- Many nutrients in supplement form can be bad for heart health.
- Supplements such as vitamin E, calcium, beta-carotene and licorice should be avoided.
- For better heart health, eat a healthy diet, manage stress and prioritize sleep.
Heart disease affects many Americans, so it makes sense that you may want to go the extra mile to protect your heart health. While supplements might seem like a simple way to boost your heart health, certain supplements can actually do more harm than good. In some cases, the nutrients themselves from dietary sources are great for health (like vitamin E), but the high doses found in supplements are no longer healthy; instead, they can become detrimental to your heart.
You should be extra careful about taking supplements without a health care professional’s guidance if you have a preexisting heart issue or are at high risk of developing cardiovascular disease. We spoke with nutrition experts about supplements that could be dangerous for heart health. Below, we share what they are and why they can be problematic.
1. Vitamin E
Vitamin E acts as an antioxidant, which is generally beneficial for heart health. However, the 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. “The recommendation against vitamin E supplementation stems from two trials that showed an increased risk of hemorrhagic stroke with doses of 111 and 200 IU per day,” says Violeta Morris, M.S., RDN. As a result, the U.S. Preventive Services Task Force, a panel of disease-prevention experts, recommends against using vitamin E to prevent cardiovascular disease.
Instead of taking a vitamin E supplement, focus on eating vitamin E–rich foods like vegetable oil, nuts, seeds and green veggies.
2. Calcium
“While calcium is important for bone health, taking calcium supplements may increase the risk of heart disease in healthy postmenopausal women,” says Morris. She cites a study that analyzed the results of 13 randomized controlled trials (the gold standard for research). The researchers found that calcium supplements increased the risk of cardiovascular disease by 15% in healthy postmenopausal women. Berger says, “Calcium may contribute to arterial calcification [hard calcium crystals building up on the artery walls], increasing the risk of heart disease.”
That’s not to say you should never take a calcium supplement. After all, calcium supplements can help prevent health issues like osteoporosis, especially if you struggle to consume enough calcium from dairy, dark leafy greens, fortified juices or nondairy milk. Just be sure to speak with your health care provider to determine the best choice for you.
3. Energy or Weight-Loss Supplements
“Many energy supplements or weight-loss supplements contain stimulants like caffeine or ephedra-like compounds,” says Berger. Some caffeine (say, from coffee or tea) is generally safe for heart health. In fact, some studies have found that drinking coffee and tea in moderation may help decrease your risk of heart-health issues. However, caffeine-containing supplements can have the opposite effect.
“These may result in strain on your cardio[vascular] system, raised blood pressure and heart rate and potentially increased heart disease risk,” says Berger.
4. Beta Carotene
Beta carotene is another antioxidant that’s worth incorporating into your diet. It’s found in yellow, orange or green leafy veggies as well as tomatoes. However, taking a beta carotene supplement can be problematic for heart health.
Remember the USPSTF recommendation we mentioned earlier? Well, that expert panel reviewed the scientific evidence and concluded that beta carotene can also be harmful to your heart health, especially for people who smoke. Studies show that taking a 20- or 30-milligram beta carotene supplement daily is linked with an increased risk of death from cardiovascular disease among people who smoke. “The potential harm from high-dose beta carotene supplementation may be due to interactions with other compounds in tobacco smoke,” explains Morris.
5. Licorice
Nope, we don’t mean licorice candy; we mean licorice supplements. Licorice root supplements are promoted for digestive health, menopause, cough and infections. Yet, there isn’t enough research to support any of these benefits. And when it comes to heart health, studies show that licorice root supplements may even be dangerous.
“Licorice supplements, or supplements containing licorice as a secondary ingredient, should be avoided for heart health since they contain glycyrrhizin, an enzyme that can cause the body to retain sodium and lead to high blood pressure,” says Michelle Routhenstein, M.S., RD, CDCES, CDN. This is especially dangerous if you already have high blood pressure.
6. Red Yeast Rice
“While many people look to the supplement market for a cholesterol-lowering option, red yeast rice should be avoided. The active ingredient in red yeast rice that helps to lower cholesterol is called monacolin K, which is associated with a high risk of muscle, kidney and liver damage,” says Routhenstein. It’s often marketed as a cholesterol-lowering supplement because monacolin K is structurally the same as a cholesterol-lowering drug called lovastatin.
Red yeast rice supplements are also dangerous because most manufacturers don’t disclose how much monacolin K is in the supplement. Some even illegally add the drug lovastatin.
How to Promote Heart Health Without Supplements
There are a few expert-approved ways to promote your heart health that don’t involve supplements. These include:
- Get moving: Physical activity strengthens your heart muscle and improves blood flow throughout your body. It can also help reduce your risk of heart attack, lower blood pressure and cholesterol, and reduce stress. So, whether you go for a walk, take a dance class or lift weights, try incorporating any physical activity you enjoy into your weekly routine.
- Manage stress: Stress may raise blood pressure and inflammation, so finding ways to manage stress is essential for heart health. This could include physical activity, socializing, getting adequate sleep, meditating or finding a fun hobby.
- Prioritize sleep: Inadequate sleep can increase your risk of high blood pressure, a risk factor for cardiovascular disease. It can also increase inflammation and stress and lead to poor dietary choices, which could worsen heart health. So, try establishing a relaxing sleep routine and prioritizing adequate sleep.
- Eat a heart-healthy diet: “Research consistently shows that a diet rich in fruits and vegetables is linked to a lower risk of chronic diseases like heart disease, cancer and diabetes,” says Morris. Besides fruits and veggies, it’s also beneficial to prioritize whole grains, lean proteins and nontropical vegetable oils.
Our Expert Take
When it comes to promoting heart health, certain supplements should be approached with caution. Specifically, dietitians recommend against taking vitamin E, calcium, energy or weight-loss supplements, beta carotene, licorice and red yeast rice. Even though some of these (calcium, vitamin E, beta carotene) are beneficial to include in your diet, the high doses you get from supplements could increase your risk of cardiovascular disease. Instead, focus on staying active, eating a heart-healthy diet, managing stress and getting enough sleep. If you’re considering adding a new supplement to your routine, speak with a health care provider for individualized advice first.
