An average heart beats around 100,000 times a day – without pause, without conscious control, without a holiday. To keep working reliably for decades, this muscle needs a constant supply of very specific nutrients: electrolytes for its electrical rhythm, fatty acids for its cell membranes, coenzymes for energy production. Here's an overview of what the heart genuinely needs at the cellular level – and what research has already been able to show.
Hawthorn and olive leaf: Europe's traditional herbal knowledge for the heart
Hawthorn (Crataegus) is one of the longest-used plants in European herbal tradition for the cardiovascular system. A Cochrane review (meta-analysis of randomised controlled trials) evaluated 14 placebo-controlled studies in people with chronic heart failure: as an adjunct to standard therapy, hawthorn extract noticeably improved physical exercise capacity – participants could exercise for longer and with less breathlessness than on placebo. Research into hawthorn continues, including its long-term effects across different stages of heart failure.
Olive leaf brings Mediterranean tradition into the picture: its polyphenols, most notably oleuropein, have been studied in several randomised controlled crossover trials. In one trial involving people with mildly elevated blood pressure, an oleuropein-rich olive leaf extract lowered 24-hour systolic blood pressure by around 3.3 mmHg compared with the control period – an effect in the same range typically seen with targeted lifestyle changes. Anyone already taking blood-pressure medication or heart medications such as digoxin is well advised to have a quick chat with their doctor or pharmacist about adding plant-based preparations.
Omega-3 fatty acids: the effect on blood lipids and heart rate
EPA and DHA, the two marine omega-3 fatty acids, are among the most extensively studied nutrients in cardiology. A 2024 systematic review with meta-analysis of ten randomised controlled trials in people with coronary heart disease found that omega-3 supplementation (1–4 g EPA+DHA daily) lowered triglycerides by an average of 17.5 mg/dl and LDL cholesterol by 9.4 mg/dl compared with placebo. A further meta-analysis of 51 randomised controlled trials with around 3,000 participants also found a slight but consistent reduction in resting heart rate of about 2.2 beats per minute – an effect attributable mainly to DHA.
The body cannot produce sufficient EPA and DHA on its own – they come from oily fish or vegan algae oil. Anyone on blood-thinning medication is best off having a quick word with their doctor before taking higher-dose omega-3.
Magnesium: the mineral behind every heartbeat
Every heartbeat is an electrically triggered muscle contraction – and magnesium is directly involved in this process at the cellular level, among other things by regulating calcium influx into the muscle cell. A large dose-response meta-analysis of 40 prospective cohort studies with over a million participants found that each additional 100 mg of daily magnesium intake was associated with a 22 percent lower risk of heart failure and a 7 percent lower risk of stroke over the observation period.
Magnesium is found mainly in whole grains, legumes, nuts and leafy green vegetables – a varied diet usually covers the need well. Anyone with severely impaired kidney function is well advised to have a quick chat with their doctor before adding extra magnesium.
Potassium: the counterbalance to sodium in blood pressure regulation
Potassium and sodium act as opposing forces in the body: while sodium binds water and tends to raise blood pressure, potassium works in the opposite direction. A meta-analysis of 22 randomised controlled trials and 11 cohort studies with more than 128,000 participants in total found that higher potassium intake lowered systolic blood pressure by an average of 3.5 mmHg and diastolic blood pressure by 2.0 mmHg, with the greatest benefit seen in people who already had elevated blood pressure.
Potassium is abundant in bananas, potatoes, legumes, dried fruit and green vegetables – an ordinary diet covers the need with ease. With impaired kidney function or certain blood-pressure medications, a quick chat with a doctor before taking targeted potassium supplements is worthwhile.
Coenzyme Q10: the cellular energy building block that declines with age
Coenzyme Q10 is a central component of the mitochondrial respiratory chain and thus directly involved in the production of ATP – the cell's energy currency. The heart muscle is among the tissues with the highest energy demand in the body and correspondingly high Q10 content, which measurably declines with age.
In the Q-SYMBIO trial (randomised controlled trial, 420 participants with diagnosed heart failure), taking 300 mg of coenzyme Q10 daily for two years, in addition to standard therapy, reduced the risk of major cardiovascular events by roughly half compared with placebo – one of the clearest results ever shown for a micronutrient in a large cardiology trial. Anyone on blood thinners is best off adding Q10 in consultation with their doctor.
