Highest effect
Coenzyme Q-10
Other
Impact
Highest effect
Typical dose:100–300 mg / day
Coenzyme Q10 (CoQ10) is a critical component of the mitochondrial electron transport chain, which generates cellular energy (ATP). The heart has a very high concentration of mitochondria and is highly dependent on CoQ10. Supplementation supports cardiac energy, improves heart function, and can help offset CoQ10 depletion caused by statin medications.
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Fish Oil
Fatty Acid
Impact
Highest effect
Typical dose:1000–4000 mg / day
Rich in the Omega-3 fatty acids EPA and DHA, which are integral to cell membranes throughout the body. They have extensive clinical evidence for improving lipid profiles (especially triglycerides), reducing systemic inflammation, and supporting endothelial function, which is critical for blood vessel health.
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Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
Magnesium is a cofactor in hundreds of enzymatic reactions, including those vital for cardiovascular health. It helps maintain the electrical stability of heart cells, counteracts calcium to promote vasodilation (blood vessel relaxation), and improves insulin sensitivity, all of which contribute to a healthy cardiovascular system. Deficiency is common and linked to increased cardiovascular risk.
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Potassium
Mineral
Impact
Highest effect
Potassium's role in counteracting sodium and maintaining cellular electrical gradients is fundamental to cardiovascular health. Its direct and clinically proven impact on blood pressure and heart function justifies a top-tier, foundational priority, not a zero-level priority.
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Psyllium fiber
Botanical
Impact
Highest effect
Typical dose:5–15 g / day
Psyllium is a highly viscous soluble fiber that forms a gel in the intestines. This gel effectively traps bile acids, preventing their reabsorption and compelling the liver to draw cholesterol from the bloodstream to synthesize new bile acids. This direct mechanism is a powerful and well-established method for reducing LDL cholesterol levels, making it a foundational supplement for lipid management.
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Vitamin D
Vitamin
Impact
Highest effect
Widespread deficiency and strong links to hypertension, inflammation, and endothelial dysfunction make Vitamin D a critical, foundational supplement. Correcting deficiency is a primary step in cardiovascular risk reduction, meriting a top-tier priority.
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Vitamin K
Vitamin
Impact
Highest effect
Typical dose:90–200 mcg / day
While often known for blood clotting (Vitamin K1), the K2 form (specifically MK-7) is vital for cardiovascular health. It activates proteins that inhibit calcium deposition in arterial walls, a key factor in atherosclerosis and arterial stiffening. This helps maintain blood vessel elasticity and function.
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High effect
Astaxanthin
Other
Impact
High effect
Astaxanthin is a carotenoid with a unique molecular structure that allows it to span cell membranes, providing superior antioxidant protection. It has been shown in clinical studies to reduce oxidative stress, improve blood rheology (flow), and lower lipid peroxidation, making it a highly effective cardiovascular protector.
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Citrulline
Amino Acid
Impact
High effect
As the most bioavailable and effective oral supplement for increasing arginine levels and boosting nitric oxide, L-citrulline is a top-tier intervention for improving blood flow, endothelial function, and blood pressure. Its priority should be high.
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Flax
Botanical
Impact
High effect
Typical dose:7–21 grams / day
Flaxseed offers a multi-faceted approach to cardiovascular support. Its high content of alpha-linolenic acid (ALA) provides anti-inflammatory benefits. The soluble fiber aids in lowering LDL cholesterol, similar to psyllium. Additionally, its lignans are potent antioxidants that have been linked to improved vascular health and blood pressure regulation.
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Folate
Vitamin
Impact
High effect
Managing elevated homocysteine is a proven strategy for reducing a specific and significant cardiovascular risk. Folate's central role in this process, especially alongside B6 and B12, makes it a very effective and important supplement that should be prioritized.
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Hawthorn
Botanical
Impact
High effect
Typical dose:300–1000 mg / day
Hawthorn extract has a long history of use and is supported by modern clinical trials for its positive effects on heart function. Its active compounds, including flavonoids and procyanidins, enhance coronary artery blood flow, improve the strength of the heart's contractions, and provide antioxidant protection to cardiac tissue.
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L-Carnitine
Other
Impact
High effect
The heart derives most of its energy from burning fatty acids. L-Carnitine is the essential shuttle that transports these fatty acids across the mitochondrial membrane. Supplementation supports efficient energy production, which is critical for the function of the constantly working cardiac muscle.
