Pair Vitamin B6 With Magnesium To Boost Your Heart Health
The mineral magnesium, found in nuts and seeds, may help regulate your blood pressure, keep your arteries from hardening, and keep your heart rhythm regular. And it turns out that this powerful mineral has a friend: Vitamin B6, which helps your body absorb magnesium.
Women ages 19 to 30 should aim for 310 daily milligrams of magnesium those age 31 and older should strive to get 320 mg. Men ages 19 to 30 should get 400 mg those 31 and older should try for 420 mg, according to the National Institutes of Health . Both men and women ages 19 to 50 should try to get 1.3 daily mg of vitamin B6 men 51 and older should get 1.7 mg, and women in the same age range should strive for 1.5 mg.
To boost your intake of magnesium, try eating foods like almonds and spinach to get more vitamin B6, opt for raw foods that are high in the nutrient , as opposed to cooked varieties. What’s interesting is there is some data that cooking foods forms a vitamin B6 antagonist, says James DiNicolantonio, PharmD, a cardiovascular research scientist at Saint Lukes Mid America Heart Institute in Kansas City, Missouri. Thus, even if you are eating foods that are high in vitamin B6, if you are cooking them, they may not actually be contributing much to your overall vitamin B6 status.
If you have trouble increasing your vitamin B6 intake through diet, ask your doctor whether you may benefit from a supplement.
Replenish Your Protein Stores
Whey protein is well known for aiding muscle repair after a workout, but it can also be used to help to reduce both total cholesterol and LDL cholesterol. LDL collects in blood vessels and can cause blockages in arteries. Including whey protein daily may have a beneficial effect on cholesterol levels, as well as having the added bonus of increasing protein intake.
Other Supplements That May Offer Benefits
Coenzyme Q10 . Your body naturally makes small amounts of this enzyme, also known as ubiquinone and ubiquinol. As a supplement, CoQ10 may help lower blood pressure, either on its own or along with medications.
CoQ10 pills are also popular as a treatment for the side effects of cholesterol-lowering drugs called statins. Why? These meds can sometimes lower the amount of CoQ10 the body makes on its own. Some doctors suggest adding a CoQ10 supplement to make up for the loss, hoping it will relieve problems like muscle pain and weakness. But overall scientific evidence does not support the use of CoQ10 for muscle pain caused by statins.
Fish oil. Full of omega-3 fatty acids, it can slash levels of triglycerides — an unhealthy fat in your blood — by up to 30%. It may also improve blood pressure. But evidence does not show that omega-3 fatty acids lower your risk of heart disease. Your best bet may be to eat fish with omega-3 fatty acids. The American Heart Association recommends that all adults eat at least two 3.5-ounce servings of fish a week.
Garlic. Not only does it make just about anything taste delicious, it could also slightly lower blood pressure. It may slow the buildup of plaque in your arteries, lowering your risk of blood clots. Research shows that both garlic in food and in supplements may help.
Green tea. Research shows that both the extract and the drink may lower LDL cholesterol and triglycerides, and raise HDL levels.
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Grapes A Heart Health Hero
Grapes and specifically grape seeds contain some of the highest concentrations of polyphenols of any fruit. France is widely considered to be one of the best wine producing regions in the world due to its variety of highest-quality grape varieties. The Loire Valley wine region in France is known for its historic vineyards & wine making and is the ideal location where we source our grapes.
Over the years, scientists have found a way to isolate the polyphenols in grape seeds which creates grape seed extract. Grape Seed Extract has been the focus of much human research over the years due to the positive impacts its high concentration of antioxidants can have on cardiovascular health and overall wellness.
As you may know, antioxidants are substances that help neutralize free radicals which are potentially harmful compounds in your body that can damage your DNA and damage our cells. The concentration of antioxidants in grape seed extract act as valuable free radical scavengers and support against oxidative stress & damage in the body.
A Healthy Balance Of Sodium And Potassium Can Help Regulate Your Blood Pressure
These essential minerals work together like yin and yang to regulate many bodily functions, including important heart numbers like blood pressure. About 1 in 3 adults in the United States have high blood pressure, according to the Centers for Disease Control and Prevention , and eating too much sodium and too little potassium may play a role in increasing your risk for the condition.
Even though the American Heart Association tells adults to consume no more than 2,300 mg of sodium a day, most Americans eat more than 3,400 mg a day. Unfortunately, most Americans also dont eat enough potassium, according to the 20152020 Dietary Guidelines. One way to strike a balance? Ditch processed foods as 70 percent of all sodium we consume is found in packaged and restaurant foods, according to the AHA. Instead, eat lightly salted, high-potassium vegetables, like squash and spinach.
