Want to support your heart as you age? Here are six supplements that research suggests may help slow cardiovascular decline:
- NMN (Nicotinamide Mononucleotide): Boosts NAD⁺ levels, improving energy production and reducing arterial stiffness.
- Resveratrol: Found in grapes and peanuts, it enhances nitric oxide, reduces oxidative stress, and supports artery health.
- CoQ10: Powers heart cells, improves exercise performance, and lowers cardiovascular mortality - especially vital for statin users.
- Taurine: An amino acid that aids heart muscle function, regulates blood pressure, and reduces inflammation.
- Omega-3 Fatty Acids: Found in fish oil, they lower triglycerides, improve cholesterol, and reduce heart attack risks.
- Curcumin: The active compound in turmeric, it fights inflammation, reduces arterial plaque, and protects heart cells.
Quick Tip: Pair these supplements with a heart-healthy diet, regular exercise, and a medical consultation to maximize benefits. Always check with your healthcare provider before starting new supplements.
Top 5 Supplements for Heart Health with Dr. Ross Walker | #22
1. NMN (Nicotinamide Mononucleotide)
NMN has gained attention as a supplement for heart health because it helps produce NAD⁺, a molecule crucial for cellular energy. As we age, NAD⁺ levels drop, which can lead to changes in the heart and reduced function. Research suggests that taking NMN may improve mitochondrial activity and protect heart cells, potentially addressing age-related heart issues [4].
In a 2023 study, 36 middle-aged adults (ages 40–59) participated in a 12-week randomized, placebo-controlled trial. Those who took 250 mg of NMN daily showed higher serum nicotinamide levels (p = 0.037) and reduced arterial stiffness. The benefits were especially noticeable in participants with higher BMI or elevated blood sugar levels [6]. These results highlight NMN's potential to reduce heart health risks as people age.
However, NMN isn't for everyone. For instance, individuals with conditions like myocardial hypoxia should approach it carefully [5]. Studies also link lower NAD⁺ levels to a higher risk of heart failure in older adults [5], making NMN a possible option for those looking to maintain heart health as they age.
2. Resveratrol
Resveratrol is a type of polyphenol known for its heart-health benefits. It works by increasing nitric oxide levels, adjusting the renin-angiotensin system, and decreasing oxidative stress [7]. These effects are especially crucial as aging often leads to higher oxidative stress and lower nitric oxide production.
Clinical studies back up these effects. In 2020, a study found that taking 100 mg of resveratrol daily improved red blood cell function and microcirculation. Another double-blind trial involving 40 people recovering from heart attacks showed that 10 mg daily improved left ventricular diastolic function and reduced LDL cholesterol levels [10][11]. These results align with findings from natural sources and animal research.
You can also get resveratrol naturally through your diet. Foods like grape skins, blueberries, red cabbage, spinach, and peanuts contain this compound and may help support heart health.
Animal studies further highlight resveratrol's potential. Research on aged male C57BL/6 mice found that resveratrol reduced aorta wall thickness, inflammation, and fibrosis compared to untreated groups [7]. This suggests it could help combat artery aging.
This is especially important considering that cardiovascular diseases are expected to lead to over 23.6 million deaths globally by 2030 [8][9].
3. CoQ10
Coenzyme Q10 (CoQ10) is a compound that plays a key role in powering the heart by improving how mitochondria convert energy. It’s naturally present in the body and supports overall heart health.
Research highlights its effectiveness. For example, one study showed that combining CoQ10 with selenium lowered cardiovascular-related deaths in older adults from 12.6% to 5.9% [1]. Similarly, the Q‐SYMBIO trial found that CoQ10 supplementation led to a 43% drop in cardiovascular mortality, a 42% reduction in deaths from all causes, and better heart function in people with chronic heart failure [2].
Animal studies back this up too. Mice given CoQ10 supplements showed increases in both their average and maximum lifespan [3]. For those taking statins, which can reduce natural CoQ10 levels, supplementation becomes especially important.
Taking 90 mg of CoQ10 daily has also been shown to improve exercise performance, support heart function, lower oxidative stress, and improve blood vessel health - key factors in maintaining good circulation.
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4. Taurine
Taurine is an amino acid that makes up about half of the heart's free amino acids and plays a key role in keeping the cardiovascular system healthy. Interestingly, Japan approved taurine as a treatment for heart failure back in 1985.