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Lycopene
Botanical
Impact
High effect
Typical dose:5–30 mg / day
Lycopene concentrates in tissues like the adrenal glands, liver, and testes, but its primary cardiovascular benefit comes from its powerful antioxidant capacity. It effectively quenches free radicals, reduces the oxidation of LDL cholesterol (a key step in plaque formation), and has been shown in clinical studies to improve the flexibility and function of blood vessel linings, supporting healthy blood pressure.
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Niacin
Vitamin
Impact
High effect
Niacin is one of the most powerful supplements available for positively modulating the entire lipid panel, particularly for raising HDL. This strong clinical efficacy warrants a high priority, with the caveat that it should be used with awareness of the flushing side effect.
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Selenium
Mineral
Impact
High effect
Selenium is integral to glutathione peroxidase, one of the body's most important antioxidant enzymes. This enzyme neutralizes harmful free radicals, protecting the heart and blood vessels from oxidative stress. Selenium deficiency is linked to Keshan disease, a form of cardiomyopathy.
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Taurine
Amino Acid
Impact
High effect
Typical dose:500–3000 mg / day
Taurine is one of the most abundant amino acids in the heart. It plays a role in regulating calcium levels within heart cells, which is essential for proper contraction and rhythm. It also has antioxidant properties and supports the function of the endothelium, contributing to blood pressure regulation.
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Vitamin B12
Vitamin
Impact
High effect
Vitamin B12 is an indispensable cofactor, along with folate and B6, for the remethylation pathway that converts homocysteine to methionine. Deficiency can lead to elevated homocysteine, which damages endothelial cells and increases thrombotic risk. It is a necessary component of a homocysteine-lowering strategy.
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Vitamin B6
Vitamin
Impact
High effect
Vitamin B6 is a required cofactor for the enzyme cystathionine beta-synthase, which converts homocysteine into cystathionine in the transsulfuration pathway. This represents another essential route for clearing homocysteine from the blood, complementing the folate/B12 dependent pathway.
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Vitamin C
Vitamin
Impact
High effect
Vitamin C's functions in collagen synthesis for arterial wall integrity and in protecting the endothelium from oxidative stress are critical. It is a highly effective supportive nutrient for cardiovascular health and should be prioritized accordingly.
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Vitamin E
Vitamin
Impact
High effect
Vitamin E is a crucial antioxidant that integrates into cell membranes and lipoproteins, directly protecting them from lipid peroxidation. Preventing the oxidation of LDL cholesterol is a key step in halting the progression of atherosclerosis. It works synergistically with Vitamin C, which regenerates it.
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Situational effect
Carnosine
Other
Impact
Situational effect
Typical dose:500–1500 mg / day
Carnosine is a dipeptide with potent antioxidant and anti-glycation properties. It helps protect proteins and lipids in heart and blood vessel tissue from damage caused by advanced glycation end-products (AGEs), which contribute to arterial stiffening. Its role is supportive, particularly in contexts of metabolic stress.
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Curcumin
Botanical
Impact
Situational effect
Typical dose:500–1500 mg / day
Curcumin, the active component of turmeric, is a potent inhibitor of inflammatory pathways, such as NF-kappaB. Chronic inflammation is a key driver of cardiovascular disease. Curcumin helps protect the endothelium (the lining of blood vessels) and reduces oxidative damage. Standard curcumin has poor bioavailability; effectiveness is highly dependent on using an enhanced-absorption formula (e.g., with piperine or phytosomes).
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Green Tea
Botanical
Impact
Situational effect
Typical dose:400–800 mg / day
The catechins in green tea, especially epigallocatechin gallate (EGCG), have been shown to improve the flexibility of blood vessels and reduce oxidative stress. This supports healthy blood pressure and circulation. It also has mild benefits for lipid profiles, making it a good overall supportive supplement.
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Resveratrol
Botanical
Impact
Situational effect
Typical dose:150–500 mg / day
Resveratrol is a polyphenol that has been shown to activate SIRT1, a gene associated with longevity and metabolic health. It enhances nitric oxide production, which supports vasodilation, and its antioxidant properties help mitigate the oxidative stress that can damage blood vessel linings.
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Rutin
Botanical
Impact
Situational effect
Typical dose:250–1000 mg / day
Rutin helps maintain the structural integrity of small blood vessels (capillaries), reducing their fragility and permeability. This action supports healthy circulation and can be beneficial for conditions related to venous insufficiency. Its antioxidant properties also contribute to protecting the vascular system from oxidative stress.
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Theobromine
Other
Impact
Situational effect
Typical dose:250–1000 mg / day
Theobromine, a compound related to caffeine, acts as a vasodilator by relaxing the smooth muscles of blood vessels. This effect can lead to modest improvements in circulation and blood pressure. It offers supportive benefits, particularly as part of a broader cardiovascular health strategy.
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