Heart disease remains one of the leading causes of death worldwide, and maintaining a healthy heart is crucial for overall well-being. While a balanced diet, regular exercise, and lifestyle changes play a major role in heart health, certain supplements can provide additional support.
Recently, cardiac surgeon Jeremy London, MD took to Instagram to share the top 3 supplements one must consume in order to keep the heart healthy.
"My Top 3 Supplements for Heart Health: 1. CoQ10 2. Omega 3 Fatty Acids 3. Magnesium," he posted on social media. "I want to be painfully clear: supplements should be supplemental to your lifestyle, not a substitute. No supplement on the market will replace exercising, fueling properly, and high-quality sleep. However, if you are going to take supplements, then I strongly encourage you to be conscious of the quality of the supplement you are taking," he added in the post.
Let's understand how each of these supplements work on the human body and the natural sources where you can find them.
Coenzyme Q10 (CoQ10)
Coenzyme Q10 (CoQ10) is a powerful antioxidant that plays a key role in energy production within heart cells. It is naturally produced in the body, but levels decline with age, stress, and certain medications like statins.
The heart requires a lot of energy, and CoQ10 helps fuel heart cells.
Research shows CoQ10 supplementation can reduce hypertension. CoQ10 protects blood vessels from oxidative stress, reducing the risk of atherosclerosis (plaque buildup). Statins, commonly used by those with high blood pressure, lower cholesterol but also deplete CoQ10, leading to muscle pain and fatigue, hence supplementation is essential.
CoQ10 is found in meats, fatty fish, and nuts, but supplementation (100–300 mg daily) is often needed, especially for those on statins.
Omega 3 fatty acids
Omega-3 fatty acids, found primarily in fish oil, are one of the most well-researched supplements for heart health. They contain two essential fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which offer powerful benefits for cardiovascular function.
High triglycerides increase the risk of heart disease, and omega-3s help lower these harmful fats. Regular intake of these can help reduce hypertension, a major risk factor for heart attacks and strokes. Omega-3s prevent platelets from clumping together, reducing the risk of clot-related conditions like strokes. They help stabilize abnormal heart rhythms, reducing the risk of sudden cardiac arrest.
Omega-3s are naturally found in fatty fish like salmon, mackerel, and sardines. For supplementation, a daily dose of 1,000 mg–2,000 mg of EPA and DHA combined is typically recommended.
Magnesium
Magnesium is a crucial mineral that regulates muscle function, including the heart muscle. It also helps control blood pressure and prevents heart arrhythmias (irregular heartbeat).
Low magnesium levels are linked to high blood pressure and hypertension. It helps maintain a steady heart rhythm and prevents atrial fibrillation (AFib). Chronic inflammation is a major contributor to heart disease, and magnesium helps combat this. Magnesium also helps keep blood vessels flexible, reducing the risk of hardening (arteriosclerosis).
Magnesium-rich foods include leafy greens, nuts, seeds, and whole grains. For supplementation, 200–400 mg per day (preferably magnesium citrate or glycinate) is recommended for heart health.
A healthy heart is built on a foundation of proper nutrition, exercise, and lifestyle choices. Supplements can provide extra support for lowering cholesterol, reducing inflammation, and improving overall heart function.