Nutrients related to the heart muscle: an overview
The heart is a muscle that works continuously and relies on a regular supply of certain nutrients through the diet. Substances frequently discussed in this context include omega-3 fatty acids, taurine, coenzyme Q10, and magnesium.
Omega-3 fatty acids (DHA and EPA)
DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are polyunsaturated fatty acids belonging to the omega-3 group. The body can only produce them in very limited quantities, which is why they are sometimes classified as “conditionally essential” in nutrition science – meaning they should be regularly consumed through the diet. A third well-known omega-3 fatty acid is ALA (alpha-linolenic acid), which is mainly found in plant-based oils such as flaxseed or rapeseed oil. The body can only convert ALA into DHA and EPA to a limited extent.
DHA and EPA are naturally found in fatty seafood (such as salmon, mackerel, and herring) and in algae oil. Algae oil is the only plant-based source that provides DHA and EPA directly (not just as the precursor ALA), making it relevant for vegan diets. If you don't eat much fish, you can also get these fatty acids from supplements in capsule or liquid form. When it comes to capsule products, a distinction is often made between different processing stages (e.g., single, double, or triple distillation), which can affect the purity and concentration of DHA/EPA in the final product.
Krill oil is another natural source of DHA and EPA, and it differs chemically from traditional fish oil: the fatty acids are mainly present as phospholipids rather than triglycerides. Krill oil also contains choline (a phospholipid component) and astaxanthin, a natural red pigment from the carotenoid group that gives krill oil its distinctive colour.
Taurine
Taurine is a so-called semi-essential amino acid. Unlike traditional amino acids, it isn't incorporated into proteins but exists freely in the body, including in muscle, nerve, and retinal tissue. The body can partially synthesise taurine from the amino acids cysteine and methionine, but it also obtains taurine from food, particularly from animal sources like meat, fish, and seafood. Since plant-based foods contain very little taurine, taurine levels are generally lower in a purely plant-based diet. Taurine is available in its pure form as a powder or capsule, often without any additional additives, as it is a single, highly water-soluble substance.
Coenzyme Q10
Coenzyme Q10 is a vitamin-like substance produced naturally by the body (also known as ubiquinone). It is found in almost all of the body's cells, where it plays a role in the energy metabolism of the mitochondria – the 'powerhouses of the cell'. It can also be obtained from food, such as meat, fish, and nuts, but the amounts found in food are comparatively low. Coenzyme Q10 exists in two chemical states: the oxidised form (ubiquinone) and the reduced form (ubiquinol), with both forms capable of converting to one another within the body. As we age, the body's natural production of coenzyme Q10 tends to decline, a topic discussed in nutritional science. Both forms are available as dietary supplements in varying dosages (e.g., 50 mg or 100 mg per capsule), and some have different levels of bioavailability depending on the manufacturing process.
Magnesium
Magnesium is a mineral that acts as a cofactor in several hundred enzymatic reactions in the body, including muscle and nerve function, energy metabolism, and cell division. Magnesium is found in whole grains, nuts, pulses, and green leafy vegetables – the latter because magnesium is a key component of the chlorophyll molecule. As a dietary supplement, magnesium is available in various chemical compounds that can differ in their solubility and tolerability, among other things – for example, magnesium citrate, oxide, or bisglycinate. It comes in both capsule and powder form, with the powder often available as a drinkable solution with electrolyte properties.
Quick overview: Nutrients and their natural sources
Nutrient | Natural food sources | Available dosage form |
|---|---|---|
DHA/EPA (Omega-3) | Oily sea fish, algae oil | Capsules, oil |
Taurine | Meat, fish | Capsules, powder |
Coenzyme Q10 / Ubiquinol | Meat, fish, nuts | Capsules |
Magnesium | Whole grains, nuts, pulses, leafy vegetables | Capsules, powder |
Frequently Asked Questions About Heart Supplements
Both are omega-3 fatty acids with a similar chemical structure, and they are often found together in fish oil or algae oil. They differ in the number of carbon atoms and double bonds.
Taurine was first isolated from ox bile (hence the name, derived from “taurus”). It is found naturally, primarily in animal-based foods, while vegan taurine is now produced synthetically.
Ubiquinol is the reduced, active form of coenzyme Q10. The body converts both forms into each other; the form taken depends on the specific preparation.
Capsules, powders, and in some cases liquid oils are common. The choice usually depends on personal preference when it comes to how you take them.
Yes. A balanced diet that includes fish, whole grains, nuts, and pulses provides these nutrients naturally. Dietary supplements can serve as an additional source, especially if your diet is unbalanced.