Heart disease is a significant health issue for many Americans, making it crucial to take proactive steps to safeguard your cardiovascular health. While dietary supplements might appear to be an easy solution for enhancing heart health, it’s important to recognize that certain supplements can be counterproductive or even harmful. For example, some nutrients like vitamin E are beneficial in moderation but can pose risks when taken in excessive amounts. 

If you have an existing heart condition or are at heightened risk for cardiovascular issues, it’s vital to approach supplements with caution and consult a healthcare professional before starting any regimen. We consulted nutrition specialists to identify supplements that may pose threats to heart health. Below are key supplements to avoid and the reasons for their potential risks.

1. Vitamin E

Vitamin E is recognized for its antioxidant properties, generally promoting heart wellness. However, high levels found in supplements can be harmful.

Bess Berger, RDN, a registered dietitian nutritionist in New Jersey, explains, “Vitamin E offers numerous benefits, but research has revealed that high dosages may increase the risk of heart failure and hemorrhagic strokes.” Violeta Morris, M.S., RDN from Columbus, Ohio, notes that the U.S. Preventive Services Task Force (USPSTF) advises against vitamin E supplementation due to findings linking doses over 100 IU/day to heightened stroke risks. 

Rather than relying on supplements, consider consuming foods abundant in vitamin E such as nuts, seeds, vegetable oils, and green leafy vegetables.

2. Calcium

Calcium is essential for maintaining bone strength, yet taking calcium supplements may elevate the risk of heart disease, particularly in healthy postmenopausal women, according to Morris. A 2021 study published in Nutrients indicated a 15% increase in cardiovascular disease risk among postmenopausal women using calcium supplements. Additionally, Berger adds that excessive calcium may lead to arterial calcification, posing further risks. 

It’s important to note that calcium supplements can be beneficial, especially for those unable to meet their calcium needs through food such as dairy or fortified alternatives. Consulting with your healthcare provider can help determine whether supplementation is necessary for you.

3. Energy or Weight Loss Supplements

Many energy and weight loss supplements contain stimulants like caffeine or compounds similar to ephedra. While moderate caffeine from coffee or tea is generally safe and may even lower heart disease risk, caffeine in supplement form can have adverse effects. 

Berger warns that such supplements may exert stress on the cardiovascular system, resulting in increased heart rate and blood pressure while potentially raising heart disease risk.

4. Beta-Carotene

Beta-carotene is a beneficial antioxidant that can be easily incorporated through a diet rich in brightly colored fruits and vegetables. However, high-dose beta-carotene supplements can compromise cardiovascular health.

The USPSTF has reported that supplementation with beta-carotene, especially among smokers, can significantly raise the risk of mortality from cardiovascular diseases. Morris explains that interactions with tobacco smoke compounds may contribute to this heightened risk.

5. Licorice

Licorice root supplements are often marketed for various health benefits, but evidence supporting these claims is limited. More concerning is the effect of licorice on heart health. Studies suggest that licorice supplements can raise blood pressure due to glycyrrhizin, a compound that encourages sodium retention. Michelle Routhenstein, M.S., RD, emphasizes that these supplements should be avoided, particularly for individuals with hypertension.

6. Red Yeast Rice

Many turn to red yeast rice for its cholesterol-lowering properties, but caution is advised. The active ingredient, monacolin K, is associated with significant risks, including muscle and organ damage. Manufacturers often do not disclose the levels of monacolin K in their products, and some might illegally add the cholesterol-lowering drug lovastatin.

How to Support Heart Health Without Supplements

Enhancing your heart health can be achieved through several expert-recommended lifestyle changes that do not require supplements:

• Stay Active: Engaging in regular physical activity strengthens your heart, promotes better blood circulation, and reduces the risk of heart attacks and high blood pressure. Choose enjoyable activities, whether walking, dancing, or weightlifting.
• Manage Stress: Chronic stress can elevate blood pressure and inflammation, making stress management vital for cardiovascular health. Explore physical activities, social interactions, quality sleep, meditation, or hobbies that you enjoy.
• Prioritize Quality Sleep: Insufficient sleep can contribute to high blood pressure and inflammatory responses that threaten heart health. Establishing a relaxing bedtime routine can help enhance sleep quality.
• Adopt a Heart-Healthy Diet: Research shows that consuming a diet rich in fruits and vegetables lowers the risk of chronic diseases such as heart disease. Focus on whole grains, lean protein sources, and healthy fats from non-tropical oils.

The Bottom Line

When considering supplements for heart health, exercise caution. Dietitians advise against the intake of vitamin E, calcium, energy supplements, beta-carotene, licorice, and red yeast rice due to potential risks. While these nutrients can be beneficial in a whole-foods diet, excessive amounts from supplements may lead to an increased risk of cardiovascular problems. Instead, prioritize a balanced diet, regular exercise, stress management, and adequate sleep. Always consult with a healthcare provider before introducing new supplements into your routine for personalized guidance.