8 Best Supplements for CardioVascular Health 2024
Cardiovascular health
refers to the overall well-being of the heart and blood vessels. It
encompasses all of the elements that go into making the cardiovascular
system—which consists of the heart and the system of veins, arteries, and
capillaries that carry blood throughout the body—work well. Sustaining optimal
cardiovascular health is essential for general well-being and longevity.
While maintaining a balanced diet and engaging in regular exercise are key components of cardiovascular health, some supplements may also support heart health. However, it's crucial to remember, that supplements shouldn't take the place of a balanced diet or doctor-prescribed medication.
Here are some supplements that have been investigated for possible help in
maintaining cardiovascular health:
Best Supplements for CardioVascular Health
1. Omega-3s
The study found omega-3 fats decreased mortality from cardiovascular
disease, while also reducing heart attacks and coronary heart disease
events (7). This mirrors previous studies, which have also found
beneficial effects of omega-3s on heart health. Omega-3 fats derived from
krill oil, for instance, have been found to reduce triglyceride levels and
help reduce cardiovascular risk. (8)
Further, people with Type 2 diabetes who used omega-3 supplements had a
lower incidence of hospitalization with heart failure — a form of heart
disease in which the heart experiences ventricular dysfunction — in
another study.9
An omega-3 index test is one of the most important annual health
screens that everyone needs, and it’s a more important predictor of your
heart disease risk than your cholesterol levels. Even research supported
by the National Institutes of Health suggests an omega-3 test is a good
predictor of overall health and all-cause mortality.10,11
That study measured the omega-3 index in 2,500 participants and found
those with the highest omega-3 index had lower risks of heart problems
and lower total mortality. The omega-3 index measures of the amount of
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the
membranes of your red blood cells (RBC). Your index is expressed as a
percent of your total RBC fatty acids.
The omega-3 index has been validated as a stable, long-term marker of
your omega-3 status, and it reflects your tissue levels of EPA and DHA.
An omega-3 index over 8% is associated with the lowest risk of death
from heart disease, while an index below 4% places you at the highest
risk of heart disease-related mortality.
The ideal sources for EPA and DHA include cold-water fatty fish, like
wild-caught Alaskan salmon, sardines, herring and anchovies. If you do
not eat these fish on a regular basis, consider taking a krill oil
supplement.
In addition, be aware that your omega-6 to omega-3 ratio should be
about 1-to-1 or possibly up to 4-to-1, but most Americans consume far
too many omega-6 fats and not enough omega-3. For optimal heart health,
in addition to increasing your omega-3, it’s important to cut down on
industrially processed seeds oils, often referred to as “vegetable
oils,” found in most processed foods.
2. Folate
The Journal of the American College of Cardiology study revealed that
folic acid reduced stroke risk (12). Folic acid is the synthetic version
of folate, or vitamin B9, and it’s the most important dietary determinant
of homocysteine. Elevated levels of homocysteine (Hcy) are a risk factor
for coronary artery disease and are found in most patients with vascular
disease.13 According to a literature review published in Advances in
Therapy (14):
“Several mechanisms have been proposed for Hcy’s pathogenesis related
to vascular disease. Hcy can cause endothelial injury, dysfunction of
DNA, proliferation of smooth muscle cells, oxidative stress, decreased
function of glutathione peroxidase, impaired nitric oxide synthase,
and inflammation.”
Evidence suggests that daily folic acid supplementation lowers
homocysteine levels. “In fact, it has been shown that folic acid
supplementation of 0.5 to 5.0 mg can lower Hcy levels by 25% and,
thus, may decrease the risk of cardiovascular disease … Given that
folic acid is cheap and effective, this should be a viable option for
patients with high-risk for cardiovascular adverse events,” the
researchers explained.15
In an animal study, folic acid was also found to prevent age-related
structure changes and dysfunction of the heart that may lead to heart
failure.16 It reduced cellular senescence, a hallmark of aging. The best
way to increase your levels of this important micronutrient is to eat
foods rich in natural folate, such as asparagus, avocados, Brussels
sprouts, broccoli and spinach.
