**Heart disease is the #1 killer, but most "heart health" supplements are marketing.** A few have genuine evidence from cardiology research. Omega-3s at prescription doses reduce cardiovascular events by 25%. Here's what's actually worth taking.
Strong Evidence
The REDUCE-IT trial showed high-dose EPA (4g Vascepa) reduced cardiovascular events by 25% in high-risk patients. Omega-3s lower triglycerides by 15-30%, reduce inflammation, and may stabilize arterial plaques.
CoQ10 is essential for cellular energy production in the heart. The Q-SYMBIO trial showed it reduced major cardiac events by 43% in heart failure patients. Statins deplete CoQ10, making supplementation particularly important.
Magnesium regulates heart rhythm and blood pressure. A meta-analysis found it reduces blood pressure by 2-3 mmHg systolic. Deficiency is linked to arrhythmias, hypertension, and increased cardiac risk.
Moderate Evidence
K2 directs calcium to bones instead of arteries. The Rotterdam Study found those with highest K2 intake had 52% lower arterial calcification. Works best with D3.
Aged garlic extract (Kyolic) has shown modest blood pressure reduction (5-8 mmHg) in meta-analyses. Less effective than medication but may help alongside lifestyle changes.
Cardio Support Stack
Evidence-based heart support for those with risk factors.
| Ingredient | Dose | When |
|---|---|---|
| Omega-3 (High EPA) | 2-4g | With meals |
| CoQ10 (Ubiquinol) | 100-200mg | With fat-containing meal |
| Magnesium Glycinate | 300-400mg | Evening |
| Vitamin K2 (MK-7) | 100mcg | With D3 |
Beyond Supplements
- •Diet (Mediterranean) trumps any supplement for heart health
- •Exercise is more powerful than pills. 150 min/week minimum.
- •Sleep apnea is a major cardiac risk factor. Get tested if you snore.
- •Manage stress. Chronic stress directly damages blood vessels.
Note: Heart disease is serious. Supplements don't replace medication or lifestyle changes. Work with a cardiologist for personalized recommendations.