Heart disease is the leading cause of death. A cardiologist takes 3 supplements to lower his risk.
Dr. Dmitry Yaranov, the director of the advanced heart failure program at Baptist Memorial Hospital in Memphis, told Business Insider that being a cardiologist makes him extra aware of cardiovascular disease, the leading cause of death in the US.
"I'm always very conscious about my diet," Yaranov said, and that includes supplements to support his heart health. At the same time, he said the list of supplements he takes is "not long," as he tries to focus on supplements that have more research behind them.
Supplements "support a healthy lifestyle, but they don't replace a healthy lifestyle," Yaranov said, emphasizing the importance of practicing heart-healthy habits like regular exercise and a balanced diet. "I think that a lot of times, my patients forget about that."
Omega-3 reduces the risk of blood clots
Of all the supplements he takes, Yaranov said that omega-3 has the most research backing its heart health benefits.
Found in foods like salmon, anchovies, soybeans, and walnuts, omega-3 helps support healthy blood cells, reducing the risk of blood clots. It also helps to lower triglyceride levels, a type of fat that can cause plaque buildup in the arteries and eventually lead to a stroke, heart attack, or heart disease.
"I know that for sure, I'm not getting enough fresh, fatty fish in my diet," Yaranov said, which is why he's been taking omega-3 supplements for years.
Magnesium glycinate improves sleep
Magnesium supports heart, bone, brain, and muscle health, controlling processes like blood pressure. It can naturally be found in foods like spinach and black beans, but up to 15% of Americans are magnesium-deficient.
Yaranov emphasized that he checks his magnesium levels every six months to a year through bloodwork, since "certain levels of magnesium are dangerous for the heart." Taking too much magnesium can lead to irregular heart rhythms and even cardiac arrest. He said cardiologists recommend keeping magnesium near 2.0-2.2 mg/dL, especially in patients with heart disease.
Getting his bloodwork done also helped him find the right type of magnesium for his body. Yaranov takes magnesium glycinate, which promotes better sleep than other forms of magnesium due to the presence of glycine, an amino acid with calming qualities. Prior to taking it, he tried magnesium oxide, citrate, and salts, but they either didn't improve his levels or upset his stomach.
That "eventually will feed into cardiovascular health," as poor sleep negatively impacts the heart, he said. He also works out five days a week and sweats a lot, which can deplete the body's magnesium levels.
Vitamin D may prevent heart disease
Vitamin D is associated with a lower risk of heart attack in adults over 60. While more research is needed on the exact benefits vitamin D has on the heart, many researchers and clinicians believe there's no harm in supplementing with vitamin D, especially when it has other proven perks like helping the body absorb calcium and boosting the immune system. (While it's technically possible to overdose on vitamin D, it usually happens when people take more than their recommended value of vitamin D supplements.)
Vitamin D can be found through sun exposure and foods like fatty fish and milk. Yaranov said he spends "a long time indoors," which can contribute to vitamin D deficiency. When he learned his levels were low, he added vitamin D to his list of daily supplements.
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