Cardiovascular Health – Symphony Natural Health

Vitamin K (K1 and K2)

Vitamins K1 and K2, especially the MK-4 fraction, are associated with a reduced risk of arterial plaques and mortality due to coronary artery disease. MK-4 has a short half-life requiring larger dosages, however, a newer form of Vitamin K2, MK-7, is gaining popularity due to its longer half-life, meaning it remains in the body requiring smaller dosages. There are many studies indicating the positive effects of K2 on reducing arterial calcification, heart attack and death. Vitamin K also maintains normal blood clotting and is therefore contraindicated if you are taking blood thinners, like Coumadin.

Food Sources: Green Leafy Vegetables (Kale, Spinach, Chard, Collard), Broccoli, Asparagus, Fermented Products (Natto, Soy, Cheeses), Organic Eggs

Supplement Suggested Dosage: 100-150 mcg/day

Adequate dosing can also come from a practitioner-grade multivitamin and 1 cup of green leafy vegetables each day.

Magnesium

Magnesium is a co-factor in over 300 biochemical reactions in the body, therefore, its importance to overall health and vitality cannot be overstated. It has been estimated that 61% of Americans do not receive the Recommended Daily Allowance (RDA) of Magnesium, making it one of the most common nutrient deficiencies in America.²⁰

Magnesium plays a vital role in the nervous system and helps to prevent overstimulation of muscles, thus increasing muscle relaxation. Through its role in supporting the nervous system, magnesium can also help to reduce stress, which is a major contributor to cardiovascular disease in general and elevated blood pressure specifically. Higher blood levels of Magnesium have shown decreases in hypertension, affecting both the diastolic and systolic numbers of blood pressure.

Magnesium has also been shown to raise HDL levels and lower CRP (C-Reactive Protein) levels, a marker of inflammation often used to determine cardiovascular disease risk. Magnesium also helps to modulate insulin and improved insulin sensitivity has been correlated with decreased triglycerides.

Many people are deficient in magnesium if they have been under prolonged stress, if they are taking oral contraceptives or if their diet is high in refined foods, especially refined grains. Other pharmaceuticals that may deplete the body’s magnesium stores include warfarin, cyclosporine and corticosteroids. Furthermore, today’s soils are often deficient in magnesium due to modern farming practices making supplementation even more necessary.  

Some evidence suggests that the chelated forms of magnesium, such as magnesium citrate or magnesium glycinate are better absorbed by the body than other forms. Magnesium is often supplemented in conjunction with calcium, due to their synergistic relationship. People with kidney disease or certain severe heart diseases should check with their health professional before supplementing with magnesium. If diarrhea occurs with magnesium supplementation, try lowering the dose.

Food Sources: Raw Pumpkin Seeds, Spinach, Swiss Chard, Black Beans, Fish (Salmon, Halibut), Nuts

Supplement Suggested Dosage: 400-800 mg/day

Resveratrol (Trans-Resveratrol)

Resveratrol is a polyphenol found in grape skins and is thought to be a major reason moderate red wine consumption has proven to be cardio-protective. Resveratrol appears to be heart protective due to its anti-platelet aggregation abilities (preventing blood clots from forming), as well as being an antioxidant and anti-inflammatory. It has also been shown to hinder fat storage and is somewhat protective against diet-induced obesity.

Resveratrol has been shown to inhibit growth and increase “self-death” of cancerous cells, specifically breast, prostate, stomach, colon and pancreatic cancer cells. This nutrient is also receiving a lot of attention from the anti-aging and longevity communities.  

If supplementing with Resveratrol make sure to use the bio-available Trans-Resveratrol, not the less absorbable Cis-Resveratrol form.