For example, I will eat slightly undercooked organic potatoes, beans, or fish and I salt to taste, says Dr. DiNicolantonio. I use salt to allow me to eat healthier high-potassium foods, which tend to be bitter without salt. Men and women should aim to consume 3,400 and 2,600 mg of potassium, respectively. Talk to your doctor about what levels make sense for your situation.
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Vitamins And Your Heart
Do vitamin and mineral supplements really promote heart health? Some older studies suggested that calcium supplements have heart health benefits. Studies on fish oil showed it was is good for your heart, too. But calcium supplements have come under scrutiny following a report that men who took more than 1,000 milligrams of supplemental calcium daily over a 12-year period were 20% more likely to succumb to heart disease than those who didn’t take the pills. And while some studies have found that popping fish oil capsules lowers the chance of having a heart attack or other related problem, others have failed to find such benefits.
Some observational studies have also shown links between heart health and higher intakes of certain vitamins specifically, vitamins C and E, beta carotene, and three B vitamins . But more rigorous studies that compared people who took specific vitamins with those who took placebos have come up short. In fact, guidelines from the American Heart Association state that supplements of the vitamins listed above should not be taken to prevent heart disease. Not only do they not help, there’s even some suggestion that taking vitamin E supplements may slightly raise the risk of heart failure and hemorrhagic strokes.
Stick With Your Prescribed Medication
If youre already prescribed heart medication you may also be wondering if its a good idea to replace your medication with a vitamin that promotes heart health instead.
The answer here is also a strong no. While its true that some ingredients included in heart-formulated vitamins such as phytosterols have been shown to lower cholesterol it would take large amounts of these ingredients to provide this benefit.
In addition, a number of supplement products available over the counter that are touted for their cholesterol-lowering ability can cause serious liver damage.
This is why you also cant rely on supplements to do what the medications prescribed by your doctor can do, Dr. Cho emphasizes.
Phytosterols are much weaker than the statin drugs that are routinely used to treat high cholesterol, so its important that you dont stop taking any medications your physician prescribes thinking that heart-formula vitamins will do the job, she says.
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May Help Fight Inflammation
Chronic inflammation is associated with a number of diseases, such as obesity, heart disease, liver disease and cancer (
One study in humans with osteoarthritis showed that betalain capsules made with beetroot extract reduced pain and discomfort associated with the condition .
While these studies suggest that beets have an anti-inflammatory effect, human studies are needed to determine whether beets could be used to reduce inflammation.
Beets may have a number of anti-inflammatory effects. However, further research in humans is required to confirm this theory.
May Improve Digestive Health
Dietary fiber is an important component of a healthy diet.
It has been linked to many health benefits, including improved digestion.
One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source .
Fiber bypasses digestion and heads down to the colon, where it either feeds the friendly gut bacteria or adds bulk to stool.
This can promote digestive health, keep you regular and prevent digestive conditions like constipation, inflammatory bowel disease and diverticulitis (
Interestingly, the nitrates in beets may improve mental and cognitive function by promoting the dilation of blood vessels and thus increasing blood flow to the brain .
Beets have been shown to particularly improve blood flow to the frontal lobe of the brain, an area associated with higher-level thinking, such as decision making and working memory .
Furthermore, one study in type 2 diabetics looked at the effect of beets on simple reaction time, which is a measure of cognitive function.
Simple reaction time during a computer-based cognitive function test was 4% faster in those who consumed 8.5 ounces of beetroot juice daily for two weeks, compared to the placebo .
However, whether beets could be used in a clinical setting to improve brain function and reduce the risk of dementia remains to be seen.
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Heal Your Heart With Hawthorn
Hawthorn is considered the heart herb, and for good reason it has been shown to support oxygenation and blood flow to the heart, and its rich in flavonoids for free radical protection. It also helps keep blood pressure within the normal range.
Hawthorn increases the force of the heart and is a good therapy for those with arrhythmias, tachycardia, and/or mitral valve abnormalities, says Mary Bove ND, author of The Encyclopedia of Natural Healing for Children and Infants. Hawthorn is also a healing herb for soft, connective tissue damage, including sports injuries, broken bones, and knee surgeries, says Bove, adding that skin conditions such as eczema and psoriasis often respond well to hawthorn, too.
On an energetic level, hawthorn can help heal emotional grief, including that associated with great loss, separation, or a broken heart, says Bove. She recommends combining hawthorn with magnesium for the synergistic effects. Youll find hawthorn in heart health formulas and as a single supplement. Or try it in tea form-the berries have a pleasant, sweet flavor with a hint of tanginess.
How To Choose A Heart Health Supplement
When choosing heart health supplements, Sirchio-Lotus recommends looking for products that dont contain unwanted ingredients such as artificial colors or fillers.
Before going the supplement route, talk to your healthcare team about getting tested to see if youre deficient in certain nutrients.
