Vitamins to maintain heart health in old age

Vitamins for maintaining heart health in old age: detailed analysis

I. Introduction: heart vulnerability in old age and the role of vitamins

Acting is an inevitable biological process that has a significant effect on all organs and systems of the body, including the cardiovascular system. With age, the heart becomes more susceptible to various diseases, such as coronary heart disease (coronary heart), heart failure, arrhythmias and hypertension. This is due to a number of factors, including age -related changes in the structure and function of the heart, a decrease in the elasticity of blood vessels, the accumulation of atherosclerotic plaques and a deterioration in the regulation of blood pressure.

In addition to genetic predisposition and lifestyle, nutrition plays a key role in maintaining heart health in old age. Vitamins, being vital organic compounds, are necessary for the normal functioning of all organs and systems, including cardiovascular. They participate in numerous metabolic processes, have an antioxidant effect, regulate inflammation and support the normal function of blood vessels. The lack of certain vitamins can aggravate age-related changes in the cardiovascular system and increase the risk of developing cardiovascular diseases.

In this review, we will examine in detail the role of various vitamins in maintaining heart health in old age, evaluate the evidence base of their effectiveness and discuss the optimal ways to obtain them. Particular attention will be paid to vitamins that have the most pronounced cardioprotective effect and can help reduce the risk of developing cardiovascular diseases in older people.

II. Vitamin D: Hormone of the Sun and Heart Defender

Vitamin D, also known as “solar vitamin”, plays an important role in maintaining the health of bones, the immune system and the cardiovascular system. In the body, it is synthesized under the influence of ultraviolet rays of sunlight, and can also come with food and food additives.

A. The mechanisms of vitamin D on the cardiovascular system:

Vitamin D has a multifaceted effect on the cardiovascular system, including:

Regulation of blood pressure: Vitamin D is involved in the regulation of the Renin-angiotensin-aldosterone system (RAS), which plays a key role in maintaining blood pressure. Vitamin D deficiency can lead to RAAS activation, which helps to increase blood pressure. Vitamin D also promotes the production of nitrogen oxide (No), which expands blood vessels and reduces blood pressure.
Improving the function of the endothelium: Endothelium is the inner layer of blood vessels that plays an important role in the regulation of vascular tone, preventing blood clots and controlling inflammation. Vitamin D improves the function of endothelium, contributing to the production of NO and reducing the level of inflammatory markers.
Reducing the level of inflammation: Inflammation plays an important role in the development of atherosclerosis. Vitamin D has anti-inflammatory properties and can reduce the level of C-reactive protein (CSB) and other inflammation markers.
Inhibition of proliferation of smooth muscle cells of blood vessels: Proliferation of smooth muscle cells of blood vessels contributes to the development of atherosclerosis and narrowing of blood vessels. Vitamin D inhibits the proliferation of these cells, which can slow down the progression of atherosclerosis.
Improving myocardial contractile ability: Vitamin D can improve myocardial contractility, which is especially important for people with heart failure. It helps to increase the level of calcium in cardiomyocytes, which is necessary for their normal reduction.

B. Vitamin D deficiency and the risk of cardiovascular diseases in old age:

Vitamin D deficiency is widespread among the elderly. This is due to several factors, including a decrease in the synthesis of vitamin D in the skin under the influence of sunlight, a decrease in the time of stay in the sun, changes in nutrition and violation of the absorption of vitamin D in the intestine.

Numerous studies have shown that vitamin D deficiency is associated with an increased risk of developing cardiovascular diseases, such as:

Corny heart (coronary heart disease): The low level of vitamin D is associated with an increased risk of development of coronary heart disease, myocardial infarction and angina pectoris.
Heart failure: Vitamin D deficiency can worsen myocardial function and contribute to the development of heart failure.
Hypertension: The low level of vitamin D is associated with an increased risk of development of hypertension.
Stroke: Some studies have shown that vitamin D deficiency can increase the risk of stroke.

C. Recommendations for taking vitamin D to maintain heart health in old age:

The recommended daily dose of vitamin D for the elderly is 800-2000 IU (international units). However, the optimal dose can vary depending on individual needs, vitamin D levels in the blood and the presence of concomitant diseases.