This amino acid supports heart health in several ways. It helps the heart pump more effectively, improves the function of the heart muscle, and aids in keeping blood pressure within a healthy range. It does this by regulating calcium and potassium channels in heart cells, which are crucial for proper contraction and relaxation. Clinical trials back up these effects.
Research also highlights taurine's benefits. A 2022 randomized clinical trial involving 120 type 2 diabetes patients found that taking 1 gram of taurine three times a day for 8 weeks significantly improved inflammation, oxidative stress, endothelial function, and insulin resistance (Moludi et al., 2022). Another study from 2016 reported better vascular function in people with prehypertension (Sun et al., 2016).
Taurine also works as an antioxidant, protecting heart cells from oxidative damage. To match the levels used in clinical studies, consider taking 1 gram three times daily. While taurine is found in foods like fish, meat, and dairy, these sources may not provide enough for therapeutic effects.
5. Omega-3 Fatty Acids
Omega-3 fatty acids play a key role in supporting heart health. They come in three forms: ALA, EPA, and DHA, all of which contribute to better heart function and circulation.
Studies back up these health benefits. For example, a randomized trial involving 11,324 patients with coronary heart disease found that taking daily fish oil and ALA supplements reduced the risk of death, heart attacks, and strokes by 15%. It also lowered overall health-related deaths by 20% and sudden heart attack deaths by an impressive 45% over 3.5 years.
Omega-3s work by lowering triglycerides, boosting HDL cholesterol, reducing platelet stickiness, improving artery flexibility, and cutting down inflammation in the body.
To get the benefits, aim for 0.5–1.8 grams of EPA and DHA daily. A 3-ounce serving of wild Atlantic salmon provides about 0.9–1.56 grams. If you don’t eat fish often, consider plant-based ALA sources like flaxseeds or walnuts. Regularly eating fatty fish can significantly improve heart health.
| Source | ALA Content (grams) |
|---|---|
| Flaxseed oil | 8.5 |
| Flaxseeds | 2.2 |
| Walnut oil | 1.4 |
| Canola oil | 1.3 |
Research suggests that people who eat fatty fish several times a week cut their risk of dying from coronary heart disease nearly in half and reduce the chance of fatal heart attacks by about one-third compared to those who don’t eat fish.
For those using omega-3 supplements, high-quality concentrates typically provide around 0.5 grams of EPA/DHA per serving. Taking two servings daily can help meet the recommended intake. Always check with your healthcare provider before starting supplements, especially if you’re on blood-thinning medications.
6. Curcumin
Curcumin, the key compound in turmeric, supports heart health through its anti-inflammatory and antioxidant properties. Research indicates that Indian populations consuming 2 to 2.5 grams of turmeric daily have lower rates of heart disease [13].
Curcumin has been shown to reduce atherosclerotic lesions and protect the heart through several mechanisms, such as suppressing NF-κB, reducing TLR4 expression, activating SIRT3, and providing antioxidant effects [12].
| Mechanism | Heart Health Benefit |
|---|---|
| Suppression of NF-κB pathway | Lowers inflammatory markers |
| Antioxidant effects | Shields heart cells from damage |
| Reduction in TLR4 expression | Slows atherosclerosis progression |
| Activation of SIRT3 signaling | Protects during reduced blood flow |
Additionally, studies highlight that curcumin can decrease inflammatory markers, reduce heart cell death (cardiomyocyte apoptosis), and limit arterial plaque formation. Some advanced curcumin formulas, like those enhanced with nanoparticles, may further stabilize arterial plaques through pathways involving SIRT3 activation [12].
As with any supplement, consult your healthcare provider before incorporating curcumin into your routine, especially if you have heart conditions or take medications.
Next Steps for Heart Health
To make the most of supplements for heart health, it’s important to take a few key steps beforehand:
| Step | What to Focus On |
|---|---|
| Medical Consultation | Discuss medications and possible interactions |
| Nutrient Testing | Check levels of vitamin B12, folate, and vitamin D |
| Diet Assessment | Look at your current nutrient intake from food |
| Health History Review | Pinpoint cardiovascular risk factors |
These steps set the foundation for choosing supplements that match your needs. Evaluating your nutrient levels ensures you’re targeting the right areas [3].
In addition to supplements, consider these heart-friendly habits:
- Focus on a diet rich in whole foods.
- Incorporate fermented foods for probiotics.
- Add prebiotic-rich options like onions, mushrooms, and legumes.
- Stay active with regular physical movement.
- Drink enough water each day.
- Stick to a consistent sleep schedule.
