed supplement choices with a heart-healthy lifestyle, you can take proactive steps to protect this vital organ and support long-term wellness. Always listen to your body and seek professional guidance before starting a new supplement—your heart deserves the best care you can give it.
Read the original article on EATINGWELL
Keep Your Heart Healthy With Omega-3s. Here's How To Add Them To Your Diet
Omega-3s have several benefits for your health. Not only are they good for your heart, but recent research has linked omega-3 consumption with decreasing the risk of age-related hearing conditions. The best part? Omega-3s are found in many food sources, but you can also choose from over-the-counter omega-3 supplements.
But like any trendy health food, omega-3 fatty acids are surrounded by hype. Which benefits are backed by science, and are there any downsides to omega-3s or their supplements? We help you sort it out below.
What are omega-3 fatty acids?Omega-3 fatty acids, a type of polyunsaturated fat, are an essential part of the human diet. Unlike other fats that the body is capable of synthesizing (called non-essential fatty acids), omega-3s can't be made from scratch. They're vital for various bodily processes, such as making hormones for blood clotting, artery contraction and relaxation, and genetic functions. In other words, we need omega-3s, and we can only get them from food or supplements. There are three main types of omega-3 fatty acids:
Different types of foods provide different omega-3 fatty acids. The first two types, EPA and DHA, are abundant in fish, which is why they're commonly called "marine omega-3s." The third type, ALA, is common in a variety of food sources, including certain oils, nuts, leafy vegetables and some meats.
Some of the best sources of omega-3s are:
Fish, by far, is the best source of omega-3s. If you're vegan or otherwise don't eat seafood, you may need to work especially hard to get enough of these important fats in your diet. In that case, omega-3 supplements may be helpful, especially for EPA and DHA. Although your body naturally converts a small amount of ALA to DHA and EPA, it may be a good idea to make sure you're consuming fish or supplements that include these.
Science-backed benefits of omega-3s carlosgaw/E+/Getty ImagesScientists have noted a variety of benefits that may be associated with omega-3 fatty acids. Some of these have more evidence than others, so we'll look at the most notable benefits with some of the most promising scientific support.
Lower your risk of heart diseaseA wide array of studies has shown a connection between heart health and omega-3 fatty acids. These fats appear to have a positive impact on various aspects of cardiovascular health. Most notably, though, omega-3s have been correlated with more stable heart rhythm, lower blood pressure and heart rate, better blood vessel function, and lower levels of inflammation.
Replacing saturated fats, such as red meat, butter and whole fat dairy, with unsaturated fats such as omega-3s may lower risk of developing heart disease.
Fight anxiety and depressionAlthough more research is needed as to the exact correlation between mental health and omega-3 intake, there appears to be strong evidence that these fats can help to reduce depression and anxiety for many people. EPA, in particular, has shown promising results as a treatment for mild-to-moderate depression.
Enhance eye healthOmega-3s -- EPA and DHA in particular -- play a major part in building the cellular makeup of our eyes. Not only do they help during our early stages of development, but research suggests a steady, adequate intake of these fats can help prevent vision problems, such as macular degeneration later in life.
Promote prenatal and infant brain developmentScientists are actively studying the general connection between omega-3s and brain health, particularly in the womb and during our early life. Some studies have shown that children of mothers who take omega-3 supplements during pregnancy and breastfeeding may have better mental processing capabilities than those who don't. Additionally, studies have shown that mothers who take DHA supplements can improve breast milk nutrition for infants, leading to better cognitive function and eyesight later in life.
Slow cognitive declineBecause of the connection between omega-3s and general brain health, it's perhaps no surprise that some research supports that these fats may slow cognitive decline as we age. This may be particularly promising for helping to slow the effects of dementia and Alzheimer's disease, though more research is still needed in this area.
Scientists are still studying these and many other benefits of omega-3 fatty acids, including their effect on ADHD, metabolic syndrome and certain autoimmune diseases.
Drawbacks to omega-3 supplementsGenerally, doctors recommend that you get most or all of your omega-3 fatty acids from food sources. Broiled or baked fish (not fried) is the best thing to add to your diet, along with some of the other foods mentioned above.
