The best vitamins for the elderly for the heart

The best vitamins for the elderly for the heart

Cardiovascular diseases are one of the main causes of mortality among the elderly around the world. With age, the heart and blood vessels are subjected to natural changes that can increase the risk of developing problems such as hypertension, atherosclerosis, heart failure and arrhythmia. Although a healthy lifestyle, including a balanced diet and regular physical exercises, plays a decisive role in maintaining heart health, some vitamins and minerals can provide additional support, especially for the elderly. It is important to note that before taking any vitamins and additives, it is necessary to consult a doctor in order to exclude possible interactions with medicines and make sure their safety and necessity.

Vitamin D: Defender of the cardiovascular system

Vitamin D plays an important role in bone health, immune system and many other body functions. Recent studies have also shown its connection with the health of the cardiovascular system. The low level of vitamin D is associated with an increased risk of development of hypertension, heart failure, myocardial infarction and stroke.

• Action mechanisms: Vitamin D regulates the level of calcium in the blood, which is important for the normal functioning of the heart and blood vessels. It also participates in the regulation of blood pressure and inflammation, which are key risk factors for the development of cardiovascular diseases. Vitamin D helps to improve the function of the endothelium, the inner layer of blood vessels, which plays an important role in the regulation of blood flow and prevent blood clots.
• Sources: The main source of vitamin D is sunlight. However, with age, the ability of the skin to synthesize vitamin D decreases, especially in people with dark skin. In addition, many elderly people spend less time in the open air, which can lead to a deficiency of vitamin D. Products rich in vitamin D include oily fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, cereals). Reception of additives with vitamin D3 (cholecalciferol) may be necessary to maintain the optimal level of vitamin D in the blood.
• Recommended dose: The recommended daily dose of vitamin D for the elderly is 600-800 IU (international units). However, some people may need a higher dose, especially with vitamin D. deficiency.

Vitamin K2: directing calcium to the right place

Vitamin K2 plays an important role in blood coagulation and bone health. However, his role in the health of the cardiovascular system is often underestimated. Vitamin K2 helps prevent calcium deposition in the arteries, which is one of the main risk factors for the development of atherosclerosis.

• Action mechanisms: Vitamin K2 activates the protein of the matrix GLA ball (MGP), which inhibits the deposition of calcium in soft tissues, including arteries. Activated MGP is associated with calcium and removes it from the arterial wall, preventing the formation of plaques. Vitamin K2 can also improve the elasticity of arteries and reduce the risk of hypertension.
• Sources: Vitamin K2 is contained in fermented products such as NATTO (Japanese dish of soybeans), sauerkraut and some types of cheese. It can also be synthesized by intestinal bacteria. Reception of additives with vitamin K2 (menachinon-7 or MK-7) can be useful for maintaining the optimal level of vitamin K in the blood.
• Recommended dose: The recommended daily dose of vitamin K2 is 90-120 μg (micrograms).

Coenzyme Q10 (CoQ10): Energy for the heart

Coenzyme Q10 (CoQ10) is an important antioxidant and plays a key role in the production of energy in cells, especially in the heart cells. With age, the COQ10 level in the body decreases, which can lead to a deterioration in the heart function and increased risk of developing cardiovascular diseases.

• Action mechanisms: COQ10 is involved in the process of formation of ATP (adenosine triphosphate), the main form of energy used by cells. It is also a powerful antioxidant that protects the cells from damage by free radicals. COQ10 helps to improve the function of mitochondria, cell energy stations, and reduce oxidative stress, which is one of the risk factors for the development of cardiovascular diseases. It can also improve endothelium function and reduce blood pressure.
• Sources: COQ10 is contained in small quantities in some products, such as meat, fish and nuts. However, the amount of COQ10, obtained from food, is often not enough to maintain the optimal level in the body, especially in the elderly. Reception of additives with COQ10 (Kilikhinon or Kilikhinol) can be useful for increasing the level of COQ10 in the blood and improving the function of the heart.
• Recommended dose: The recommended daily dose of COQ10 is 100-200 mg (milligrams).

Omega-3 fatty acids: against inflammation and vascular health

Omega-3 fatty acids, especially eicopascentenic acid (EPA) and non-zahyxaenic acid (DHA), are essential fatty acids, which have a beneficial effect on the health of the cardiovascular system. They help reduce triglycerides, blood pressure and risk of arrhythmia.

