Dr. Linda J. Dobberstein, DC, Board Certified in Clinical Nutrition
Article highlights:
- Heart health affects the whole body. Heart health impacts brain function, metabolism, movement, healing, and more.
- Cardiovascular function is energy dependent. Cardiovascular function is energy dependent. Healthy mitochondria are required to meet the constant energy demands of the heart and blood vessels.
- Key nutrients drive performance. CoQ10, magnesium, minerals, vitamins, protein, diet, and exercise support heart and vessel function.
Cardiovascular health is a lifelong priority. Your heart, arteries, veins, and capillaries must stay flexible, strong, and energized as the amount of work performed is monumental. In the adult human body, the heart beats 102,000 times on average per day, moving blood through 60,000 miles of vessels of all sizes bringing oxygen and nourishment into tissues and carbon dioxide and other metabolic waste out. This energy intensive process is in a constant state of activity. To keep this incredible dynamic system working well, many nutrients are required. Are you keeping up with your nutritional needs?
Everything is Affected
Healthy heart function and blood circulation affect your brain health, body temperature, physical endurance, exercise tolerance, skin, hair and nail health, gut motility, blood sugar and metabolic activity. It affects your concentration, memory functions, critical thinking, movement and balance, mood, and more. It affects tissue pH and oxygenation, liver and kidney detoxification, lungs and gastrointestinal health, bones, joints, healing capacity, and all tissues.
The heart and tone of the muscles inside the blood vessel walls together with the nervous system and several hormones promote the natural relaxation and constriction of blood vessels and heartbeat. The energetics of all these processes depend upon healthy mitochondria function, nervous system activities, cardiac and smooth muscles, neuroimmunoendocrine activities, and are fueled and protected by several nutrients.
Fundamental Nutrients for an Energized Cardiovascular System
Coenzyme Q10
Coenzyme Q10 is an essential antioxidant and vital energy producing nutrient for mitochondria throughout the cardiovascular system and whole body. The heart muscle has thousands of mitochondria for each cell due to its energy and electrical needs. Blood vessels, including the endothelial lining, are filled with mitochondria for blood pressure, blood sugar, cholesterol metabolism, and more.
When you are young, your body naturally makes coenzyme Q10 (CoQ10) in abundant amounts. However, from the age of 25 and older, or as you experience a decline in health, production of coenzyme Q10 levels dwindle. By age 65, coenzyme Q10 production has been reduced by 50 percent compared to its peak amount.
Magnesium and Calcium
Magnesium is required for heart muscle and blood vessel relaxation, blood flow, electrical current and ion activity, cardiac rhythm, and mitochondria function. It is required for healthy function of blood sugar, insulin, and inflammatory mechanisms impacting blood vessels, heart, and energy production. It works together with other minerals such as calcium, potassium, sodium, and chloride as well as B vitamins.
Calcium is required for cardiac muscle contractility, nerve signals, and much more. Many individuals wonder if calcium supplementation causes calcium to build up in the blood vessels. A recent study published in JACC Journals evaluated this concern. Their conclusion stated:
“Dietary calcium and phosphorus intakes at middle age were not positively associated with vascular and valvular calcification at over 75 years old. Our findings did not support the link between a calcium or phosphorus-rich diet and vascular and valvular calcification.”
Iron, Zinc, Selenium
Trace minerals are also needed for the cardiovascular system. Iron is needed to carry oxygen to tissues. Insufficient iron can lower exercise tolerance and impair mitochondrial function in the heart and whole body.
Excess iron is also problematic for cardiovascular health. Work with your health care practitioner to evaluate serum ferritin and iron levels. Plant-based diets, other restrictive diets, drug-nutrient depletions, poor absorption and other concerns may lead to insufficient iron.
Selenium and zinc provide antioxidant and enzymatic cofactor support for the heart, endothelial lining, mitochondria, cholesterol and blood sugar metabolism. These trace minerals are essential for heart muscle contractility and relaxation as seen in a recent study evaluating left ventricular contraction. Selenium works with calcium in the heart for muscle and mitochondrial activities while also providing antioxidant protection.
B Vitamins
B vitamins affect numerous functions with cardiac muscle, vessels, mitochondria, and metabolism of compounds like homocysteine. B vitamins are essential elements for cardiac and vascular nerve function and tissue oxygenation. Vitamins B1, B6, B12, and folate are especially critical for heart health.
The consumption of the Western diet, drug-nutrient depletions, restrictive diets, poorly implemented plant-based diets, and ultra-processed foods commonly provide low amounts of these nutrients and may further increase the strain on the cardiovascular system, mitochondria function, and blood flow.