Omega-3 supplements, such as fish oil or cod liver oil, offer many of the same benefits as getting these fats through food sources, though. These supplements are generally considered safe when taken in moderation. However, there are a few potential drawbacks to consider.
Risk of bleedingThere's some indication that omega-3 supplements may enhance the effects of anti-blood clotting medications, herbs and supplements. When taken together, it may increase your risk of bleeding or reduce your ability to stop bleeding.
Other potential drug interactionsMore research is needed as to how fish oil supplements interact with other drugs and dietary supplements. In particular, there may be adverse interactions between omega-3 supplements and drugs taken for blood pressure, birth control and weight loss.
General side effectsSome users of omega-3 supplements have noted general discomfort associated with them. This may include heartburn, nausea and diarrhea.
Other side effects of omega-3 supplements that some have noted include fishy aftertaste and bad breath, along with rashes in some cases. Those with seafood allergies should also consult their physicians before taking fish oil supplements.
Should you take omega-3 supplements? Peter Dazeley/The Image Bank/Getty ImagesOmega-3s are essential for cell growth and overall health, and it's critical to include them in your normal dietary intake. Ideally, it's best to do this through sources such as fish, walnuts, flaxseed oil and other foods that are rich in omega-3 fatty acids.
However, if you can't include these foods in your diet, omega-3 supplements are a relatively safe alternative. It's easy to find supplements that are packed with a balanced serving of all three major omega-3s, and they're relatively inexpensive. Keep in mind, though, that these should be taken in moderation and in consultation with your doctor. Some omega-3 supplements may interact with other drugs or supplements you're taking, and you may experience other side effects.
Although more research is needed to fully discover all the benefits of omega-3s, one thing is clear: They're an important part of any balanced diet.
The Common Vitamins And Supplements Putting You At Risk Of Stroke, Brain And Organ Damage
SUPPLEMENTS can help to keep us healthy.
Vitamin A helps fight off infections, calcium is vital for bones and teeth, and fish oil supports the heart, lungs and blood vessels, for example.
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Supplements can trigger life-threatening conditions when taken in high doses, experts warnCredit: GettyBut taking too much of any supplement can have serious consequences, experts warn.
Not only can overdosing cause nausea and vomiting, it's also been linked to an increased risk of stroke and organ damage.
Writing in The Conversation, Dipa Kamdar, senior lecturer in pharmacy practice at Kingston University, said: "Around half of UK adults currently take a food supplement.
"But vitamins and minerals are usually only needed in small amounts and too much of a good thing can be bad for you."
Here are all the benefits and potential life-threatening risks of some of the most common vitamins and minerals.
Vitamin AVitamin A helps your body fight infection, as well as boost your vision in dim light and maintain healthy skin.
It's found in cheese, eggs, oily fish, milk and liver, but over-the-counter supplements are also widely available.
Men aged 19 to 64 need 700 micrograms (mg or µg) a day, while women need 600mg.
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Warning over antibiotic-resistant 'super' STI that could become 'untreatable'Some research suggests that taking more than 1,500mg of vitamin A every day for many years could make your bones more likely to fracture as you age.
"In older people, this can lead to fractures as they are more likely to get osteoporosis," Ms Kamda said. "In severe cases, people may experience irreversible liver damage."
Dr Hilary says vitamin D supplements may boost immune systems and prevent coronavirusThose who eat liver or liver pâté more than once a week may also be getting too much vitamin A.
And be careful if you take other supplements like fish liver oil, as these are also high in vitamin A.
If you're pregnant, you should avoid vitamin A supplements and liver products altogether.
Research published in the journal Nutrients found vitamin A could cause birth defects and miscarriage when taken in excess.
Vitamin B6If you don't eat enough pork, poultry, peanuts, soya beans, oats or bananas, you may not be getting enough vitamin B6.
This could cause fatigue, skin rashes, cracked lips, a swollen tongue and even mood changes.
Dr Harry Jarrett, head of science and research at supplement brand Heights, previously told The Sun: "Low vitamin B6 levels have been linked to a greater risk of cardiovascular disease, certain cancers and depression and anxiety."
But be careful not to take too much either.
"Taking 200mg or more a day of vitamin B6 can lead to a loss of feeling in the arms and legs known as peripheral neuropathy," the NHS says.
