Effects of CoQ10, Antioxidants, Vitamins and Minerals on Cholesterol
Learn about Coenzyme Q10 ( CoQ10 ), Vitamin C, Vitamin B6, Omega-3 and other basic nutrients
In the following paragraphs you will find brief descriptions of the most important antioxidants, minerals and nutrients believed to have an effect on the metabolic process of cholesterol. Following the descriptions, you will find a section titled Nutrients Summary with recommendations on this important and complex subject.
Coenzyme Q-10 (CoQ10) — A Very Important Antioxidant and Nutrient
CoQ10 is a vitamin-like naturally occurring compound normally present in every cell in the body. It has a molecular structure similar to that of vitamin K and could be considered a relative of vitamin E. It is usually ingested through foods (especially fish and meats) and produced by our bodies, although many people don’t make Coenzyme Q10 well due to the highly complicated biochemical process required for its production. If you are not familiar with the important benefits and side effects of Coenzyme Q-10 (CoQ10) it is recommended that you read more information on this very important antioxidant and nutrient.
Other Antioxidants and Nutrients
For many years strong scientific evidence has shown that a group of nutrients known as antioxidants can inhibit the formation of cholesterol plaque in coronary arteries by neutralizing free radicals (for an explanation, see the Basic Concepts section of this Web site). Since free radicals may also contribute to several types of cancer, as well as to other conditions such as cataracts, antioxidants are considered important nutrients for disease prevention.
Vitamin C—Laboratory tests show that vitamin C is one of the most effective antioxidants in blocking low-density lipoprotein (LDL) oxidation and therefore preventing artery plaque formation. Other tests reveal that a higher dietary intake of vitamin C is associated with higher levels of high-density lipoprotein (HDL), also known as good cholesterol. Furthermore, tests have revealed that heart attack victims and people with high blood pressure almost invariably have low blood serum levels of vitamin C. Good sources of vitamin C include broccoli, Brussels sprouts, tomatoes, green peppers, cantaloupe, papayas, strawberries, kiwi and oranges (including fresh orange juice). For more information on this particular subject we recommend to research information regarding double Noble prize recipient Professor Linus Pauling Ph D. who was considered the "father" of the Vitamin C.
Omega-3—Some studies have shown that the consumption of omega-3 oils, usually found in fish and seafood, lowers the liver’s production of triglyceride, reduces the risk of several cancers and reduces the risk of heart disease (specifically the recurrence of myocardial infarction). As a supplement, omega-3 oils are commonly found in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and they both should be taken especially by those people with high levels of triglyceride; the recommended daily dosages are 360 mg of EPA and 240 mg of DHA.
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Vitamin B6—If your regular diet is high in animal protein, especially red meat (beef), you should consider taking a multiple B vitamin tablet containing vitamin B6. Beef often contains a significant amount of methionine. Methionine is a precursor of homocysteine, which causes smooth muscle cells to multiply inside artery walls. Eventually, these surplus cells break away and become part of the debris that contributes to the formation of arterial plaque. All indications are that methionine can be metabolized and rendered harmless by a sufficiency of vitamin B6 in the diet. Also, it is important to note that scientific research has found that proper levels of homocysteine are associated with good heart health and that those levels can be maintained by consuming the recommended daily/dietary allowance (RDA) of vitamins B6, B12 and folic acid.
Vitamin E, the principal fat-soluble antioxidant, functions wherever fat is present in the body. According to the World Health Organization, a low blood level of vitamin E is the single most important risk factor in death from ischemic heart disease (oxygen starvation of the heart muscle due to artery blockage). Based on data from a study conducted in 16 European cities, low vitamin E levels were linked to blocked coronary arteries in 62 percent of deaths from ischemic heart disease. The study’s author cited a low level of vitamin E as a greater risk factor for heart disease than high cholesterol, smoking or high blood pressure. Additionally, vitamin E may reduce the tendency of platelets to coagulate and form blood clots, a major cause of heart attack and stroke.
People who have a diet high in refined and processed foods may have a deficiency of vitamin E. Some natural foods such as wheat germ, sweet potatoes and kale contain appreciable amounts of vitamin E, but the principal dietary sources are fatty foods like nuts, seeds and vegetable oils. For this reason, supplements may be the preferred source. Taking 200 international units (IU) per day may be sufficient; but many people, including some cholesterol researchers, take 400 IU daily. It usually takes several weeks of daily supplementation to raise the blood level of vitamin E to an effective level.
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Niacin (nicotinic acid or vitamin B3) is best known, among individual nutrients, for lowering cholesterol. Niacin has no effect in small doses. To be effective, the dosage must be 75 to 250 times the RDA. At these huge amounts, niacin becomes a drug and must be taken only under medical supervision. Niacin, when taken in large doses, increases HDL and therefore is sometimes prescribed for patients with low HDL. Niacin is also used in the treatment of hyperlipidemia because it reduces very-low-density lipoprotein (VLDL), a precursor of LDL, and therefore it moderately inhibits cholesterol synthesis in the liver. Although it is the least expensive cholesterol-lowering dietary supplement, niacin can be unpleasant to take and sometimes has undesirable side effects, including itching and flushing. For these reasons, adherence to long-term treatment is poor.
Psyllium has been known mainly as a laxative but also as a dietary fiber which is not absorbed by the small intestine. It has also been used as an ingredient in high-fiber breakfast cereals that claim to be effective in reduction of blood cholesterol levels.
Several studies have indicated that individuals who have been submitted to diets that include Psyllium as a dietary fiber show a reduction in blood cholesterol levels. Some of those studies on Psyllium have been reported in The American Journal of Clinical Nutrition and they conclude that Psyllium is an effective and well-tolerated part of a prudent diet for the treatment of mild to moderate hypercholesterolemia.
The USA is the largest importer of Psyllium raw material (husk). Over 60% of those raw material imports go to the pharmaceutical industry to be used in the manufacturing of common over-the-counter laxative products with many different brand names.
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Nutrition Summary
To promote healthy cholesterol levels, and in turn promote cardiovascular health, you should complement a healthy diet with the following antioxidants: foods containing vitamin A as beta-carotene, vitamin C, vitamin E and selenium. You should also consider taking the recommended daily/dietary allowance (RDA) of the following minerals: chromium, magnesium, calcium, copper and zinc. If you are not eating enough fish and seafood, you should also consider taking omega-3 oils as a dietary supplement.
Taking the RDA of basic nutrients is a necessary and important step that will help you promote cardiovascular health. Since our internal organs sometimes have problems absorbing one or more vitamins or minerals from the food we eat, you should consider asking a qualified health care provider to perform a total blood chemistry analysis. Take the results to a consultation with a licensed nutritionist, who will adapt the general suggestions outlined on this page to your particular needs.
Finally, it is not recommended to arbitrarily take multi-vitamin or multi-mineral dietary supplements since they might contain nutrient levels that might exceed the safe limits for your particular situation. It is always better to take the individual nutrients your body requires, and a licensed nutritionist can help you determine which nutrients are best for you.
Source: Some of the information presented on this page is based on information originally published in the book Natural Ways to Lower Your Cholesterol, by Norman D. Ford. The book summarizes scientific positions about the most important nutrients that promote healthy levels of cholesterol.
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