Vitamin C, D, E and K
Vitamins C, D, E and K play several roles in cardiovascular health. From antioxidant protection of the one-cell thick endothelial lining of blood vessels, cholesterol metabolism, calcium metabolism, capillary fluid and gas exchanges, blood vessel tone and flexibility, these vitamins are also essential for cardiovascular structure and function.
Protein
The heart and blood vessels are made up of cardiac and smooth muscles respectively. These muscles require protein for muscle contractions, tissue repair and healthy metabolic activity throughout the body. Age related decline, poor diet, malabsorption and other needs increase the need for protein. Daily protein needs may increase to 1.1 to 1.4 gm/kg/day of actual body weight for some individuals focusing on heart health. (2.2 pounds = 1 kg).
Healthy Diet and Exercise are Essential
Reduce or avoid the Western diet of fried foods, seed oils, ultra-processed foods, sugar, and non-nutritive foods. Focus instead on a Mediterranean-style diet which emphasizes seafood, olive oil, beans, legumes, whole grains, vegetables and fruits with modest amounts of poultry, dairy, eggs, and red meat. This can easily be incorporated into the Five Rules of The Leptin Diet which is a healthy way of intermittent fasting.
Exercise is an essential element for heart and vascular health. It is especially important for vein health, mitochondrial biogenesis, blood vessel elasticity, blood pressure and blood sugar management. Our body needs physical activity. We must use it and nurture it. Strive for at least 150 minutes per week of exercise. The best exercise is the one that you will do consistently.
Whether you focus on the heart muscle, rhythm, blood flow, blood vessels, mitochondria, cholesterol metabolism, or other concerns, cardiovascular health depends on consistent nourishment to keep working around the clock. These foundational needs are often overlooked in mainstream health care.
Great Resources
Consider supplemental support to enhance your nutritional reserves. Great resources include Daily Energy Multiple Vitamin, Daily Protector Eye & Immune, Daily Super E, Super CoQ10 Ubiquinol, RelaxaMag or Muscle Mag, Daily Bone Xcel, Vitamin D3+ K2, Blood Booster, and Vitamin C.
Numerous other nutrients support cardiovascular health that are beyond the scope of this discussion of elemental needs. Other important support may include Cardio Helper or Grape Seed Extract, Leptinal or Daily DHA, Potassium Plus, Acetyl L Carnitine, Pantethine, PQQ, Repair Plus, Berberine Ultra, and others.
Additional Resources
Here are several in-depth resources for your empowerment! Share them with others too!
Nutrients for Your Beating Heart
What Each B Vitamin Does for Your Body
What Are Endothelial Cells and How Do They Impact Heart Health?
Atrial Fibrillation, Cardiac Disorders Linked with Mitochondria Dysfunction
Power Up: How Mitochondrial Health Influences Aging and Vitality
What’s Your Cellular Age? How Telomeres and Mitochondria Impact Aging
Exercise and Mitochondria: Use It and Nurture It
Mitochondria – Drugs that Injure and What Mitochondria Injury Looks Like
Mitochondria: Your Battery Pack for Thyroid, Adrenals and Stress Tolerance
Mitochondria Health and Sleep Apnea – Digging Deeper
Heart Health and Alzheimer's Connected
Is Stress Affecting Your Heart Health?
Periodontal Disease Linked with Diabetes and Heart Health
Health Clues and Tips for Your Heart and Weight: Part II
Heart Rate Variability – What’s Your Trend?
Heart Rate Variability – Why You Should Know Yours
Blood Sugar Affects Heart Rhythm
The Gut-Heart Connection: How Your Microbiome Impacts Cardiovascular Health
Atrial Fibrillation Linked to Stress, Diabetes, Dental Health, and Gut Health
Statins Deplete Essential Nutrients and Worsen Health
Statin Drugs Cause Atherosclerosis and Heart Failure
Statin Drugs Linked with Parkinson’s Disease, Stroke, and Diabetes
Taking Statins? Protect Your Muscles and Mitochondria
Cholesterol: Protect this Vital Compound
Coenzyme Q10: Cornerstone of Your Energy Supply Chain
Low Iron Linked with Muscle Health, Sleep Disorders, Mood, Stroke Risk, and Mitochondria
Berberine Supports Cholesterol, Neuroprotecton, Butyrate and Gut Health
Low Blood Pressure Causes Fatigue and Brain Stress
Low Blood Pressure Linked with Brain Atrophy
Thyroid Hormone Affects the Whole Body
Unclog Your Liver & Lose Abdominal Fat – Leptin Diet Weight Loss Challenge #6
Leptinal – Understanding the Vast Effects of this Unique Nutrient Blend
Simple thyroid check in pregnancy may lower autism risk