"This will usually improve once you stop taking the supplements, but in a few cases when people have taken large amounts of vitamin B6, particularly for more than a few months, the effect can be permanent."
Vitamin B6 helps the body to use and store energy from protein and carbohydrates in food, and the body form haemoglobin, the substance in red blood cells that carries oxygen around the body.
Men aged 19 to 64 need 1.4mg per day, while women need 1.2mg.
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Most people can get all the vitamins and minerals they need from a balanced dietCredit: Getty Images - Getty Vitamin CTaking too much vitamin C can cause stomach pain, diarrhoea and farting, according to the NHS.
It can also cause problems for people with hemochromatosis, or too much iron, as vitamin C is known to enhance iron absorption.
"This may lead to iron overload, which can cause serious damage to your heart, liver, pancreas, thyroid and central nervous system," Healthline says.
Consuming too much vitamin C can also increase the amount of oxalate (waste product) in your urine, which hikes your risk of kidney stones.
In a study by the University of Texas Southwestern Medical Center, adults who took a 1,000mg supplement twice a day for six days increased their oxalate excretion by 20 per cent.
It's therefore recommended adults consume no more than 40mg a day.
Vitamin C is found in citrus fruits, peppers, strawberries, broccoli and potatoes.
Vitamin D and calciumVitamin D helps to regulate the amount of calcium and phosphate in the body.
These nutrients are needed to keep bones, teeth and muscles healthy, according to the NHS.
The body creates vitamin D from direct sunlight on the skin when outdoors, and during the spring and summer, most people should be able to make all the vitamin D they need naturally.
However, the NHS recommends taking a 10mg supplement between October and March, when daylight hours are shorter.
Adults and children over the age of one need 10mg of vitamin D a day. Babies under 12 months need 8.5 to 10mg.
Not getting enough vitamin D puts you at risk of bone deformities such as rickets, and bone pain known as osteomalacia.
But taking too much vitamin D over long periods can cause kidney failure and irregular heartbeats, scientists say.
A study by the University of Calgary also suggested that high doses could weaken bones.
"Do not take more than 100mg of vitamin D a day as it could be harmful," the NHS says.
Vitamin D is found in a small number of foods, including oily fish, red meat, liver, egg yolks, and some fortified products like cereals.
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Vitamin EAvoid vitamin E toxicity by keeping your intake to 4mg for men and 3mg for women.
"There is not enough evidence to know what the effects might be of taking high doses of vitamin E supplements each day, but it could be harmful," the NHS says.
Some studies have suggested excessive intake could cause blood thinning, clotting and potentially fatal bleeding.
It has also been linked to an increased risk of a stroke caused by bleeding in the brain.
Most people should be able to get all the vitamin E they need from their diet.
Good sources include olive oil, nuts and seeds, and wheatgerm.
Fish oilFish is packed full of vitamins and minerals, which is why the NHS recommends we eat at least two portions of the stuff every week.
Oily fish specifically - like herring, salmon and sardines - contains long-chain omega-3 fatty acids, which are said to help to prevent heart disease.
But research published in BMJ Medicine found taking fish oil supplements could actually increase your risk of heart issues like stroke or atrial fibrillation (an irregular heartbeat).
The benefits of fish oil seem to be best in people with existing heart problems.
The nasty ingredients hiding in supplements
Supplements can help us reach vitamin and mineral recommendations.
But Dr Carol Granger, a registered nutrition practitioner with a degree in biochemistry and a masters in microbiology, warns of many additions to supplements, medications and foods that could cause side effects, and suggests doing your research before buying commercial pills.
She tells Sun Health: "Ingredients like talc, E numbers, and gelatin are all used as bulking agents or as colourings and they can have serious long-term health impacts like heartburn, dizziness, fainting and severe allergic reactions."
Here are the worst culprits:
Magnesium stearate
Unlike the name suggests, this ingredient contains no magnesium (which may help with sleep, anxiety and bone health).
Dr Granger says: "This is used as a lubricant - it prevents ingredients sticking together and means the machines that make the tablets don't block."
But she warns that "high amounts can cause a laxative effect and it can cause inflammation too, especially in those who are sensitive to allergies".
