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The Heart's Best Allies: Magnesium, CoQ10 and D-Ribose!
Village Green Nutrition Team on
Although February was Heart Health Month, cardiovascular health should always be a priority. Let's delve into the world of cardiovascular health, where three unsung heroes, magnesium, CoQ10, and D-ribose, reign supreme. If you've been concerned about cardiovascular health, these three supplements deserve a spotlight in your wellness regimen.
Your heart is a resilient muscle that tirelessly pumps life through your veins day in and day out. As we age, it is important to protect the heart through proper diet and exercise. Supplementation can also play a huge role in cardiovascular health.
Magnesium: The Inexpensive MUST-Have for Cardiovascular Health!
Magnesium is a critically important mineral, yet it is commonly underconsumed in the American diet.
Dietary sources include:
- Pumpkin seeds
- Black beans
- White beans
- Dark chocolate
- Plantains
- Swiss chard
- Almonds
- Cashews
- Figs
- Quinoa
- Yogurt
- Broccoli
- Edamame
- Tuna
- Salmon
- Tofu
- Avocado
- Okra
- Grains
- Scallops
- Dried plums (prunes)
- Potatoes
- Brown/wild rice
- Lentils
- Kale
- Banana
Magnesium is needed for countless enzymatic reactions in the body. For example, it is critical to stabilize ATP, the energy currency of the body. In my experience, almost everyone benefits from magnesium supplementation for improved sleep, relaxation, and next-day energy. It is also beneficial for anyone suffering from migraines.
By the way, stress and coffee reduce magnesium stores in the body!
Researchers have successfully used magnesium supplementation to help with hypertension, insulin sensitivity, diabetes, and dyslipidemia (high cholesterol). Interestingly enough, researchers and doctors usually recommend magnesium oxide while nutritionists consider magnesium oxide to be poorly absorbed and best used as a laxative. But the point is, even a low-quality form of magnesium such as magnesium oxide performs well in clinical trials! I almost always recommend magnesium glycinate to my clients. It is inexpensive and well-tolerated.
CoQ10: What Is It & Who Should Take It?
Let's talk about CoQ10. Found naturally in every cell of your body, CoQ10 plays a pivotal role in generating the energy your heart needs to beat with vigor. Not only does it act as a potent antioxidant, scavenging those pesky free radicals that wreak havoc on your cells, but it also aids in the production of ATP, the energy currency of your cells. Without sufficient CoQ10, your heart may struggle to keep up with the demands of daily life, leaving you feeling fatigued and less than vibrant.
Furthermore, as we age, our body makes less CoQ10. I would argue that most people over the age of 50 would benefit from at least 50 mg of CoQ10 with breakfast. If you are on a statin to reduce cholesterol, it is imperative to take CoQ10 because the liver pathway that makes cholesterol also makes CoQ10 – the body’s most important cardiovascular antioxidant. For those taking a statin, supplementing with CoQ10 has been clinically proven to reduce the symptoms of myopathy (muscle pain) and fatigue.
Food sources of CoQ10 include broccoli and fatty fish.
D-Ribose: A Special 5-Carbon Sugar
While most people have heard of magnesium and CoQ10, D-ribose may be the unsung hero of cellular energy production. This naturally occurring sugar molecule is required to synthesize ATP in the mitochondria. If you recall high school biology, the mitochondria are the energy “powerhouses” of the cell. The heart is especially rich in mitochondria due to its high level of activity. If the mitochondria aren’t working well, ATP production goes down, resulting in fatigue.
D-ribose is the energy-producing component of ATP. When your heart is working overtime, whether due to intense exercise or the rigors of everyday life, D-ribose replenishes depleted energy stores, ensuring the heart has enough energy to get you through another active day.
D-ribose is easy to take in powder form. Recommended daily doses range from 5-15 grams. Despite its sweet flavor, D-ribose will not raise blood sugar levels. It is commonly used to improve the energy levels of people suffering from coronary heart disease, chronic fatigue syndrome, fibromyalgia, and myocardial dysfunction.
In conclusion, when it comes to supporting cardiovascular health and improving energy levels, don't underestimate the power of magnesium, CoQ10, and D-ribose. Consult with your nutritionist to determine what dosages are appropriate for your individual health needs.
Disclaimer
The included information is not meant to, or should not be used to, replace or substitute medical treatment, recommendations, or the advice of your physician or health care provider. The information contained within is strictly for educational purposes and is based on evidence-based nutrition. If you believe you have a medical problem or condition, please contact your physician or healthcare provider.
About the author, Lisa Joe Finstrom: Lisa is a bilingual licensed nutritionist in Bethesda, Maryland who specializes in healthy aging — especially bone health as well as prediabetes and hypertension. You can find her offering wisdom at Village Green Apothecary.
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