A supplemental program: early protection against heart disease is just a pill away

Vegetarian Times, Feb, 2002

As any nutritionist will tell you, the ideal way to meet all your body's nutritional needs is through a healthy, carefully balanced diet of whole foods. But in the real world, few of us eat this way. Worse, even those paragons of nutrition may not get enough of the specific nutrients needed to protect against heart disease. According to cardiologist Stephen T. Sinatra, M.D., author of Heart Sense for Women (LifeLine Press, 2000), supplementing your diet with certain vitamins, minerals and antioxidants can bridge the gap.

This can be particularly important for full- and even part-time vegetarians, because some of these heart-smart nutrients--such as Coenzyme [Q.sub.10] (Co[Q.sub.10]), the amino acid L-carnitine and alpha lipoic acid--are found in high levels only in animal products. Furthermore, knowing about heart-healthy supplements is absolutely vital for those at an increased risk of heart disease. This includes the usual group of those who: smoke; are significantly overweight; have diabetes, high blood pressure, unhealthy cholesterol counts or high levels of homocysteine--an amino acid that has become the latest trouble sign--or those who have a family history of heart problems.

People who aren't at extra risk for heart disease can help stay that way by taking the following supplements daily, says Sinatra. For maximum absorption, it's best to divide the doses into three, and take one third with each meal. If you fall into a high-risk group, consult with a cardiologist--you may need to increase these levels and also take other steps.

THE ABCs OF HEART HEALTH

Alpha lipoic acid (ALA)              50 to 100 milligrams (mg.)
Calcium                              1,000 mg. (1,500 after menopause)
Co[Q.Sub.10]                         60 to 90 mg.
Folic acid                           800 micrograms (mcg.)
L-carnitine                          250 to 500 mg.
Lutein                               3 to 6 mg.
Magnesium                            400 mg.
N-acetylcysteine (NAC)               100 mg.
Niacin                               20 mg.
Oligomeric proanthocyanidins         30 to 60 mg.
  (primarily sold under the brand
  name Pycnogenol)
Riboflavin                           10 mg.
Thiamin                              10 mg.
Vitamin [B.sub.6]                    10 mg.
Vitamin [B.sub.12]                   100 mcg.
Vitamin C                            600 mg.
Vitamin E                            200 to 400 international units
                                       (IU)