Before taking vitamin D, it is recommended to consult a doctor and take a blood test to determine the level of 25-hydroxyvitamin D (25 (OH) D). This will determine the presence of vitamin D deficiency and choose the optimal dose.

Vitamin D can be obtained from the following sources:

Sunlight: Staying in the sun for 15-20 minutes a day can provide a sufficient amount of vitamin D. However, it must be borne in mind that the effectiveness of the synthesis of vitamin D in the skin depends on the time of year, time of day, the latitude of the area and skin color.
Food products: Some products, such as fatty fish (salmon, tuna, mackerel), egg yolks and enriched foods (milk, flakes), contain vitamin D. However, the content of vitamin D in food products is usually small, therefore, to achieve the optimal level of vitamin D, it may take food additives.
Food additives: Vitamin D is available in the form of food additives in various forms, such as tablets, capsules and drops. The most common forms of vitamin D are vitamin D2 (ergocalciferol) and vitamin D3 (cholelciferol). Vitamin D3 is more effective in increasing the level of vitamin D in the blood than vitamin D2.

III. Vitamin K2: directs calcium to where it is necessary

Vitamin K2 plays an important role in blood coagulation and maintaining bones. However, more and more studies indicate its important role in maintaining the health of the cardiovascular system. Vitamin K2 helps to direct calcium into the bones and teeth, preventing its deposition in soft tissues, including walls of arteries.

A. The mechanisms of action of vitamin K2 on the cardiovascular system:

Prevention of calcification of arteries: Calcification of arteries is the process of deposition of calcium in the walls of arteries, which leads to their hardening and narrowing. This increases the risk of atherosclerosis, hypertension and other cardiovascular diseases. Vitamin K2 activates the matrix GLA-white (MGP) protein, which inhibits the calcification of the arteries. Activated MGP is associated with calcium and removes it from the walls of the arteries.
Improving the elasticity of arteries: Vitamin K2 helps maintain the elasticity of the arteries, which allows them to more effectively expand and narrow in response to changes in blood pressure. This reduces the load on the heart and improves blood supply to organs and tissues.
Reducing the risk of osteoporosis: Vitamin K2 plays an important role in maintaining bone health and preventing osteoporosis. Osteoporosis is a disease characterized by a decrease in bone density and an increased risk of fractures. Vitamin K2 activates osteocalcine protein, which contributes to the deposition of calcium in the bones. Preventing osteoporosis, vitamin K2 indirectly helps to reduce the risk of cardiovascular diseases, since osteoporosis and cardiovascular diseases often coexist.

B. Vitamin K2 deficiency and the risk of cardiovascular diseases in old age:

Vitamin K2 deficiency can be common, especially among the elderly. This is due to the low consumption of products rich in vitamin K2, a violation of the absorption of vitamin K2 in the intestines and taking some drugs such as warfarin.

The deficiency of vitamin K2 can contribute to calcification of arteries and an increase in the risk of developing cardiovascular diseases. Studies have shown that people with a high level of vitamin K2 in the blood have a lower risk of developing coronary heart disease, stroke and death from cardiovascular causes.

C. Recommendations for taking vitamin K2 to maintain heart health in old age:

The recommended daily dose of vitamin K2 for adults is 90-120 μg (microgram). However, the optimal dose can vary depending on individual needs and the availability of concomitant diseases.

Vitamin K2 can be obtained from the following sources:

Enzymed products: NATTO (fermented soybeans) is the richest source of vitamin K2 (MK-7). Other fermented products, such as kimchi and sauerkraut, also contain vitamin K2.
Animal products: Meat, liver, egg yolks and dairy products from animals feeding on grass contain vitamin K2.
Food additives: Vitamin K2 is available in the form of food additives in various forms, such as capsules and tablets. The most common forms of vitamin K2 are MK-4 and MK-7. MK-7 has a longer half-life in the body than MK-4, which means that it remains active for a longer time.

Before taking vitamin K2, it is recommended to consult a doctor, especially if you take anticoagulants such as warfarin. Vitamin K2 can interact with these drugs and reduce their effectiveness.