Vitamin B1 (thiamine): the overlooked micronutrient in the heart's energy balance
Thiamine is a cofactor for several enzymes in energy metabolism – and is therefore also relevant to the heart muscle's energy supply. The connection is well documented historically: as early as the 19th century, it was recognised that severe thiamine deficiency leads to so-called beriberi heart disease, in which the heart works with an increased output to compensate for abnormally low vascular resistance. This insight remains relevant today: people with heart failure on long-term loop diuretic therapy have an increased thiamine requirement, because these medications increase excretion via the kidneys.
Whole grains, legumes and pork reliably provide thiamine for everyday needs. Anyone on long-term diuretics can have their vitamin B1 status checked by a doctor when convenient.
| Nutrient / Plant | Role in the cardiovascular system | Natural sources |
|---|---|---|
| Omega-3 (EPA/DHA) | Blood lipids, heart rate | Oily fish, algae oil |
| Magnesium | Muscle contraction, electrolyte balance | Whole grains, legumes, nuts, leafy greens |
| Potassium | Blood pressure regulation | Bananas, potatoes, legumes, dried fruit |
| Hawthorn | Traditional herbal medicine, exercise capacity | Leaf and flower extract |
| Olive leaf | Blood pressure | Olive leaf extract |
| Coenzyme Q10 | Cellular energy production | Fatty fish, organ meats, nuts |
| Vitamin B1 (thiamine) | Heart muscle energy metabolism | Whole grains, legumes, pork |
Some of these nutrients in the Natura Nova product line
Herz essentia combines hawthorn, olive leaf, lemon balm, rosemary, lavender and yarrow (500 mg plant complex per capsule) with thiamine. Thiamine contributes to normal energy-yielding metabolism, to normal function of the nervous system and to normal heart function.
Omega-3 Algae Oil Forte provides 500 mg DHA and 250 mg EPA per daily dose from vegan algae oil. EPA and DHA contribute to normal heart function.
Multi Magnesium 7 provides 251 mg magnesium from seven compounds per daily dose. Magnesium contributes to normal muscle function, to electrolyte balance and to normal energy-yielding metabolism.
Coenzyme Q10 Plus provides 240 mg of fermentation-derived coenzyme Q10 per daily dose, supplemented with vitamin C, Cordyceps sinensis and black pepper.
Conclusion: well-researched building blocks for a strong heart
Whether it's omega-3 fatty acids for blood lipids and heart rate, magnesium and potassium for blood pressure and electrolyte balance, coenzyme Q10 for cellular energy, or the traditional herbal knowledge behind hawthorn and olive leaf: there's a whole range of well-studied nutrients and plants with a long research history behind them when it comes to the heart. The simplest way to cover them all remains a varied diet with oily fish or algae oil, whole grains, legumes, nuts and plenty of vegetables.
This article is for general information about heart-related nutrient intake and does not replace medical advice, diagnosis or treatment. If you have health concerns, please consult a doctor or pharmacist.
Sources
- Guo R, Pittler MH, Ernst E. Hawthorn extract for treating chronic heart failure. Cochrane Database Syst Rev. 2008. PMID 18254076. pubmed.ncbi.nlm.nih.gov/18254076
- Lockyer S et al. Impact of phenolic-rich olive leaf extract on blood pressure, plasma lipids and inflammatory markers. Eur J Nutr. 2017. DOI 10.1007/s00394-016-1188-y. ncbi.nlm.nih.gov/pmc/articles/PMC5486627
- Effect of omega-3 supplementation vs. placebo on blood lipid levels in patients with ischemic heart disease: systematic review and meta-analysis. 2024. PMID 42115081. pubmed.ncbi.nlm.nih.gov/42115081
- Hidayat K et al. Effect of omega-3 long-chain polyunsaturated fatty acid supplementation on heart rate: a meta-analysis of randomized controlled trials. Eur J Clin Nutr. 2018. PMID 29284786. pubmed.ncbi.nlm.nih.gov/29284786
- Fang X et al. Dietary magnesium intake and the risk of cardiovascular disease, type 2 diabetes and all-cause mortality: a dose-response meta-analysis. BMC Med. 2016. DOI 10.1186/s12916-016-0742-z. ncbi.nlm.nih.gov/pmc/articles/PMC5143460
- Aburto NJ et al. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses. BMJ. 2013. PMID 23558164. pubmed.ncbi.nlm.nih.gov/23558164
- Mortensen SA et al. The effect of coenzyme Q10 on morbidity and mortality in chronic heart failure: results from Q-SYMBIO. JACC Heart Fail. 2014. PMID 25282031. pubmed.ncbi.nlm.nih.gov/25282031
- DiNicolantonio JJ et al. Thiamine supplementation for the treatment of heart failure: a review of the literature. Congest Heart Fail. 2013. PMID 23910704. pubmed.ncbi.nlm.nih.gov/23910704
