- Experts warn that some supplements, including vitamin E, may harm heart health.
- Calcium, beta-carotene, and licorice supplements could raise cardiovascular disease risks.
- Red yeast rice and weight loss supplements may cause heart damage, experts say.
Heart disease remains a leading health concern, prompting many individuals to seek ways to protect their cardiovascular health. While supplements may seem like a convenient solution, some can do more harm than good. In certain cases, the nutrients themselves are beneficial, but the high doses found in supplements pose risks.
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EKO HOT BLOG reports that for those with preexisting heart conditions or a high risk of cardiovascular disease, consulting a healthcare professional before taking supplements is crucial. Experts have identified six supplements that may be harmful to heart health:
1. Vitamin E
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EKO HOT BLOG reports that although vitamin E is an antioxidant linked to numerous health benefits, excessive intake from supplements can be dangerous.
“Vitamin E was once believed to support heart health, but research now suggests high doses may increase the risk of heart failure and hemorrhagic stroke,” says Bess Berger, RDN. Studies have shown that doses of 111 to 200 IU per day can raise the risk of stroke, leading the U.S. Preventive Services Task Force (USPSTF) to advise against its use for cardiovascular prevention.
Instead, experts recommend getting vitamin E naturally from sources like vegetable oils, nuts, seeds, and leafy greens.
2. Calcium
Calcium is essential for bone health, but excessive supplementation may increase heart disease risk, especially in postmenopausal women.
A 2021 study in Nutrients analyzed 13 randomized controlled trials and found that calcium supplements increased cardiovascular disease risk by 15% in healthy postmenopausal women. “Calcium can contribute to arterial calcification, which may raise the risk of heart disease,” explains Berger.
Calcium-rich foods like dairy products, dark leafy greens, and fortified non-dairy milk provide safer alternatives. However, those with dietary deficiencies should consult a healthcare provider before using supplements.
3. Energy and Weight Loss Supplements
Many energy and weight loss supplements contain stimulants such as caffeine or ephedra-like compounds, which can negatively impact heart health.
“While moderate caffeine consumption from coffee or tea may offer heart benefits, caffeine-containing supplements can have the opposite effect,” says Berger. These products can raise blood pressure, increase heart rate, and elevate heart disease risk.
4. Beta-Carotene
Beta-carotene, an antioxidant found in colorful fruits and vegetables, is beneficial when consumed through food but may be harmful in supplement form.
The USPSTF warns against beta-carotene supplementation, particularly for smokers. Studies have shown that taking 20 to 30 mg per day is linked to a higher risk of cardiovascular-related death in smokers. “The harmful effects may stem from interactions with compounds in tobacco smoke,” explains Violeta Morris, M.S., RDN.
5. Licorice Supplements
Licorice root supplements are often marketed for digestive issues, menopause, and respiratory health, but they pose potential cardiovascular risks.
“Licorice contains glycyrrhizin, which can cause sodium retention and lead to high blood pressure,” warns Michelle Routhenstein, M.S., RD. This can be especially dangerous for those already managing hypertension.
6. Red Yeast Rice
Red yeast rice is often promoted as a natural cholesterol-lowering supplement, but experts warn against its use due to safety concerns.
“The active compound, monacolin K, is structurally identical to lovastatin, a prescription cholesterol-lowering drug,” says Routhenstein. “It carries a high risk of muscle, kidney, and liver damage.” Additionally, some manufacturers do not disclose the monacolin K content or illegally add lovastatin to their products.
Safer Ways to Support Heart Health
Rather than relying on supplements, experts recommend lifestyle changes to improve heart health:
- Stay active: Regular physical activity strengthens the heart, lowers blood pressure, and reduces the risk of cardiovascular issues.
- Manage stress: Chronic stress can elevate blood pressure and inflammation. Techniques like exercise, meditation, and social engagement can help.
- Prioritize sleep: Poor sleep is linked to high blood pressure and increased inflammation, both of which impact heart health.
- Follow a heart-healthy diet: A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats supports cardiovascular wellness.
Before taking any supplement for heart health, consult a healthcare professional to ensure safety and effectiveness.
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