IV. B vitamins B: Energy for the heart and blood vessels

B vitamins are a group of water-soluble vitamins that play an important role in energy exchange, functioning of the nervous system and maintaining health of the cardiovascular system. Vitamins B6, B9 (folic acid) and B12 are especially important for the health of the heart.

A. The mechanisms of action of group B vitamins on the cardiovascular system:

Reduced level of homocysteine: Homocysteine is an amino acid whose increased level in the blood is associated with an increased risk of developing cardiovascular diseases, such as IBS, stroke and thrombosis. Vitamins B6, B9 and B12 are involved in the metabolism of homocysteine and help reduce its blood level. They turn homocysteine into other beneficial substances, such as methionine and cysteine.
Maintaining the normal function of the endothelium: B vitamins, especially folic acid, contribute to the production of NO, which is necessary for the normal function of the endothelium. No expands blood vessels, improves blood flow and prevents blood clots.
Close -to -level decrease in cholesterol: Some studies have shown that group B vitamins can help reduce the level of “poor” cholesterol (LDL) and increase the level of “good” cholesterol (HDL).
Improving lipid metabolism: B vitamins are involved in lipid metabolism and can help reduce the level of triglycerides in the blood.
Maintaining the normal function of the nervous system: B vitamins are necessary for the normal function of the nervous system, which plays an important role in the regulation of the cardiovascular system. They help reduce stress and anxiety, which can negatively affect the health of the heart.

B. B vitamins deficiency and risk of cardiovascular diseases in old age:

B vitamins deficiency can be a common occurrence, especially among the elderly. This is due to the low consumption of products rich in group B vitamins, a violation of the absorption of group B vitamins in the intestines and taking some drugs.

The disadvantage of B vitamins can help increase the level of homocysteine and increase the risk of developing cardiovascular diseases. Studies have shown that people with a high level of homocysteine have an increased risk of developing coronary heart disease, stroke and thrombosis.

C. Recommendations for taking group B vitamins to maintain heart health in old age:

Recommended daily doses of group B vitamins for adults make up:

Vitamin B6: 1.3-1.7 mg
Folic acid (B9): 400 μg
Vitamin B12: 2.4 μg

However, optimal doses can vary depending on individual needs and the availability of related diseases.

B vitamins can be obtained from the following sources:

Food products: B vitamins are contained in various foods, such as meat, fish, eggs, dairy products, legumes, whole grain products, vegetables and fruits.
Food additives: B vitamins are available in the form of food additives in various forms, such as tablets, capsules and complexes of vitamins of group B.

Before taking B vitamins, it is recommended to consult a doctor, especially if you have any concomitant diseases or you take any drugs.

V. Vitamin C: Powerful Antioxidant to Protection of the Heart

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays an important role in protecting the body from damage caused by free radicals. It is also necessary for the synthesis of collagen, strengthen the immune system and maintain health of the cardiovascular system.

A. The mechanisms of vitamin C is on the cardiovascular system:

Antioxidant action: Vitamin C protects low density lipoproteins (LDL) from oxidation. Oxidized LDLs play a key role in the development of atherosclerosis. Vitamin C also neutralizes free radicals that can damage the endothelial cells and contribute to the development of inflammation.
Improving the function of the endothelium: Vitamin C promotes the production of NO, which is necessary for the normal function of the endothelium.
Reduced blood pressure: Some studies have shown that vitamin C can help reduce blood pressure in people with hypertension.
Strengthening the walls of blood vessels: Vitamin C is necessary for the synthesis of collagen, which is an important component of the walls of the vessels. It helps strengthen the walls of blood vessels and prevent their damage.
Reducing the level of inflammation: Vitamin C has anti -inflammatory properties and can reduce the level of inflammation markers, such as CRP.

B. Vitamin C deficiency and risk of cardiovascular diseases in old age:

Vitamin C deficiency can be common, especially among the elderly. This is due to the low consumption of fruits and vegetables rich in vitamin C, a violation of the absorption of vitamin C in the intestines and taking some drugs.

The disadvantage of vitamin C can contribute to the oxidation of LDL, damage to the endothelium and increasing the risk of developing cardiovascular diseases. Studies have shown that people with a high level of vitamin C in the blood have a lower risk of IBS and stroke.