Also, look for supplements that have theUSP Verified mark. USP is an independent, non-profit organization that sets federally recognized public standards of quality for dietary supplements. Their approval indicates the product has met high-quality standards.
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Superbeets Just Got A Chewy New Heart Wellness Companion
Our SuperBeets powders have given hundreds of thousands of people more energy and heart health support over the last 5 years. But one thing weve heard repeatedly from customers is: I wish it were portable. I want to take SuperBeets with me. I want to share it! So we challenged ourselves to create a delicious chew you could bring anywhere. And we didnt just want to put regular SuperBeets into a chew. We wanted to take it to the next level.
After an exhaustive search of clinically-researched cardio superfoods, we selected a novel form of grape seed extract that helped promote normal blood pressure as a part of a healthy lifestyle. This extract is made from select grape seeds used for white wine production in France. Rich in proanthocyanidins , these are the grape heavyweights, not the pale impostors wilting away at the grocery store.
So if youre one of the many who asked for a portable heart health boost
And SuperBeets Heart Chews is the answer.
Each serving of SuperBeets Heart Chews gets that very same grape seed extract boosted with 500mg of our premium non-GMO beet powder.
Creating a heart-healthy powerhouse that goes to work to help promote normal blood pressure as part of a healthy lifestyle and heart-healthy energy.
Because while these chews are fun and portable, they pack the full clinical dose of grape seed extract that produced results in the gold-standard study we mentioned. Which means you wont sacrifice effectiveness for convenience!
May Help You Lose Weight
Beets have several nutritional properties that should make them good for weight loss.
First, beets are low in calories and high in water .
Increasing your intake of low-calorie foods like fruits and vegetables has been associated with weight loss (
While no studies have directly tested the effects of beets on weight, its likely that adding beets to your diet can aid in weight loss.
Beets have a high water and low calorie content. Both of these properties are beneficial for weight loss.
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Impressive Health Benefits Of Beets
Beetroots, commonly known as beets, are a popular root vegetable used in many cuisines around the world.
Beets are packed with essential vitamins, minerals and plant compounds, some of which have medicinal properties.
Whats more, they are delicious and easy to add to your diet.
This article lists 9 health benefits of beets, all supported by science.
Can Zinc Help Heart Palpitations
Heart palpitations have numerous causes, including many benign ones, but they may indicate early signs of heart failure. Zinc appears to have protective effects in coronary artery disease and cardiomyopathy. In such states, replenishing with Zinc has been shown to improve cardiac function and prevent further damage.
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A Top Cardiologist Reveals The Best Supplements For Your Heart
Patrick M. Fratellone, MD, is an integrative cardiologist and executive medical director of Fratellone Medical Associates, New York City. He has a Connecticut location at Connecticut Integrative Medical Center in Fairfield. He is adjust professor at University of Bridgeport College of Naturopathic Medicine. He is an attending physician at Mount Sinai West, Mount Sinai North and Mount Sinai South, all in New York City. A former chief of medicine and director of cardiology at the Atkins Center for Complementary Medicine, he also has hosted the radio show House Calls with Dr. Fratellone on WWRL 1600 and is coauthor of Youre On the Air with Dr. Fratellone: Answers to Questions Most Frequently Asked About Supplements and Herbs for the Heart. FratelloneMedical.com
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Put your hand on your heart. Hows it doing in there? For too many women, the answer is, Not so good. Despite the fact that we try to eat right, exercise and watch our weight, heart disease is still the number-one killer of women in America.
Heres how the various heart-healthy supplements work and the protocols Dr. Fratellone typically recommends based on patients particular risk factors. Important: Check with your doctor before beginning any supplement regimen. Some supplements can interact with other supplements or medications and/or cause side effects for people with certain medical conditions.
Supplements That Likely Wont Work
Read below to learn more about what supplements may benefit your heart health and which ones you should stay clear of.
What it is: Vitamin B6
The claim: Some suggest that a mild deficiency in vitamin B6 may lead to increased cardiovascular disease risk. The thought is that since vitamin B6 is needed to lower high levels homocysteine, an amino acid in the body that is associated with heart disease, that by replenishing your body with vitamin B6, you can reduce heart disease risk.
The evidence: The truth is that, overall, there is no evidence to support the role of vitamin B6 in reducing heart attack risk. And when it comes to vitamin B6 and stroke risk, the evidence is very limited to show that B6 helps.
The need-to-knows: Most adults and children consume enough vitamin B6 daily through food sources like fortified cereals, animal meats, seafood, and dairy products. And although vitamin B6 supplements are absorbed well in the body, most vitamin B6 leaves the body through the urine since its a water-soluble vitamin.
What it is: Coenzyme Q10
The need-to-knows: Coenzyme Q10 may help reduce the risk of some complications of heart surgery, but there is inconclusive proof that it helps improve heart disease in other ways. More research needs to be done to confirm any heart health benefits.
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