Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT
Key Points
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A variety of nutrients in supplement form can adversely affect heart health.
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Supplements like vitamin E, calcium, beta-carotene, and licorice should be avoided.
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For improved heart health, focus on a balanced diet, stress management, and quality sleep.
With heart disease impacting a significant portion of the American population, it’s understandable to want to take steps to protect your heart health. While supplements may initially seem like an easy solution, certain supplements can be more harmful than beneficial. Although some dietary nutrients, like vitamin E, offer health benefits, the high doses present in supplements may pose risks to heart health.
If you have an existing heart condition or are at increased risk for cardiovascular issues, it’s crucial to approach supplements with caution. Nutrition experts have identified several supplements that may be detrimental to heart health. Here we outline those supplements and the reasons for their potential dangers.
1. Vitamin E
Vitamin E is well-regarded for its antioxidant properties, generally seen as favorable for heart health. However, the high levels found in supplements can be harmful.
“Vitamin E does offer many advantages. Yet, research indicates that elevated doses can raise the risk of heart failure and hemorrhagic stroke,” states Bess Berger, RDN. “The recommendations against vitamin E supplementation come from trials showing a heightened risk of hemorrhagic stroke with daily doses of 111 and 200 IU,” adds Violeta Morris, M.S., RDN. Consequently, the U.S. Preventive Services Task Force advises against using vitamin E for the prevention of cardiovascular issues.
Rather than relying on vitamin E supplements, aim to consume foods rich in this nutrient, such as vegetable oil, nuts, seeds, and leafy greens.
2. Calcium
“Calcium is vital for bone health, but using calcium supplements may escalate the risk of heart disease in otherwise healthy postmenopausal women,” explains Morris. She points to research compiling data from 13 randomized controlled trials indicating a 15% increased risk for cardiovascular disease associated with calcium supplements in this demographic. Berger adds, “Calcium could contribute to arterial calcification, which increases heart disease risk.”
However, it’s not to say that calcium supplements have no value. They can be beneficial in preventing conditions like osteoporosis, particularly if dietary sources from dairy, dark leafy greens, or fortified non-dairy milk are insufficient. It’s advised to consult with a healthcare professional to assess the most appropriate choice for your needs.
3. Energy or Weight-Loss Supplements
“Many energy and weight-loss supplements include stimulants such as caffeine or ephedra-like compounds,” warns Berger. Moderate caffeine intake from coffee or tea is generally considered safe for heart health, with studies suggesting that these beverages may even reduce certain heart health risks. Nevertheless, supplements featuring caffeine can have the opposite effect.
“These can place stress on your cardiovascular system, resulting in increased heart rate and blood pressure, raising the likelihood of heart disease,” notes Berger.
4. Beta Carotene
Beta carotene, another noteworthy antioxidant, is found in vibrant vegetables such as carrots, sweet potatoes, and green leafy varieties. Yet, supplementation with beta carotene can pose risks to heart health.
Recall the USPSTF’s earlier recommendation? That expert team determined that beta carotene could be detrimental to heart health, especially for smokers. Studies link the daily intake of 20 to 30 milligrams of beta carotene supplements with elevated mortality from cardiovascular disease in smokers. “The increased harm may result from interactions with compounds in tobacco smoke,” explains Morris.
5. Licorice
We’re not discussing licorice candy here, but rather licorice root supplements that are often marketed for digestive issues, menopause, coughs, and infections. Unfortunately, there’s little research to substantiate these claims. Concerned about heart health, studies indicate that licorice root supplements could be harmful.
“Such supplements, or those containing licorice as an ingredient, should be avoided for heart health since they contain glycyrrhizin, an enzyme that prompts sodium retention and can lead to high blood pressure,” warns Michelle Routhenstein, M.S., RD, CDCES, CDN. This is particularly concerning for individuals with high blood pressure.
6. Red Yeast Rice
“While individuals often seek cholesterol-lowering options in the supplement market, red yeast rice should be avoided. Its active component, monacolin K, poses a significant risk of muscle, kidney, and liver damage,” asserts Routhenstein. This supplement is frequently marketed for cholesterol reduction, as monacolin K is chemically similar to the cholesterol-lowering drug lovastatin.
Additionally, red yeast rice is concerning due to the lack of regulation; many manufacturers do not disclose monacolin K levels, and some even illegitimately include lovastatin.
How to Promote Heart Health Without Supplements
Experts recommend several effective strategies to enhance heart health without resorting to supplements. These include:
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Manage stress: Stress can increase both blood pressure and inflammation. Finding ways to manage stress is essential for heart health. Activities like physical exercise, socializing, ensuring enough sleep, meditating, or pursuing enjoyable hobbies can be beneficial.
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Prioritize sleep: Poor sleep quality can elevate your risk for high blood pressure, a major contributor to cardiovascular diseases. It may also increase inflammation and stress and lead to unhealthy food choices, negatively impacting heart health. Thus, establishing a relaxing sleep routine and ensuring adequate rest is paramount.
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Eat a heart-healthy diet: “Research consistently shows that consuming a diet rich in fruits and vegetables correlates with a lower risk of chronic diseases, including heart disease, cancer, and diabetes,” says Morris. In addition to fruits and vegetables, emphasizing whole grains, lean proteins, and non-tropical vegetable oils is beneficial for heart health.
Our Expert Take
When it comes to supporting heart health, caution is warranted concerning certain supplements. Dietitians advise against the use of vitamin E, calcium, energy or weight-loss supplements, beta-carotene, licorice, and red yeast rice. Although some of these (like calcium, vitamin E, and beta-carotene) can be beneficial, their concentrated forms in supplements may heighten the risk of cardiovascular diseases. Instead, prioritize staying active, enjoying a heart-healthy diet, managing stress, and ensuring sufficient sleep. Always consult with a healthcare provider before adding any new supplements to your regimen for personalized advice.
For more information, read the original article on EatingWell.