It's unlikely the small amount found in supplements is enough to do harm, but it may be worth reconsidering if you have been taking it for a long time.
Ascorbyl Palmitate
Ascorbyl palmitate is a form of vitamin C made by combining ascorbic and palmitic acids.
It's considered safe in the amounts that are used when added to skincare.
Dr Granger says: "This is used as an antioxidant food additive and preservative meaning things with it in can have a longer use by date."
But she claims "excess amounts can cause nausea, diarrhoea, and vomiting".
Aspartame
You'll may be familiar with aspartame, which is a sugar-alternative often used in things like soft drinks, sweetened diet products or other 'low/no sugar' foods.
Dr Granger says: "This is a sweetener a lot of people have heard of.
"It's a flavour enhancer but because it's an artificial sweetener, it has been linked to weight gain."
Studies have found both that sweeteners like aspartame help people lose weight, but also gain weight by potentially increasing appetite.
Several studies have linked high intakes to more serious health problems such as cardiovascular disease, cancer, and dementia but there has been much debate about the results.
But Dr Granger claims: "It can affect metabolism so if you see it on any ingredient list, my advice would be to give it a wide berth."
Carrageenans
Carrageenan is an ingredient that has long had concern surrounding it.
Products with it may be labelled as 'natural' because it is derived from seaweed, therefore it is also found in some plant-based/vegan foods.
But Dr Granger says: "The processing used to make some types of carrageenan makes it into something you definitely don't want to consume.
"They're widely used as gelling agent and thickener. They can be used to prevent powder clumping so may be in powder supplements you add to smoothies.
"But some cause inflammation, are really bad for digestive health and have been linked to ulcers too.
"Some can also destabilise blood sugar and cause problems with blood sugar balance."
Calcium Phosphate
Calcium phosphate is a mineral (calcium and phosphate) which are essential for bone, muscle, blood and nerve health.
Some may benefit from additional calcium, such as menopausal women with weakening bones.
But calcium phosphate is also used as an additive to products, from supplements to toothpaste and fertilizers.
Dr Granger says: "This is used to bulk out and buffer ingredients like vitamin C.
"Side effects can include kidney problems, loss of appetite and weakness."
Folic acidFolic acid is the synthetic version of the vitamin folate, also known as vitamin B9.
It helps the body to make healthy red blood cells and is found in foods like leafy green vegetables, chickpeas and fortified cereals.
Supplements (400mg) are usually recommended before pregnancy and during the first 12 weeks to prevent defects like spina bifida, when a baby's spine and spinal cord does not develop properly in the womb.
Higher doses are not thought to be harmful, but taking more than 1,000mg "can mask symptoms of vitamin B12 deficiency, such as tiredness, tingling hands and feet, sore tongue and muscle weakness," Ms Kamdar says.
Headaches, indigestion, weakness and heart palpitations are also symptoms, and some people also experience depression, anxiety, problems with balance and coordination.
The NHS says: "It's important for vitamin B12 or folate deficiency anaemia to be diagnosed and treated as soon as possible.
"The longer the condition goes untreated, the higher the chance of permanent damage."
Ms Kamdar says a B12 problem "could lead to brain damage if left untreated".
IodineTaking high doses of iodine for long periods could change the way your thyroid gland works.
This can have several knock-on effects, including weight gain.
Limit your intake to 140mg a day, in line with NHS recommendations.
Most people should be able to get all the iodine they need by eating a varied and balanced diet.
Good sources include dairy, eggs, fish and some fortified plant-based drinks.
IronHow much iron you need will depend on several factors.
But generally the NHS recommends 8.7mg a day for men aged 19 and over, 8.7mg for women 50 and over, and 14.8mg for women 19 to 49.
Sticking to these guidelines helps make red blood cells, which carry oxygen around the body.
But taking iron in high doses (over 20mg) can trigger constipation, nausea, vomiting, stomach pain and potentially liver failure, the NHS and NIH warn.
"Very high doses of iron can be fatal, particularly if taken by children, so always keep iron supplements out of the reach of children," the health service adds.
Ms Kamdar says prolonged consumption of more than 20mg of iron "can cause organ damage such as liver failure" because it "builds up in the organs and interferes with normal cell function".
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