“Several mechanisms have been proposed for Hcy’s pathogenesis related
to vascular disease. Hcy can cause endothelial injury, dysfunction of
DNA, proliferation of smooth muscle cells, oxidative stress, decreased
function of glutathione peroxidase, impaired nitric oxide synthase,
and inflammation.”
Evidence suggests that daily folic acid supplementation lowers
homocysteine levels. “In fact, it has been shown that folic acid
supplementation of 0.5 to 5.0 mg can lower Hcy levels by 25% and,
thus, may decrease the risk of cardiovascular disease … Given that
folic acid is cheap and effective, this should be a viable option for
patients with high-risk for cardiovascular adverse events,” the
researchers explained.15
In an animal study, folic acid was also found to prevent age-related
structure changes and dysfunction of the heart that may lead to heart
failure.16 It reduced cellular senescence, a hallmark of aging. The best
way to increase your levels of this important micronutrient is to eat
foods rich in natural folate, such as asparagus, avocados, Brussels
sprouts, broccoli and spinach.
3. CoQ10
CoQ10 decreased all-cause mortality events, according to the Journal of
the American College of Cardiology study. (17) Ubiquinol — the reduced,
electron-rich form of CoQ10 that your body produces naturally — plays an
important role in the electron transport chain of your mitochondria, where
it facilitates the conversion of energy substrates and oxygen into the
biological energy (adenosine triphosphate, or ATP) needed by your cells
for life, repair and regeneration.
It’s a fat-soluble antioxidant, meaning it works in the fat portions of
your body, such as your cell membranes, where it mops up potentially
harmful byproducts of metabolism known as reactive oxygen species (ROS).
As such, ubiquinol and CoQ10 supplements help protect your mitochondrial
membranes from oxidative damage.
Many conditions, including heart disease, appear to be rooted in
mitochondrial dysfunction.18 CoQ10 is used by every cell in your body, but especially your
heart cells. Cardiac muscle cells have about 5,000 mitochondria per
cell.19 For further comparison, mitochondria make up about 35% of the
volume of cardiac tissue and only 3% to 8% of the volume of skeletal
muscle tissue.20
In other research, CoQ10 has been found to help improve atrial
fibrillation (AFib).21 AFib is an abnormal, often rapid, heart rhythm that occurs when
the atria, your heart's upper chambers, beat out of sync with the
ventricles, the heart's lower chambers. It's a common symptom in those
with heart failure or heart disease. In addition, CoQ10 influences
several other aspects of heart health, including:
-
High blood pressure — CoQ10 acts directly on your endothelium, dilating your blood
vessels and lowering blood pressure.22,23 CoQ10 also decreases aldosterone, a hormone that makes you
retain salt and water.24,25 When aldosterone goes down, excess salt and water are
excreted through your kidneys, often causing your blood pressure to
go down.
-
Systemic inflammation — Supplementing with 60 milligrams (mg) to 500 mg of CoQ10 for
eight to 12 weeks can significantly reduce tumor necrosis factor
alpha (TNF-α), IL-6 and C-reactive protein (CRP);26,27 three measures of widespread inflammation.
-
Stroke — Systemic inflammation, oxidative stress and nerve cell damage
play a role in the development of stroke. Research suggests
supplementing with CoQ10 can reduce ischemic lesions and improve
outcomes in patients who have been treated with a statin drug after
having a stroke (statins reduce CoQ10 levels in your body).28
Your body can naturally make CoQ10, but genetic alterations in
metabolism, poor diet, oxidative stress, chronic conditions and aging
can all interfere with CoQ10 production and lead to CoQ10 deficiency.
Statin drugs can also deplete CoQ10.
Ubiquinol production ramps up from early childhood until your mid- to
late 20s. By the time you hit 30, it begins to decline.29 Young people are able to use CoQ10 supplements quite well, but
older people do better with ubiquinol, as it's more readily
absorbed.
- High blood pressure — CoQ10 acts directly on your endothelium, dilating your blood vessels and lowering blood pressure.22,23 CoQ10 also decreases aldosterone, a hormone that makes you retain salt and water.24,25 When aldosterone goes down, excess salt and water are excreted through your kidneys, often causing your blood pressure to go down.
