Best Men’s Vitamins for Heart Health

For men, heart disease is the number one killer in the United States. Even with a family history of heart problems, you have power over your present and future cardiovascular health. Learning to adopt heart-healthy habits is a critical part of ensuring long-term cardiovascular health.

While we can't always control all our risk factors, we do have control over several. Changing what you eat, building daily habits, and adding supplements to your routine can help improve heart health.

First and foremost, it's essential to understand what contributes to men's heart problems and learn how to optimize cardiovascular well-being with men's vitamins, lifestyle strategies, and lab testing.

what contributes to heart problems in men?

Heart problems arise in men as they get older, yet many contributors can be traced back years or decades. Here are some contributors to consider:

Chronic stress – Mental and emotional stress contributes to heart issues because stress inhibits a healthy inflammatory response.^[1]

Poor diet – The standard American diet is high in processed food, refined carbohydrates, and processed oils, which has been linked to heart problems in both men and women.^[2]

Sedentary lifestyle – Lack of movement and exercise decreases cardiovascular fitness.

Excessive alcohol use or smoking – Poor habits can put unduly stress on organ systems.

Genetics – While we can't control our genetics, we can support healthy genetic expression by adopting healthful habits (called epigenetics).

Estrogen – Estrogen is protective for heart health—a woman's risk for heart problems increases in menopause, similar to a man's. While we typically think about estrogen’s relationship to women’s health, it also plays a role in men’s wellbeing. Pre-menopausal women have much higher estrogen levels than men, but this gap narrows as estrogen declines with menopause.

eight of the best supplements for men's heart health

Supplements are a tool to target the underlying factors affecting heart health. Working with your naturopathic doctor or integrative practitioner is key to understanding your individual risk factors. Your provider will be able to evaluate you in terms of the contributors discussed above, as well as:

• Blood pressure
• Waist-to-hip ratio or weight distribution
• Blood sugar control
• Lipid balance

This information will help you create a personalized diet, lifestyle, and supplement protocol specific to your needs. For example, if systolic blood pressure (top number) is elevated, this may suggest an acute stress response. Conversely, if diastolic blood pressure (bottom number) is high, this may mean a loss of elasticity in the blood vessels. An elevated waist-to-hip ratio suggests excess abdominal weight, which is predictive of future heart issues. Each case needs to be addressed differently with supplements.

Here are eight common supplements integrative doctors recommend for heart health:

1. CoQ10 – Coenzyme Q is a supplement that might be even more important for men. One study shows it promotes cardiac health in men over 50. ^[3] 
2. Omega-3s – Omega-3 fats help to regulate the body's inflammatory response and reduce triglycerides to support heart health.^[4]
3. Magnesium – Magnesium is an electrolyte mineral that relaxes blood vessels.
4. Berberine – Berberine is a plant extract that supports blood vessel function, healthy blood pressure, and blood sugar control. It also has antioxidant effects.
5. Resveratrol – Resveratrol, the protective compound in red wine, is well-known for its heart health benefits. A supplement allows for the benefits without the risks of alcohol.
6. L-carnitine – Carnitine transports fatty acids into the mitochondria of cells to convert to energy. It supports metabolic health and underlying heart health factors.^[5]
7. Chromium – Chromium is an essential mineral that helps support blood sugar balance.  
8. Glucosamine sulfate – Typically used to support joint health, glucosamine sulfate may also have heart benefits. ^[6]

Diet and Lifestyle considerations

Diet, exercise, and stress management are fundamental for men's cardiovascular health, and many of these factors are largely within our control. Small changes in daily habits often produce significant health results over time.

Eat a whole foods diet.

Reduce or eliminate processed food in favor of whole, unprocessed options, including:

• Fiber-rich vegetables, fruit, nuts, seeds, and beans
• Healthy fats from cold water fish, olive oil, and avocados
• High-quality protein from organic chicken, seafood, eggs, and beans
• Phytonutrients and antioxidants from colorful produce, herbs, and spices

Much of the dietary rhetoric around heart health continues to promote a low-cholesterol diet. However, updated information suggests that dietary cholesterol contributes very little to cholesterol levels in the blood and health risk. Even government nutrition regulations have removed the recommendation to limit dietary cholesterol.^[7]  

Increase exercise.

Transitioning from sedentary behaviors to more daily activity protects your heart and body. Start slow and work up to 30 minutes of moderate exercise five times per week. Moderate physical activity might include walking with friends, fitness classes, and yoga. Find something you enjoy, which makes it more likely that you'll stick with a consistent program.

Manage stress.

Managing modern life stressors isn't always easy. However, adopting tools today will provide lifelong support. Find ways to let go of the stress you can't control, such as setting limits around media consumption. In addition, relaxing your body and mind through meditation, breathing exercises, or journaling can help you manage stress.

related content: THE GUT-HEART CONNECTION: HOW THE GUT IMPACTS HEART HEALTH

Testing for Men’s Heart Health

Your naturopathic or integrative provider will help you obtain the necessary bloodwork to promote optimal heart health. Here are some pertinent labs to consider:

• CRP – C-reactive protein is an inflammatory marker linked to heart health  
• HbgA1C – Hemoglobin A1C measures a three-month blood sugar average
• Vitamin D – Vitamin D deficiency is common and easily corrected through supplementation

Aldosterone-to-renin ratio – Aldosterone and renin are critical hormones in blood pressure regulation via the kidneys. This test is less common, but new research highlights the connection between kidney and heart problems.^[8] 

Heart issues are a leading health concern for men as they age. The good news is that many factors contributing to heart problems are within your control. Through diet and lifestyle changes, along with personalized supplements, you can support heart health now and in the future.