Keeping your heart in great shape is always important, but it may become an especially large priority as you age and your risk of cardiovascular disease increases. People over 40 are more susceptible to heart disease—one of the leading causes of death worldwide—so it’s important to make efforts to look after your heart as you reach middle age. While a balanced diet, exercise, and other lifestyle choices are major keys, supplementation can also be helpful. However, it’s important to remember that supplements are not a cure-all; they shouldn’t replace a healthy lifestyle, but should complement it.
Folic acid, vitamin C, and vitamin E are three supplements that could be especially beneficial when it comes to protecting your heart health. We spoke to Cardiologist Dr. Bhaskar Semitha to learn more about their benefits. Find all of his expert insight below.
1. Folic Acid
Folic acid is a B-vitamin that's crucial to functions including blood flow. Taking a folic acid supplement could support heart health. "Folic acid helps lower high levels of homocysteine, an amino acid that affects the risk of cardiovascular disorders," Dr. Semitha says. "High homocysteine can cause inflammation and damage to blood vessels, so folic acid helps by converting it into other compounds that the body can use safely."
Dr. Semitha notes that if you have a genetic tendency toward higher homocysteine levels, a folic acid supplement may be especially beneficial. "However, consuming excessive amounts of folic acid supplements can hide a B12 deficiency, which is prevalent in elderly people and may cause severe problems in their health," he warns. His advice is to get folic acid from natural sources like leafy greens, beans, and fortified grains. If a supplement seems like the right choice for you, he suggests keeping an eye on your vitamin B12 levels to ensure balance.
2. Vitamin C
You may have heard about the widely praised immune-boosting properties of vitamin C. But did you know it also offers benefits for your heart? "Vitamin C acts as a powerful antioxidant that protects blood vessels and helps with collagen production, keeping arterial walls strong and flexible," Dr. Semitha explains. "By reducing oxidative stress on blood vessels, vitamin C can help lower the risk of heart disease."
However, it's important to remember that, as with any supplement, moderation is key. "High doses taken over extended periods could increase the risk of kidney stones in some individuals," Dr. Semitha cautions. He recommends aiming for around 500 mg of vitamin C per day, which is enough to provide solid antioxidant support without the risk of overdose. "I recommend getting vitamin C from foods like citrus fruits, bell peppers, and strawberries whenever possible," he adds. For those who do opt for supplements, Dr. Semitha suggests sticking to lower doses to avoid any potential side effects.
3. Vitamin E
Vitamin E is another fantastic antioxidant that can work to protect your heart cells from the oxidative damage that could contribute to heart disease. "Since oxidative stress can lead to plaque buildup in the arteries, having adequate vitamin E levels may be beneficial," Dr. Semitha says. Plaque buildup in the arteries is a major contributor to heart disease, so protecting against oxidative stress can be very helpful in disease prevention.
However, Dr. Semitha warns against the potential risks of high-dose vitamin E supplementation. "Excessive intake has been linked to an increased bleeding risk," he tells us. "Natural sources like nuts, seeds, and leafy greens are excellent ways to get vitamin E, as they offer a range of other heart-friendly nutrients," If supplementation is necessary, Dr. Semitha recommends a dose of around 15 mg (22.4 IU) per day. He also emphasizes the importance consulting with a healthcare provider, especially for people with blood-clotting conditions. Got it!
Bottom line
Ultimately, while supplements like folic acid, vitamin C, and vitamin E can certainly support heart health, it's important to remember that getting your nutrients directly from your diet is always the best way to go. "I always encourage aiming for a balanced diet with plenty of whole foods first, as they provide the vitamins in safe, effective amounts alongside other heart-protective nutrients," Dr. Semitha says. He also stresses the importance of regular health check-ups to ensure nutrient levels are within the ideal range. At the end of the day, regular exercise, a balanced diet rich in whole foods, and other preventive measures are the most important factors in heart disease prevention.
