6 Supplements That Can Harm Your Heart, Say Dietitians

Heart disease remains a leading cause of death in the United States, prompting many to seek ways to bolster their cardiovascular health. While supplements are often marketed as a convenient path to wellness, certain vitamins and supplements can actually pose risks to the heart. It’s a common misconception that simply because a nutrient is beneficial in food form, a concentrated supplement will offer the same advantages – sometimes, high doses can be detrimental.

If you have a pre-existing heart condition or are at high risk for cardiovascular disease, exercising extra caution when considering supplements is crucial. Nutrition experts warn against several commonly used supplements that could be problematic for heart health.

Vitamin E

Vitamin E is an antioxidant, generally considered beneficial. However, high doses found in supplements can be harmful. “Vitamin E has a great many benefits. However, once thought to help heart health, research now shows that high doses may increase the risk of heart failure and hemorrhagic stroke,” says Bess Berger, RDN. Violeta Morris, M.S., RDN, explains that the recommendation against vitamin E supplementation stems from trials showing an increased risk of hemorrhagic stroke with doses of 111 and 200 IU per day. The U.S. Preventive Services Task Force recommends against using vitamin E to prevent cardiovascular disease.

Instead of relying on supplements, focus on obtaining vitamin E through food sources like vegetable oils, nuts, seeds, and green vegetables.

Calcium

While important for bone health, calcium supplements may increase the risk of heart disease, particularly in healthy postmenopausal women. A study analyzing 13 randomized controlled trials found that calcium supplements increased the risk of cardiovascular disease by 15% in this population. Morris notes that calcium may contribute to arterial calcification, increasing the risk of heart disease.

Calcium supplements can be helpful for preventing osteoporosis, especially if dietary intake is insufficient. However, it’s essential to discuss the best course of action with a healthcare provider.

Energy or Weight-Loss Supplements

Many energy and weight-loss supplements contain stimulants like caffeine or ephedra-like compounds. While moderate caffeine intake from sources like coffee or tea may offer some heart health benefits, supplements can be problematic. “These may result in strain on your cardiovascular system, raised blood pressure and heart rate and potentially increased heart disease risk,” says Berger.

Beta Carotene

Beta carotene, found in yellow, orange, and green leafy vegetables, is another antioxidant with potential benefits. However, beta carotene supplements can be harmful, particularly for smokers. Studies have linked daily supplements of 20- or 30-milligrams to an increased risk of death from cardiovascular disease among smokers. Morris explains that this potential harm may be due to interactions with compounds in tobacco smoke.

Licorice

Licorice root supplements, often promoted for digestive health and other ailments, lack sufficient research to support these claims and may even be dangerous for heart health. Michelle Routhenstein, M.S., RD, CDCES, CDN, explains that licorice supplements contain glycyrrhizin, an enzyme that can cause sodium retention and lead to high blood pressure. This is particularly concerning for individuals already managing hypertension.

Red Yeast Rice

Red yeast rice is often marketed as a cholesterol-lowering supplement due to its active ingredient, monacolin K, which is structurally similar to the drug lovastatin. However, Routhenstein cautions against its use, citing a high risk of muscle, kidney, and liver damage. A significant concern is that manufacturers often don’t disclose the amount of monacolin K in the supplement, and some illegally add lovastatin.

How to Promote Heart Health Without Supplements

You’ll see several expert-approved ways to promote heart health without relying on supplements:

• Get moving: Physical activity strengthens the heart muscle, improves blood flow, and reduces the risk of heart disease, high blood pressure, and stress.
• Manage stress: Stress can raise blood pressure and inflammation, so finding healthy ways to manage We see essential.
• Prioritize sleep: Inadequate sleep can increase the risk of high blood pressure and inflammation, and lead to poor dietary choices.
• Eat a heart-healthy diet: A diet rich in fruits, vegetables, whole grains, lean proteins, and nontropical vegetable oils is linked to a lower risk of heart disease.

When it comes to heart health, a holistic approach focusing on lifestyle factors is generally more effective and safer than relying on supplements. Specifically, dietitians recommend avoiding vitamin E, calcium, energy or weight-loss supplements, beta carotene, licorice, and red yeast rice. Even when nutrients are beneficial in food form, high doses from supplements can increase cardiovascular risk. Prioritize physical activity, stress management, adequate sleep, and a heart-healthy diet. If you’re considering adding a new supplement to your routine, consult with a healthcare provider for personalized advice.