• Action mechanisms: Omega-3 fatty acids have anti-inflammatory properties that help reduce the risk of atherosclerosis and other cardiovascular diseases. They also improve the function of the endothelium, reduce platelet aggregation (bonding of platelets) and reduce the level of triglycerides in the blood. Omega-3 fatty acids can also reduce the risk of arrhythmia, stabilizing the electrical activity of the heart.
• Sources: The main source of omega-3 fatty acids is oily fish (salmon, tuna, mackerel, herring). Plant sources of omega-3 fatty acids, such as linseed seed and walnuts, contain alpha-linolenic acid (ALA), which should be transformed into EPA and DHA in the body. However, the effectiveness of this transformation is limited. Reception of additives with fish or oil oil is a good way to provide sufficient EPA and DHA consumption.
• Recommended dose: The recommended daily dose of EPA and DHA is 1-2 grams.

Magnesium: relaxation for the heart and blood vessels

Magnesium is an important mineral that is involved in many body functions, including the regulation of blood pressure, heart rhythm and muscle function. Magnesium deficiency is associated with an increased risk of development of hypertension, arrhythmia and heart failure.

• Action mechanisms: Magnesium helps to relax blood vessels, reducing blood pressure. It also participates in the regulation of heart rhythm and prevents the development of arrhythmia. Magnesium improves endothelium function and reduces inflammation. It can also improve insulin sensitivity, which is important for the prevention of type 2 diabetes, which is a risk factor for the development of cardiovascular diseases.
• Sources: Magnesium is found in various products, such as green leafy vegetables, nuts, seeds, legumes and whole grain products. However, the magnesium content in food can vary depending on the quality of the soil. Reception of additives with magnesium (magnesium citrate, magnesium glycinate or magnesium oxide) can be useful for maintaining the optimal level of magnesium in the blood.
• Recommended dose: The recommended daily dose of magnesium for the elderly is 400-420 mg for men and 310-320 mg for women.

Vitamin C: antioxidant protection

Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. He also plays an important role in the formation of collagen, which is necessary for the health of blood vessels.

• Action mechanisms: Vitamin C helps reduce oxidative stress, which is one of the risk factors for the development of cardiovascular diseases. It also improves endothelium function and reduces blood pressure. Vitamin C can also help reduce LDL cholesterol (poor cholesterol) and increase the level of HDL cholesterol (good cholesterol).
• Sources: Vitamin C is contained in various fruits and vegetables, such as citrus fruits, berries, pepper, broccoli and spinach. Reception of additives with vitamin C can be useful for maintaining the optimal level of vitamin C in the blood.
• Recommended dose: The recommended daily dose of vitamin C is 75-90 mg.

Vitamin E: cholesterol oxidation protection

Vitamin E is another powerful antioxidant that protects cells from damage by free radicals. It also helps to prevent the oxidation of LDL cholesterol, which is a key stage in the formation of atherosclerotic plaques.

• Action mechanisms: Vitamin E helps reduce oxidative stress and prevent oxidation of LDL cholesterol. It can also improve endothelium function and reduce inflammation.
• Sources: Vitamin E is found in vegetable oils, nuts, seeds and green leafy vegetables. Reception of additives with vitamin E can be useful for maintaining the optimal level of vitamin E in the blood. It is important to note that vitamin E exists in various forms, including alpha-tocopherol, beta-tocopherol, gamma-Tokoferol and Delta-Tocopherol. Alpha-tocopherol is the most common form of vitamin E in addition.
• Recommended dose: The recommended daily dose of vitamin E is 15 mg.

B vitamins B: Support for homocysteine ​​metabolism

Vitamins of group B, especially vitamin B6, vitamin B12 and folic acid, play an important role in the metabolism of homocysteine, amino acids, the high level of which is associated with an increased risk of developing cardiovascular diseases.

• Action mechanisms: B vitamins help reduce the level of homocysteine ​​in the blood, turning it into other amino acids. They also participate in other metabolic processes that are important to the health of the heart.
• Sources: B vitamins are found in various products, such as meat, fish, poultry, eggs, dairy products, whole grain products and green leafy vegetables. Reception of additives with group B vitamins can be useful for maintaining the optimal level of group B vitamins in the blood, especially for the elderly who can have problems with the assimilation of these vitamins from food.
• Recommended dose: Recommended daily doses of B vitamins vary depending on a specific vitamin.

Important warnings and recommendations

• Before taking any vitamins and additives, it is necessary to consult a doctor in order to exclude possible interactions with medicines and make sure their safety and necessity.
• Do not exceed the recommended doses of vitamins and additives.
• It is important to remember that vitamins and additives are not a replacement for a healthy lifestyle, which includes a balanced diet, regular physical exercises and rescue of smoking.
• Vitamins and additives should be purchased only from reliable manufacturers to guarantee their quality and safety.
• If you experience any side effects from taking vitamins and additives, immediately stop taking them and consult a doctor.

In conclusion, some vitamins and minerals can provide additional support for the health of the cardiovascular system of older people. However, it is important to remember that vitamins and additives are not a replacement for a healthy lifestyle and consultation with a doctor. With the right approach and under the control of a specialist, vitamins can be a useful addition to the strategy for maintaining heart health in old age.