From the Guidelines
To protect the endothelium, the most effective supplements are omega-3 fatty acids, Coenzyme Q10, and L-arginine, which work by reducing oxidative stress, improving nitric oxide production, and enhancing blood flow. These supplements have been shown to improve endothelial function and reduce inflammation, which is crucial for maintaining cardiovascular health.
- Omega-3 fatty acids (1-3g daily from fish oil or algae sources) reduce inflammation and improve endothelial function, as demonstrated by a study published in Circulation 1.
- Coenzyme Q10 (100-200mg daily) acts as an antioxidant that protects endothelial cells from oxidative damage, with a dose-response meta-analysis showing its beneficial effects on blood pressure 1.
- L-arginine (2-3g daily) provides the substrate for nitric oxide production, which helps blood vessels dilate properly, as shown in a study published in Circulation 1. Other supplements such as vitamin D, resveratrol, vitamin C, and vitamin E may also have beneficial effects on endothelial health, but the evidence is not as strong as for omega-3 fatty acids, Coenzyme Q10, and L-arginine. For optimal endothelial protection, these supplements should complement a heart-healthy diet rich in fruits, vegetables, whole grains, and regular physical activity. Key mechanisms by which these supplements exert their effects include reducing oxidative stress, decreasing inflammation, improving nitric oxide production, and enhancing blood flow, all of which are critical for maintaining endothelial function and overall cardiovascular health.
From the Research
Supplements that Protect Endothelium
- Omega-3 polyunsaturated fatty acids (n-3 PUFAs) have been shown to improve endothelial function in humans at risk for atherosclerosis 2
- n-3 PUFAs, including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA), can prevent atherosclerotic morbidity and improve endothelial dysfunction 2, 3
- EPA+DHA supplementation consistently improves endothelial dysfunction, while ALA-enriched diets appear promising, but require further study 2
- Other supplements that may promote endothelial and vascular health include:
- Polyphenol-rich food and food-derived products, such as grape-derived products, black and red berries, green and black teas, and cocoa 4
- Antioxidant vitamins, such as vitamins E and C, folic acid, and L-arginine 5
- Omega-3 fatty acids, which have been shown to decrease endothelial activation and improve endothelium-dependent vasodilation 5, 3
Mechanisms of Action
- n-3 PUFAs may improve endothelial function by reducing inflammation and oxidative stress, and increasing the production of nitric oxide and endothelium-dependent hyperpolarization 2, 4
- Polyphenol-rich food and food-derived products may trigger activating pathways in endothelial cells, promoting the formation of nitric oxide and endothelium-dependent hyperpolarization 4
- Antioxidant vitamins and other supplements may improve endothelial function by reducing oxidative stress and improving endothelium-dependent vasodilation 5