- Systemic inflammation — Supplementing with 60 milligrams (mg) to 500 mg of CoQ10 for eight to 12 weeks can significantly reduce tumor necrosis factor alpha (TNF-α), IL-6 and C-reactive protein (CRP);26,27 three measures of widespread inflammation.
- Stroke — Systemic inflammation, oxidative stress and nerve cell damage play a role in the development of stroke. Research suggests supplementing with CoQ10 can reduce ischemic lesions and improve outcomes in patients who have been treated with a statin drug after having a stroke (statins reduce CoQ10 levels in your body).28
4. Vitamin D
Studies (2017) have highlighted the importance of vitamin D for
the prevention and treatment of heart disease, showing it plays a
vital role in protecting and repairing damage to your endothelium. The findings also suggest vitamin D3:
- Helps trigger production of nitric oxide — a molecule known to
play an important signaling role in controlling blood flow and
preventing blood clot formation in your blood vessels
- Significantly reduces oxidative stress in your vascular system,
which is important to help prevent the development and/or
progression of cardiovascular disease
According to vitamin D researcher Dr. Michael Holick, author of “The
Vitamin D Solution: A Three-Step Strategy to Cure Our Most Common
Health Problem,” vitamin D deficiency — defined as a level below 20
ng/mL — can raise your risk of heart attack by 50%.
i. Research
An analysis of seventeen studies with over 300,000 people looked at
the link between vitamin D intake and heart disease. Scientists found
that taking 1,000 IU (25 mcg) of vitamin D daily reduced heart disease risk by
10% (Source).
Vitamin D has also been shown to have
an anticoagulant effect. A decrease in
25-hydroxyvitamin D [25(OH)D] concentration has also been associated
with an increased risk of venous thromboembolism (PubMed).
A Norwegian study (2018) published in the Journal of Clinical
Endocrinology and Metabolism found “a normal intake of vitamin
D” significantly reduces your risk of death if you have
cardiovascular disease."
About 4,000 patients diagnosed with stable angina pectoris (chest
pain caused by coronary heart disease) were followed for 12 years.
The average age at the outset of the study was 62. Overall, those
with vitamin D blood levels between 16.8 and 40 ng/mL (42 to 100
nmol/L) had the lowest mortality risk.
Studies (2017) have highlighted the importance of vitamin D for
the prevention and treatment of heart disease, showing it plays a
vital role in protecting and repairing damage to your endothelium. The findings also suggest vitamin D3:
- Helps trigger production of nitric oxide — a molecule known to
play an important signaling role in controlling blood flow and
preventing blood clot formation in your blood vessels
- Significantly reduces oxidative stress in your vascular system,
which is important to help prevent the development and/or
progression of cardiovascular disease
According to vitamin D researcher Dr. Michael Holick, author of “The
Vitamin D Solution: A Three-Step Strategy to Cure Our Most Common
Health Problem,” vitamin D deficiency — defined as a level below 20
ng/mL — can raise your risk of heart attack by 50%.
i. Research
An analysis of seventeen studies with over 300,000 people looked at
the link between vitamin D intake and heart disease. Scientists found
that taking 1,000 IU (25 mcg) of vitamin D daily reduced heart disease risk by
10% (Source).
Vitamin D has also been shown to have
an anticoagulant effect. A decrease in
25-hydroxyvitamin D [25(OH)D] concentration has also been associated
with an increased risk of venous thromboembolism (PubMed).
A Norwegian study (2018) published in the Journal of Clinical
Endocrinology and Metabolism found “a normal intake of vitamin
D” significantly reduces your risk of death if you have
cardiovascular disease."
About 4,000 patients diagnosed with stable angina pectoris (chest
pain caused by coronary heart disease) were followed for 12 years.
The average age at the outset of the study was 62. Overall, those
with vitamin D blood levels between 16.8 and 40 ng/mL (42 to 100
nmol/L) had the lowest mortality risk.
