Danielle Belardo has been working on heart health for decades.
She regularly takes three supplements: folic acid, vitamin B12 and vitamin D.
She recommends speaking to your doctor before taking any new supplements.
Danielle Belardo has dedicated her career to studying the heart and helping her patients and the general public live healthier lives. The Los Angeles-based cardiologist treats patients and also moderates a podcastin which she debunks wellness trends and educates the public about how to reduce the risk of cardiovascular disease.
One question she gets asked frequently, Belardo said, is about nutritional supplements. People want to know whether they should take supplements, and if so, what type. Belardo says most supplements aren’t necessary—unless you’re deficient. But there are some that may be helpful depending on specific circumstances, such as location and personal diet.
Here are the three that Belardo himself takes every day:
Folic acid
Folic acid is the synthetic form of folate or vitamin B9. It is recommended for all women of childbearing age, Belardo said. Belardo, 30, takes a multivitamin with folic acid every day.
The US-American ones Centers for Disease Control and Prevention recommend that women consume 400 micrograms of folic acid daily. Although most people enough folic acid about their diet to recordthe CDC recommends that anyone who might become pregnant take folic acid because about half of pregnancies in the U.S. are unplanned and folic acid can prevent serious birth defects.
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Vitamin B12
Belardo is a vegan, a diet considered healthy for the heart. For many vegans, it can be difficult to get vitamin B12 because it occurs naturally in foods such as meat, dairy, eggs and fish, but not in plants.
Nevertheless, the intake of vitamin B12 is necessary because it is essential for the formation of red blood cells and DNA. Vegans and vegetarians are at increased risk of one Vitamin B12 deficiencywhich can cause symptoms such as tingling in the hands and feet and severe fatigue.
Although vegans and vegetarians can consume B12 through fortified foods such as milk and cereal, ensuring the small but necessary daily dose of 2.4 micrograms “Very planning-intensive,” says Belardo. Therefore, she recommends that anyone who follows an exclusively plant-based diet, whether vegan or vegetarian, take a B12 supplement to be on the safe side.
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Vitamin D
Like biohacker Bryan Johnson and immunologist Anthony Fauci, Belardo also takes a vitamin D supplement. Vitamin D helps with calcium absorption and can also prevent muscle cramps, reduce inflammation and improve immune function.
As with vitamin B12, it can be difficult for vegans to get vitamin D through their diet alone, says Belardo, “since it is found in significant amounts, especially in animal products.”
The environment and genetic predisposition can also increase the risk of vitamin D deficiency, says Belardo. “Vitamin D depends on where you live, how much sunlight you get, various genetic factors and also how much vitamin D-fortified foods you eat.”
Although sun exposure can increase vitamin D levels, Belardo points out that the American Academy of Dermatology recommends against sun exposure because it can increase the risk of skin cancer. “I take a vitamin D supplement because I want to avoid sunburns at all costs,” says Belardo.
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Before taking supplements, Belardo says it’s important to speak with a doctor to determine the correct dosage and frequency of supplement use for individual health needs. Because doctors only recommend dietary supplements if there is a special need. And if you have a deficiency, Belardo says, “that’s an issue that needs to be investigated.”
Read the original article in English here.