This episode of “Ask NP Deidre” offer a comprehensive deep dive into the most popular supplements for vascular and cardiovascular health! NP Deidre Arms with Aspire Wellness Integrative Health in Ohio is my go-to expert for cutting through the noise about supplements - especially important when Facebook and Amazon are constantly bombarding us with ads for “artery-cleaning” products.
When I asked our social network for questions about cardiovascular supplements, we received an overwhelming 17 questions! I’d like to share the highlights of our discussion, which covers everything from omega-3s to plant sterols, and even addresses that burning question: “Is there one supplement that covers everything? (Thanks to the Global PAD Association’s PAD Warrior Task Force Chair Douglas!)”
Deidre’s Top Cardiovascular Supplements
I started by asking Deidre a personal question - as someone who has experienced heart disease and was once on the verge of a heart attack, what is her number one non-negotiable supplement?
Without hesitation, she answered: Omega-3s. Her second choice? Turmeric. Both work primarily by reducing inflammation, which is crucial for cardiovascular health.
Omega-3s vs. Plant Sterols: What’s the Difference?
One viewer asked about the difference between omega-3s, plant sterols, and krill oil. Deidre explained that while they’re often lumped together in discussions about heart health, they work quite differently:
Omega-3s (EPA & DHA): Studies show EPA formulations can reduce major cardiovascular events by 25%. They work primarily by reducing inflammation, improving endothelial function, and lowering triglycerides. Prescription Vascepa (EPA-only) is considered superior.
Plant Sterols: These help lower LDL cholesterol by blocking absorption. There aren’t as many studies on plant sterols, but they can be effective for people with cholesterol reabsorption issues.
This discussion reminded me of my dad’s experience with heart disease. When he was diagnosed, doctors immediately wanted to put him on a statin. However, through advanced testing with Boston Heart Diagnostics, we discovered he didn’t have a liver overproduction problem but a cholesterol reabsorption issue.
The dietician explained it bluntly: “Captain Bill, you are not pooping enough!” When HDLs bring LDLs to be excreted, his body wasn’t completing the process. The recommendation? Plant sterols to help facilitate better cholesterol excretion. For women, she recommended 1-2 bowel movements daily, and for men, 2-3 daily (more for those with higher cholesterol).
Six years later, my dad has never been on a statin, and his particle numbers are better than mine! It’s a testament to finding the right approach for your specific situation.
Best Supplements for Leg Circulation
For those struggling with leg circulation, Deidre recommended:
Omega-3s: Helps with endothelial function
Citrus Flavonoids (like Diosmin): Helps with chronic venous insufficiency, leg heaviness, swelling, and cramping
L-Arginine: A precursor to nitric oxide that enhances vasodilation (opening up blood vessels)
Addressing Neuropathy and Leg Cramps
For peripheral artery disease symptoms like neuropathy and leg cramps:
Magnesium Glycinate: Excellent for cramping (not magnesium oxide, which is poorly absorbed)
Magnesium Threonate: Crosses the blood-brain barrier effectively
B Vitamins: Especially methylated forms like prescription Metanex, which has been studied for neuropathy pain
CoQ10: Essential If You’re On Statins
When asked about CoQ10, Deidre confirmed it benefits heart health by:
Improving mitochondrial energy production
Reducing oxidative stress
Slightly lowering blood pressure
Most importantly, if you’re taking a statin medication, you’re depleting your body’s CoQ10, which can contribute to muscle pain as a side effect. Adding CoQ10 supplementation is especially important in this case.
Vitamin E and Magnesium: Helpful or Harmful?
On vitamin E, Deidre noted there’s mixed evidence. High doses haven’t been shown to improve insulin sensitivity or glucose metabolism and could potentially increase risk of hemorrhagic stroke. However, in lower doses under medical supervision, it can be beneficial. The annatto form of vitamin E has also shown promise in some cancer studies.
For magnesium, the answer is more straightforward - it acts as a natural calcium channel blocker, helps relax blood vessels, supports heart rhythm, and reduces leg cramps. The glycinate form is particularly recommended for blood pressure management, with dosage ranging from 200-1200mg depending on what you’re treating.
Prescription vs. OTC Niacin
Deidre explained that prescription niacin is controlled-release and regulated for potency, while over-the-counter versions can have variable quality and higher risk of flushing or liver toxicity if extended-release. Though niacin can raise HDL and lower triglycerides, it’s no longer considered first-line therapy due to limited added benefits over statins.
