The Top 10 Supplements for Heart Health

There is strong evidence that Magnesium improves blood pressure. Grade A, according to Examine.com. Magnesium as a supplement is a mineral derived from mineral / chelated, commonly taken as capsule or powder. Studies typically use 200–400mg.

Magnesium is an essential mineral involved in over 300 processes in the body, including the regulation of nerve function, muscle relaxation, and the production of hormones involved in sleep. Glycinate is a form of magnesium bound to the amino acid glycine, which improves absorption and is gentler on the digestive system than other forms such as magnesium oxide. It is available as a capsule or powder and is typically taken in the evening.

There is strong evidence that Berberine improves total cholesterol. Grade A, according to Examine.com. Berberine as a supplement is a alkaloid derived from plant root / bark, commonly taken as capsule. Studies typically use 500–1500mg.

Berberine is a compound extracted from several plants, including barberry and goldenseal, and has a long history of use in traditional Chinese and Ayurvedic medicine. It is known to improve blood sugar regulation and insulin sensitivity, with effects comparable to some pharmaceutical treatments for type 2 diabetes. It can also support cholesterol levels and has a positive effect on gut health. It is available as a capsule and is typically taken with meals to reduce digestive discomfort.

There is strong evidence that Astaxanthin improves high-density lipoprotein (hdl). Grade A, according to Examine.com. Astaxanthin as a supplement is a carotenoid derived from marine algae (haematococcus pluvialis), commonly taken as softgel capsule. Studies typically use 4–12mg.

Astaxanthin is a carotenoid pigment that gives salmon, shrimp, and flamingos their pink colour. It is one of the most potent antioxidants found in nature and is known to protect cells from oxidative damage. It can support skin health by reducing the effects of UV exposure, and it may improve endurance and reduce muscle soreness after exercise. It is also used to support eye health and cardiovascular function. It is available as a softgel capsule and is fat-soluble, so it is best taken with a meal.

There is strong evidence that Niacin (Vitamin B3) improves triglycerides. Grade A, according to Examine.com. Niacin (Vitamin B3) as a supplement is a synthetically produced vitamin, commonly taken as tablet or capsule. Studies typically use 14–500mg.

Niacin is a B vitamin involved in energy production and the regulation of several metabolic processes. It can support healthy cholesterol levels and has been studied for its effects on cortisol and stress. It is available as a tablet or capsule; a flush-free form is available for those sensitive to the warming skin sensation it can cause.

There is strong evidence that Citrulline improves blood pressure. Grade A, according to Examine.com. Citrulline as a supplement is a amino acid derived from naturally occurring (also synthesised), commonly taken as powder or capsule. Studies typically use 3–8g.

Citrulline is an amino acid that the body converts into arginine, which in turn helps to produce nitric oxide — a compound that relaxes and widens blood vessels. It is known to improve blood flow during exercise, increase endurance, and reduce muscle fatigue. It can also help to reduce muscle soreness after training. It is found in watermelon and is widely available as a powder or capsule. It is most commonly used as L-citrulline or citrulline malate, with the malate form often preferred for training performance.

There is strong evidence that Fish Oil improves triglycerides. Grade A, according to Examine.com. Fish Oil as a supplement is a fatty acid derived from marine (fish), commonly taken as soft gel capsule. Studies typically use 1–3g EPA+DHA.

Fish oil is a source of omega-3 fatty acids, primarily EPA and DHA, which are found in oily fish such as salmon, mackerel, and sardines. It is known to support heart health and reduce triglyceride levels in the blood. It can also support mood, reduce symptoms of depression, and help with joint stiffness. It is available as soft gel capsules or liquid, and higher-EPA formulations are generally more relevant for mood and inflammation.

There is strong evidence that Spirulina improves triglycerides. Grade A, according to Examine.com. Spirulina as a supplement is a algae derived from freshwater algae, commonly taken as powder or tablet. Studies typically use 1–8g.

Spirulina is a blue-green algae that has been used as a food source for centuries. It is one of the most nutrient-dense foods available, providing protein, B vitamins, iron, and a range of antioxidants. It is known to support immune function and can help to reduce inflammation and oxidative stress. It may also have a modest positive effect on cholesterol levels and blood pressure. It is available as a powder or tablet and has a strong flavour that is often masked by mixing it into smoothies.

There is strong evidence that Garlic improves low-density lipoprotein (ldl). Grade A, according to Examine.com. Garlic as a supplement is a herb derived from plant bulb, commonly taken as capsule or tablet. Studies typically use 600–1200mg (aged garlic extract).

Garlic is a bulb vegetable with a long history of use in both cooking and traditional medicine. It is known to support cardiovascular health by reducing blood pressure and LDL cholesterol levels. It can also support immune function and may help to reduce the frequency of colds. The active compound, allicin, is released when garlic is crushed or chopped. Supplements are available as capsules or tablets, often in aged or odourless forms that are easier to take daily.

There is strong evidence that Chia seeds improves blood pressure. Grade A, according to Examine.com. Chia seeds as a supplement is a whole food / seed derived from salvia hispanica plant, commonly taken as whole seeds or powder. Studies typically use 15–25g.

Chia seeds come from a plant native to Central America and were a staple food of the Aztec and Maya civilisations. They are exceptionally rich in omega-3 fatty acids, fibre, and several minerals including calcium and magnesium. They are known to support digestive health, help regulate blood sugar after meals, and contribute to a sense of fullness. They are typically eaten rather than taken as a capsule — mixed into water, yogurt, or smoothies.

There is strong evidence that Phytosterols improves low-density lipoprotein (ldl). Grade A, according to Examine.com. Phytosterols as a supplement is a plant compound derived from plant-derived, commonly taken as capsule or fortified food. Studies typically use 1.5–3g.

Phytosterols are naturally occurring compounds found in plant foods such as nuts, seeds, and vegetable oils. They are structurally similar to cholesterol and are known to reduce LDL cholesterol levels by blocking its absorption in the gut. They are one of the most well-supported dietary supplements for cholesterol management. They are available as capsules and are also added to certain fortified foods such as spreads and yoghurts.