The human heart beats an average of 2.5 billion times and pumps one million barrels of blood throughout the body in the average lifespan. Amazingly, a healthy heart can take a beating. It is a self-contained, self-propelled and energy-efficient wondrous pump that works 24/7.
Many of our lifestyles, though, are quite destructive and can cause a “broken heart”, but there are ways to support and even invigorate this all important muscle. Besides adding a light aerobic activity to strengthen the heart muscle and eating a diet that minimally impacts insulin levels, supplementing with a few nutrients can quickly help to support and mend a broken heart.
Magnesium (Mg) is used regularly in emergency rooms in cases of cardiac arrest and stroke and is safe enough to commonly be used to stop labor in preterm pregnancies. Everyone concerned with heart health can benefit by supplementing with magnesium since 85% of Americans are deficient in this vital mineral.
Boosting your Mg levels relaxes your heart muscle and blood vessels, increasing blood flow and flexibility (protects against atherosclerosis) and therefore lowering the pressure in blood vessels. Because magnesium helps to control and balance calcium levels, it’s an ideal alternative choice for someone considering taking calcium blockers to control blood pressure.
- Up to 1000 mg a day, keeping with a calcium to magnesium ratio of 1:1 for heart health
- Example: if you get 500 mg of calcium per day in your diet then you would supplement 500 mg of magnesium
- Magnesium should be taken alone and may be hard to assimilate if the stomach does not secrete enough hydrochloric acid. An option for quickly absorbing Mg is to use transdermal magnesium on the skin.
Although the body does produce some CoQ10, as we age we loose the ability to make enough for optimal health. Also, cholesterol lowering drugs called statins inhibit the body’s production of this important heart enzyme and it is imperative to supplement.
- 30 to 90 mg per day for heart health
- 50 to 150 mg per day if taking a statin drug.
All B vitamins are water soluble and need to be replenished daily. Some individuals may not be able to assimilate B12 because their stomach does not secrete enough hydrochloric acid and may use a patch or opt for an injection. Most importantly is to choose a supplement that includes all B vitamins because supplementing with only these three can cause a deficiency in the others.
- B6 - 50 to 100 mg daily for heart health
- B12 - 100 mcg for heart health
- B9 (Folic Acid) - 400 mcg for heart health