5. Berberine
Berberine, a compound found in Chinese goldthread and barberry plants, has been used in traditional Chinese medicine (TCM) for thousands of years. It boasts health benefits ranging from improved cognitive function and immune system by reducing inflammation to controlled blood glucose levels.
A 2023 meta-analysis of 44 studies found berberine improved blood lipids, inflammation,
and atherosclerosis with minimal risks. It also outperformed statins in
reducing factors like stroke risk and artery plaque buildup.
One-third of people with Type 2 diabetes also have cardiovascular disease, according to a review published in Cardiovascular Diabetology. The two metabolic diseases are often interconnected. People with diabetes have a doubled risk of developing heart disease or experiencing a stroke in comparison to those without diabetes.
Emerging research also highlights berberine’s anti-diabetic potential. Studies show it may lower blood glucose, triglycerides, and insulin. One 2009 paper called it the “ideal medicine” for treating Type 2 diabetes, while a 2023 report found that berberine outperformed metformin, a drug that lowers blood glucose levels, in treating obesity and controlling blood lipids.
That said, high doses may cause cramping or loose stools. Therefore,
working with a holistic doctor can prevent side effects.
6. Natto (Nattokinase)
Natto is a traditional fermented soybean dish widely consumed throughout Japan for thousands of years. Nattokinase, an enzyme from the fermented soy food natto, has been researched for its potential cardiovascular benefits.
“Nattokinase is an enzyme that breaks down unwanted blood clots in the
blood circulation,” Gitte Jensen, research director at NIS Labs, a
contract research laboratory, told The Epoch Times. Nattokinase can break down problematic blood clots by “digesting”
fibrin, a protein that plays a central role in blood clotting.
“Fibrin is a molecule that is only wanted when we have a wound and we
need to repair the wound,” Ms. Jensen said. However, when the body is
inflamed, clumps of fibrin can form, contributing to atherosclerosis,
she added.
Studies since the 1980s have explored whether nattokinase supplements could help prevent cardiovascular events and strokes.
While some studies found nattokinase did not provide meaningful
cardiovascular protection, more recent research found higher-dose
nattokinase improved biomarkers in people with atherosclerosis and high
blood lipids.
One 2022 study published in Frontiers in Cardiovascular Medicine found that supplementing nattokinase for a year effectively managed atherosclerosis and high lipid levels. Another study showed nattokinase reduced plaque buildup by 36.6 percent compared to11.5 percent for statins.
Nattokinase prevents plaque buildup, a leading cause of heart attacks and
strokes, according to Dr. David Brownstein, a board-certified family
physician. Statins are often ineffective for this, he added.
7. Magnesium
According to Dr Julian Whitaker:
If I had to choose just one supplement to use on a regular basis, it
would likely be magnesium. This mineral is one of the most potent,
versatile, and safe therapies available. Yet it is woefully underused in
American medicine. The following stories and studies illustrate the
healing power of miraculous magnesium.
Low levels of magnesium are a culprit in the development of inflammation
and may play a role in hardening of your arteries as they inhibit the deposit of lipids on your arterialswalls and plaque formation.
Use of the mineral also has significantly positive effects when administered intravenously (IV) as soon as possible after a
heart attack.
In a double-blind, placebo controlled trial, IV magnesium or normal
saline was administered to 2,000 patients within 24 hours of their heart
attack. Those who received the magnesium experienced 24% fewer deaths
and within the following five years, the death rate was also 21% lower
than those not treated with magnesium. IV magnesium has been used to
treat patients with congestive heart failure and arrhythmias.
Low levels have been found to be an important predictor of suddencardiac death and IV magnesium has been used to treat the onset of atrial fibrillation. The use of magnesium during an immediate cardiac event demonstrates
the significant health benefits of the mineral. However, ensuring an
adequate level of magnesium on a daily basis may help to prevent these
cardiac events as the mineral is also closely associated with reducing
the inflammatory response.
A study in the European Journal of Clinical Nutrition determined there was an inverse relationship between levels of
magnesium in the body of participants and the level of creactive
proteins. The researchers concluded the beneficial effect of magnesium
intake on chronic diseases could potentially be explained by the effect
the mineral has on inhibiting inflammation.