Food Sources: Red Wine, Red Grapes, Peanuts, Some Berries

Supplement Suggested Dosage: 125-175 mg/day

D-Ribose

D-Ribose is a simple sugar molecule with a wealth of health functions and is one of the key components to ATP (cellular energy) production. One researcher last year referred to the heart mitochondria, the cellular site where ATP is produced, as “the gates of life and death.” When heart muscles become unconditioned and diseased, they are often deprived of blood flow and unable to pump blood efficiently. This creates a sharp reduction of ATP, increasing the risk of heart damage and potential for a heart attack. D-ribose is an excellent therapy for cardio rejuvenation, chronic fatigue sufferers and for athletes wanting to increase their stamina and energy.

Supplement Suggested Dosage: Cardiologists often recommend 5 to 15 grams/day total, divided in 3 dosages

Taurine

Taurine is an amino acid that is vital for heart health. In fact, Taurine makes up greater than 50% of the total amino acid pool in the heart. This nutrient can lower blood pressure and aids in efficient heart contractibility.

Taurine also supports insulin production and protects from oxidative damage in the pancreatic cells that produce insulin, making it beneficial for diabetics. It may be helpful for Alzheimer’s patients by assisting with Acetylcholine neurotransmitter production and has an affinity for the eyes, specifically the retina.

Vitamin B6 is a necessary component for your body to form Taurine, therefore, people taking oral contraceptives, which deplete B6 levels may have a greater need for Taurine supplementation.

Food Sources: Meat, Dairy, Oatmeal

Supplement Suggested Dosage: 500-3000 mg/day best absorbed away from food

Garlic (Allium Sativum) 

Fresh Garlic is known to inhibit atherosclerosis, normalize lipoprotein balance and decrease blood pressure. It also has anti-thrombotic and anti-inflammatory properties and functions as an antioxidant. However, not all garlic supplements are created equal. The general rule is go for the smelliest for the best health benefits. Over and over again studies have shown that aged garlic often has little effect on lowering cholesterol and blood pressure because most of the allicin has been removed. Allicin is the compound which provides the characteristic odor of garlic and is the strongest active constituent which contributes to heart health.

Supplement Suggested Dosage: Made from fresh garlic, enterically coated to provide a daily dose of at least 10 mg of alliin, or allicin potential of 4,000 micrograms/day

Turmeric

Turmeric has gained popularity as more and more people learn of the amazing benefits it has to offer. Turmeric has been used as an important part of Ayurvedic medicine in India for thousands of years and now scientific findings are supporting that historical use. Research has demonstrated that turmeric has potent antioxidant, anti-inflammatory and cholesterol lowering abilities.

Many of the benefits of turmeric have been studied through populations in India who eat it, as part of curry flavoring, several meals per day. Research has shown that to activate the beneficial health properties of turmeric it must be cooked with fat, such as ghee (clarified butter) or oil.²¹ This supports the traditional uses of curries cooked with spices and ghee and warmed whole milk spiced with turmeric.

If supplementing with turmeric ensure that the preparation has been processed in such a way that the constituents are active and bioavailable.

Supplement Suggested Dosage: 4 grams/day

Fiber

Fiber binds toxins, excess hormones, fats and cholesterol and helps eliminate them from the body. Fiber also decreases cholesterol levels, enhances gut health, increases gastrointestinal enzyme production, improves regularity of bowel movements and boosts satiety.

A daily intake of 20-35 grams of fiber per day is recommended, but most Americans only get about 12 grams daily. (22) Fiber is a natural component of fruits and vegetables and many grains, but much of the processed foods in today’s diet are void of this important nutrient.

Food Sources: Beans (Black, Pinto, Lima, Garbanzo), Raspberries, Leafy Greens (Collard, Mustard, Turnip), Broccoli, Cauliflower, Prunes, Apples, Pears

Supplement Suggested Dosage: Psyllium Fiber Acacia Fiber (Soluble Fiber) – take away from other supplements and drink at least 12 oz. of water with each dose.

Plant Sterols

Plant Sterols are the fats of plants. They “look” similar to cholesterol and fit perfectly into cholesterol receptors, preventing absorption of more detrimental cholesterol, which is eventually excreted from the digestive system.

Food Sources: Nuts, Vegetable Oils, Corn, Rice