C. Recommendations for taking vitamin C to maintain heart health in old age:

The recommended daily dose of vitamin C for adults is 75-90 mg. However, the optimal dose can vary depending on individual needs and the availability of concomitant diseases. Some experts recommend higher doses of vitamin C (500-1000 mg per day) to get maximum health health.

Vitamin C can be obtained from the following sources:

Food products: Vitamin C is contained in various fruits and vegetables, such as citrus fruits, berries, kiwi, pepper, broccoli and spinach.
Food additives: Vitamin C is available in the form of food additives in various forms, such as tablets, capsules and powders.

Vitamin C is a water -soluble vitamin, so the excess of vitamin C is excreted from the body in the urine. However, when taking very high doses of vitamin C, side effects can occur, such as the disorder of the stomach and diarrhea.

VI. Vitamin E: Cell protection from oxidative stress

Vitamin E is a fat -soluble vitamin, which is a powerful antioxidant. It protects the cells from damage caused by free radicals, and plays an important role in maintaining the health of the cardiovascular system.

A. Vitamin E action mechanisms on the cardiovascular system:

Antioxidant action: Vitamin E protects the LDL from oxidation. Oxidized LDLs play a key role in the development of atherosclerosis. Vitamin E also neutralizes free radicals that can damage the endothelium cells and contribute to the development of inflammation.
Inhibition of platelet aggregation: Vitamin E can inhibit platelet aggregation, which helps prevent blood clots.
Improving the function of the endothelium: Some studies have shown that vitamin E can improve the function of endothelium.
Reducing the level of inflammation: Vitamin E has anti -inflammatory properties and can reduce the level of inflammation markers.

B. Vitamin E deficiency and the risk of cardiovascular diseases in old age:

Vitamin E deficiency is rare, since it is widespread in food products. However, vitamin E deficiency can occur in people with impaired fat absorption, such as Crohn’s disease and cystic fibrosis.

Despite the fact that vitamin E is a powerful antioxidant, the results of research on its influence on the cardiovascular system are contradictory. Some studies have shown that the intake of vitamin E can reduce the risk of developing cardiovascular diseases, while other studies have not revealed any benefit or even showed increased risk.

C. Recommendations for taking vitamin E to maintain heart health in old age:

The recommended daily dose of vitamin E for adults is 15 mg. Vitamin E can be obtained from the following sources:

Food products: Vitamin E is contained in various foods, such as vegetable oils, nuts, seeds, green leafy vegetables and whole grain products.
Food additives: Vitamin E is available in the form of food additives in various forms, such as capsules and tablets.

Before taking vitamin E in high doses, it is recommended to consult a doctor, as this can increase the risk of bleeding, especially in people taking anticoagulants.

VII. Other vitamins and minerals important for heart health

In addition to the above vitamins, there are other vitamins and minerals that play an important role in maintaining heart health in old age:

Coenzim Q10 (COQ10): COQ10 is an antioxidant that is involved in the production of energy in cells. It can help improve myocardial function and reduce blood pressure.
Magnesium: Magnesium plays an important role in the regulation of heart rhythm, blood pressure and endothelial function.
Potassium: Potassium helps reduce blood pressure and maintain a normal heart rhythm.
Selenium: Selenium is an antioxidant that can protect the heart from damage caused by free radicals.

VIII. The importance of a balanced diet and a healthy lifestyle

It is important to remember that vitamins are only part of the heart health equation. A balanced diet, rich in fruits, vegetables, whole grain products and low-fat sources of protein, as well as regular physical activity, rejection of smoking and maintaining a healthy weight play an equally important role in maintaining the health of the cardiovascular system in old age.

IX. Conclusion

Maintaining heart health in old age requires an integrated approach, including a balanced diet, regular physical activity and rejection of bad habits. Vitamins play an important role in maintaining the health of the cardiovascular system, but they should be considered as an addition to a healthy lifestyle, and not as its replacement. Before taking any vitamin additives, it is recommended to consult a doctor to determine the optimal doses and exclude possible contraindications. An individual approach to the choice of vitamins, based on the needs of a particular person, is the key to maintaining heart health in old age.

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