Following the release of another study demonstrating the role inflammation plays in chronic disease, Dr. Carolyn Dean, magnesium expert and author of "The Magnesium
Miracle," stated:
"Cholesterol is not the cause of heart disease and the decades-long
attempt to treat this condition with statin drugs has failed, because
the true cause is inflammation."
Dean went on to comment on another study that demonstrated magnesium
deficiency contributes to an exaggerated response to oxidative stress
and inflammation, saying:
"This study shows that at the cellular level, magnesium reduces
inflammation. In the animal model used, magnesium deficiency is
created when an inflammatory condition is produced. Increasing
magnesium intake decreases the inflammation. With magnesium being
actively required by 600 to 700 enzyme systems in the human body,
internal functions that reduce inflammation with the help of magnesium
are being newly discovered every year. For example, magnesium has been
found to be a natural calcium channel blocker, which is crucial
because calcium in excess is one of the most pro-inflammatory
substances in the body."
Our preference for magnesium supplementation is magnesium threonate as it appears to more efficiently
penetrate cell membranes, including your mitochondria. It penetrates
your blood-brain barrier and may help improve memory and it may be a
good alternative to reduce migraine headaches.
8. Nitric Oxide Supplements
Hypertension is a key risk factor for cardiovascular disease because it
damages arteries by making them less elastic, reducing blood and oxygen flow
to the heart and leading to heart disease. Additionally, lowering high blood
pressure lowers the risk of cardiovascular events.
8. Nitric Oxide Supplements
Nitric Oxide is a vasodilator, which means it relaxes the inner muscles of your blood vessels, widening them. Nitric oxide enhances blood flow and decreases blood pressure in this way.
A study showed that nitric oxide supplementation appears to lower blood
pressure in patients with prehypertension and might be beneficial as a
routine supplementation for cardiovascular protection.
Erectile dysfunction is the inability to achieve and maintain an erection
suitable for sexual intercourse.
Nitric oxide activates relaxation of corporal cavernosal smooth muscle
tissue allowing more blood to flow into the penis, resulting in an
erection. Several supplements, including L-citrulline, L-arginine and
French maritime pine bark extract, have been proven to enhance nitric
oxide levels in men with erectile dysfunction.
In one study was determine the effects of a single dose of citrulline malate
(CM) on the performance of flat barbell bench presses as an anaerobic
exercise and in terms of decreasing muscle soreness after exercise.
Those
given citrulline malate had 40% less muscle soreness 24 and 48 hours after
the exercise than those given a placebo.
Those given citrulline malate had 40% less muscle soreness 24 and 48 hours after the exercise than those given a placebo.
In persons with type 2 diabetes, nitric oxide production is reduced. This
results in poor blood vessel health, which can eventually lead to high
blood pressure, kidney illness, and heart disease.
As a result,
nitric oxide-increasing supplements may have important implications for
diabetes therapy and disease prevention.
As a result, nitric oxide-increasing supplements may have important implications for diabetes therapy and disease prevention.
Omega-3, CoQ10 and Folate Supplements Boost Heart Health - Study
The study was published in the Journal of the American College of Cardiology
(2022) with the objective of providing an up-to-date evidence-based
diagram of the impact that micronutrients have on cardiovascular disease
outcomes.
The researchers analyzed 884 randomized controlled
clinical trials that included 27 micronutrients and 883,627 participants.
The supplements tested included omega-3 and omega-6 fatty acids, folate,
vitamin D, magnesium, L-arginine, coenzyme Q10 (CoQ10), melatonin,
curcumin and quercetin, to name a few. These were among the supplements
that suggested moderate to high-quality evidence for reducing risk factors
associated with heart disease.
Specifically, the researchers
found that omega-3 supplementation reduced heart disease mortality, heart
attack and coronary heart disease events. Folate supplementation was
associated with a reduced risk of stroke and CoQ10 helped reduce all-cause
mortality events. The researchers concluded that their data highlighted
the "importance of micronutrient diversity and the balance of benefits and
risks to promote and maintain cardiovascular health in diverse
populations."
