According to a recent meta-analysis published in the Journal of the American College of Cardiology, certain supplements are more effective than others in reducing the risk of heart disease.
Researchers at Brown University carried out a comprehensive analysis of available information on micronutrients consumed in the form of dietary supplements. They examined data from 884 studies involving over 883,000 patients. In their evaluation of 27 different types of micronutrients, they recognized certain ones that decreased the likelihood of cardiovascular issues such as heart attack or stroke. Conversely, they also found some that provided no advantage or even had adverse consequences.
Principal investigator Simin Liu, MD, MPH, who is a professor of epidemiology and medicine at Brown University, stated in a press release that this analysis is the initial comprehensive and evidence-based map that quantifies the potential impacts of micronutrient supplements on heart health outcomes. He further emphasized the significance of having a diverse range of micronutrients and maintaining a balance between the advantages and risks associated with them.
Omega-3 Fatty Acids, Folic Acid, and CoQ10 Had Strongest Evidence of Heart Benefits
The research included randomized controlled intervention trials that discovered the most compelling evidence of heart benefits in the supplements listed below.
- Omega-3 fatty acids (fish oil), which decreased mortality from cardiovascular disease
- Folic acid, which lowered stroke risk
- Coenzyme Q10, marketed as CoQ10, which decreased all-cause mortality (death)
Omega-6 fatty acid, L-arginine, L-citrulline, vitamin D, magnesium, zinc, alpha-lipoic acid, melatonin, catechin, curcumin, flavanol, genistein, and quercetin were other supplements that demonstrated evidence of reducing cardiovascular risk.
Fiber and Sterols for Your Heart
Fiber is naturally found in fruits, grains, vegetables, and legumes. It helps reduce the amount of cholesterol absorbed by your body from food. It is recommended to consume at least 25 to 30 grams of fiber per day. Men below 51 years of age should aim for 38 grams per day. It is preferable to obtain your daily dose of fiber from your diet, but supplements are also an option. There is strong evidence that blond psyllium husk, commonly found in fiber supplements, can lower LDL cholesterol and increase HDL cholesterol. Other fiber supplements include methylcellulose, wheat dextrin, and calcium polycarbophil. If you decide to take a fiber supplement, gradually increase the amount to prevent gas and cramping. It is important to drink enough fluids when increasing your fiber intake.
Sterols and stanols can be found in foods like nuts and grains, or they can be purchased as supplements. They work by decreasing the quantity of cholesterol that your body takes in from food. Additionally, they are incorporated into various foods, including certain margarines, orange juice, and yogurts. For individuals with high cholesterol, experts suggest a daily intake of 2 grams to assist in reducing LDL cholesterol levels.
Other Supplements That May Offer Benefits
Fish oil, which contains omega-3 fatty acids, has the ability to decrease triglyceride levels in the blood by up to 30%, as well as potentially improving blood pressure. However, there is no evidence to suggest that omega-3 fatty acids lower the risk of heart disease. Therefore, the best option is to consume fish that contains omega-3 fatty acids. According to the American Heart Association, it is recommended that adults consume at least two servings of fish weighing 3.5 ounces each per week.
Garlic possesses the ability to enhance the taste of various dishes and has the potential to reduce blood pressure. Additionally, it may inhibit the accumulation of plaque in arteries, thus decreasing the likelihood of blood clots. Both consuming garlic as part of meals and taking it in supplement form have been found to be beneficial, according to research.
Studies have indicated that both the extract and the drink of green tea have the potential to decrease levels of LDL cholesterol and triglycerides, as well as increase HDL levels.
Flaxseed and flaxseed oil have the potential to reduce cholesterol levels; however, it remains uncertain whether they also decrease the overall risk of heart disease.
Folic acid, which is a type of B vitamin, has been shown to decrease levels of homocysteine, an amino acid that is associated with heart disease. However, it has not been proven through studies that folic acid effectively reduces the occurrence of subsequent heart attacks and strokes.
Magnesium plays a role in maintaining normal blood pressure and is occasionally utilized to rectify irregular heart rhythms.
Several studies have shown that red yeast rice may reduce total cholesterol, triglycerides, and “bad” LDL cholesterol. Monacolin K, an ingredient present in red yeast rice, is the same active component found in a cholesterol medication. It is advisable to consult with your doctor before using red yeast rice.
Safe Supplement Use
It can be risky to consume a supplement solely based on a “heart healthy” label as not all of them are effective, and excessive intake of certain supplements can pose dangers.
To determine the recommended daily allowance as well as the safe upper limits for the vitamins you consume, consult your doctor.
Useless and Potentially Harmful Supplements for Heart Health
The research discovered that a few supplements did not show any heart benefits. Specifically, vitamin C, vitamin E, and selenium had no impact on long-term outcomes related to cardiovascular disease or the risk of developing type 2 diabetes.
An alarming discovery was made, indicating that the consumption of beta-carotene supplements was linked to a rise in overall mortality rates.
The study authors requested for extensive, high-quality intervention trials to examine the prolonged impacts of specific micronutrients.
Liu stated the importance of identifying the optimal mixture of micronutrients, highlighting that not all of them are advantageous and certain ones may even cause harm.
Antioxidant Supplements Are Not Equivalent to Antioxidant-Rich Foods
Antioxidant supplements are believed to have an impact on heart health due to their ability to decrease oxidative stress, a recognized factor in various cardiovascular diseases. The American Heart Association’s current dietary guidelines align with programs such as the Mediterranean diet and Dietary Approaches to Stop Hypertension, both of which include antioxidant-rich foods.
According to the authors, one reason why supplements haven’t been widely adopted in preventive cardiology is that the nutrients in supplements differ from those in foods, and previous studies on the benefits of antioxidant supplements have not produced consistent results.
Dr. Liu noted that in the past, studies on micronutrient supplementation have primarily concentrated on examining the health impacts of individual vitamins or minerals or a limited number of them. However, in order to comprehensively and systematically assess the effects of all micronutrients, including phytochemicals and antioxidant supplements, on cardiovascular risk factors and various cardiovascular diseases, the decision was made to analyze all publicly available and accessible studies.
Interested in Taking Supplements? Check with Your Doctor First
Elizabeth Bradley, MD, the medical director of Cleveland Clinic’s Center for Functional Medicine in Ohio, who was not involved in this research, suggests that it is advisable to consult with your doctor before starting to take supplements.
Dr. Bradley advises that if your doctor suggests an omega-3 fish oil supplement, it is important to note that the quality can differ among different brands. Dr. Bradley suggests that your provider may offer guidance on what to consider when examining the labeling.