Supplement Cautions with Blood Thinners
We received several questions about supplement interactions with medications. Deidre emphasized that if you’re on blood thinners like warfarin, aspirin, Plavix, Eliquis, or Xarelto, you should avoid or be closely monitored when taking:
Garlic supplements (high doses)
Vitamin E (high doses)
Ginkgo biloba
High-dose fish oil
Turmeric
Ginger
This doesn’t mean you can’t enjoy these as foods - eating garlic in normal amounts in your Italian dishes is typically fine. But the concentrated supplement forms require medical supervision.
The Truth About “Artery Cleaning” Products
One of my favorite questions (which I get asked at least once or twice daily) was about “artery cleaning” products. Deidre confirmed what I suspected - it’s mostly marketing hype. There are no studies showing any supplement literally cleans arteries like a statin or lifestyle changes might.
However, some supplements can help manage cholesterol in ways similar to statins:
Berberine: Can lower LDL and triglycerides, comparable to statins in some studies
Red Yeast Rice: Similar to lovastatin
Plant Sterols: Help reduce LDL cholesterol
Psyllium: Provides fiber that helps reduce cholesterol
Other Notable Supplements
Beetroot/Beetroot Powder: Improves circulation and overall cardiovascular health
Vitamin D: Low levels linked to high blood pressure and arterial stiffness; aim for blood levels between 40-60, with most people needing 1,000-4,000 IUs daily
MitoQ: A mitochondrial antioxidant showing promise for improving vascular function in older adults
Varicose Veins and Venous Health
When asked about supplements for varicose veins, Deidre noted there’s limited evidence. While diosmin and hesperidin may help support venous circulation, she emphasized the importance of seeing a comprehensive vein specialist rather than just seeking cosmetic treatments.
I shared that varicose veins often indicate underlying issues, like May-Thurner syndrome (compression of veins by arteries). If you have significant swelling (especially in the left leg) along with varicose veins, it’s crucial to see a vascular specialist who can perform proper testing, including venous ultrasounds or venograms with intravascular ultrasound (IVUS) when necessary.
Practical Supplement Questions
Some of the most helpful insights came from audience questions about practical issues:
How do you know if supplements are working?
Look at lab results (CRP, cholesterol levels)
Track symptom improvements (walking further, less pain)
Use a medical symptom questionnaire before and after
How do you determine the right dosage?
For magnesium: 200-1200mg is the sweet spot, depending on what you’re treating
For omega-3s: Therapeutic doses often require 4 grams daily, not just one pill
Many supplements don’t work because people don’t take therapeutic doses
Who is the right healthcare provider to consult?
Whoever prescribes your medications is a good starting point
Not all providers are knowledgeable about supplements
You may need to find someone specialized in integrative or functional medicine
Is there one supplement that covers everything?
Unfortunately, no. As Deidre explained, when dealing with cardiovascular health, different supplements work in different ways. While you can find anti-inflammatory combinations that include turmeric, ginger, and fish oil from quality providers like Designs for Health, there’s no single supplement that addresses all aspects of heart health.
Where to Start
For those feeling overwhelmed by the number of potential supplements (I personally take 13 daily!), Deidre recommends:
Start with just 2-3 of the most impactful supplements for your specific condition
Focus on lifestyle changes alongside supplementation
Consider liquid or powder forms to reduce pill burden
Work with a knowledgeable provider to create a personalized plan
Get In Touch
What I appreciate most about my conversations with Deidre is her balanced approach. She acknowledges the value of supplements while emphasizing that they work best as part of a comprehensive health strategy that includes proper diet, exercise (especially walking for those with PAD), and appropriate medical care.
If you’d like to learn more about Nurse Practitioner Deidre Arms and her approach to integrative cardiovascular health, visit her website at AspireWIH.com, where she’ll be posting her recommended supplement brands.
And remember, before starting any supplement regimen, consult with your healthcare provider to ensure it’s appropriate for your specific health needs and won’t interact with any medications you’re taking. Do not act on any information provided in this series without EXPLICT consent from your healthcare team.
What cardiovascular supplements have worked for you? Share your experiences in the comments below!
Don’t forget to subscribe to our YouTube channels at youtube.com/@NPDeidre and youtube.com/@TheWayToMyHeart to catch all our future episodes, including our upcoming women’s health special and how to prevent nutrient deficiencies during hot summer months!
If you have questions about Peripheral Artery Disease, poor circulation in your legs, and/or experience leg cramps, leg pain, or neuropathy, call the Global PAD Association’s Leg Saver Hotline at 1-833-PAD-LEGS or go to PADhelp.org.
Share this post