The researchers analyzed 884 randomized controlled clinical trials that included 27 micronutrients and 883,627 participants. The supplements tested included omega-3 and omega-6 fatty acids, folate, vitamin D, magnesium, L-arginine, coenzyme Q10 (CoQ10), melatonin, curcumin and quercetin, to name a few. These were among the supplements that suggested moderate to high-quality evidence for reducing risk factors associated with heart disease.
Specifically, the researchers found that omega-3 supplementation reduced heart disease mortality, heart attack and coronary heart disease events. Folate supplementation was associated with a reduced risk of stroke and CoQ10 helped reduce all-cause mortality events. The researchers concluded that their data highlighted the "importance of micronutrient diversity and the balance of benefits and risks to promote and maintain cardiovascular health in diverse populations."
Best Supplements for CardioVascular Health - Buying Guide
A. Coenzyme Q10 (CoQ10)
1. Qunol Mega Ubiquinol CoQ10 100mg -
BUY ON AMAZON
2. Solgar Ubiquinol Supplement 200 mg - BUY ON AMAZON
B. Magnesium
3. Natural Rhythm Magnesium Taurate - BUY ON AMAZON
4. Cardiovascular Research Magnesium Taurate - BUY ON WALMART
4. Cardiovascular Research Magnesium Taurate - BUY ON WALMART
C. Omega-3 Fatty Acids
5. Sports Research Triple Strength Omega 3 - BUY ON AMAZON
6. Nordic Naturals Omega 3 - BUY ON AMAZON
D. Garlic
7. Kyolic Aged Garlic Extract Formula 100 - BUY ON AMAZON
8. Eclectic Institute Raw Freeze-Dried Garlic - BUY ON AMAZON
FAQ
a. How to Improve Heart Health Naturally?
Improving heart health naturally involves adopting healthy lifestyle habits
that benefit the heart and cardiovascular system.
- Regular exercise is super important; even small activities like walking can make a big difference.
- Eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help lower cholesterol and blood pressure.
- Managing stress through relaxation techniques like deep breathing or meditation can also support heart health.
- Quitting smoking and limiting alcohol intake.
- Getting enough sleep and maintaining a healthy weight round out the picture.
You May Be Interested In...
Sources and References
- 1 U.S. CDC, Heart Disease Facts
- 2, 3, 5, 12, 17 Journal of the American College of Cardiology December 13, 2022, Volume 80, Issue 24, Pages 2269-2285
- 4, 6 Science Daily December 5, 2022
- 7 Journal of the American College of Cardiology December 13, 2022, Volume 80, Issue 24, Pages 2269-2285, Results
- 8 Journal of the American Medical Association, 2022; 5(1)
- 9 JACC: Heart Failure, 2022;10(4)
- 10 Journal of Clinical Lipidology, 2018;12(3):718
- 11 EurekAlert! March 15, 2018
- 13 Adv Ther. 2020; 37(10): 4149–4164., Intro
- 14, 15 Adv Ther. 2020; 37(10): 4149–4164
- 16 Life Sci. 2021 Jan 1;264:118718. doi: 10.1016/j.lfs.2020.118718. Epub 2020 Nov 5
- 18 Integr Med (Encinitas). 2014;13(4):35-43
- 19 PeerJ. 2018;6:e4790
- 20 Am J Physiol Heart Circ Physiol. 2014;307(3):H346-52
- 21 J Investig Med. 2015;63(5):735-9
- 22 Molecular Aspects of Medicine. 1994;15(1):s257-s263
- 23 Circ Res. 1989;65(1):1-21
- 24 Am J Physiol. 1965;208:1275-80
- 25 Molecular Aspects of Medicine. 1994;15(1):s265-s272
- 26 Pharmacol Res. 2017;119:128-136
- 27 Pharmacol Res. 2019;148:104290
- 28 Nutr Neurosci. 2019;22(4):264-272
- 29 Biofactors 1999, 371-378, page 372
- 30 Journal of the American College of Cardiology December 13, 2022, Volume 80, Issue 24, Pages 2269-2285, Discussion
- 31 GrassrootsHealth D*Action+Omega-3 Project
- 32 GrassrootsHealth Tests
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