Heart Health Warning: 6 supplements experts say to avoid
Vitamins, minerals and other supplements are essential for good health. However, some of them might be damaging your heart.
In the U.S., heart disease is one of the most prevalent health issues. Hence, the importance of taking care of this organ. Supplements, for example, might seem as a good choice to keep a healthy heart. Nonetheless, some of them carry the risk of being harmful in the long run. Nutrients such as vitamin E are great for your overall health, but a high dosage can be detrimental to your heart.
In this sense, it is highly advised to consult with a health care professional before taking any supplements. Especially for those who have preexisting heart issues or are at risk of developing cardiovascular disease. Nutrition experts and dietitians argue that some micronutrients have the potential to damage the heart.
Which supplements can damage heart health?
Many supplements that are traditionally thought of as healthy or beneficial can lead to potential issues regarding cardiovascular health.
Vitamin E:
Vitamin E is an antioxidant beneficial for the heart. However, supplements tend to have high doses that can be very harmful. It is advised to opt for natural sources of vitamin E. Some foods rich in this micronutrient are vegetable oil, nuts, seeds and green veggies. The U.S. Preventive Services Task Force, a panel of disease-prevention experts, recommends against using vitamin E supplements to avoid the risk of cardiovascular disease.
Calcium:
A 2021 study in Nutrients 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. The results of the study do not suggest that we should never take a calcium supplement again. What it does emphasize is that we must talk to a health care professional before choosing an option that is suitable for our individual needs. Calcium is important in the prevention of diseases like osteoporosis, and many people are deficient in this micronutrient. Some calcium-rich foods are dairy, dark leafy greens and fortified vegetarian foods.
Energy or Weight-Loss Supplements:
“Many energy supplements or weight-loss supplements contain stimulants like caffeine or ephedra-like compounds,” says Berger. Caffeine is neutral when it comes to heart health. Some studies, for example, found that moderate consumption of coffee and tea might help lower the risk of heart-related issues. But caffeine-containing supplements can also have the opposite effect.
Beta-carotene:
Beta-carotene is yet another supplement that offers many benefits. Foods such as leafy greens, yellow or orange vegetables are rich in this antioxidant. But similar to vitamin E, high doses in supplements are the culprit for cardiovascular health. The USPSTF reviewed scientific evidence that shows beta-carotene can be harmful for the heart, especially in smoker individuals. Studies proved that taking a 20- or 30-milligram beta-carotene supplement every day is directly linked with greater risk of death from cardiovascular disease among regular smokers.
Licorice:
Licorice root supplements are good for menopause, cough, digestive health, and infections. However, further research is needed to support these benefits. Regarding heart health, studies found that licorice root supplements might be detrimental. Licorice supplements generally contain glycyrrhizin, an enzyme that can cause the body to retain sodium and lead to high blood pressure. People who already suffer from high blood pressure must avoid these supplements.
Red yeast rice:
Monacolin K is the active ingredient in red yeast rice that helps lower cholesterol, but this is also associated with an elevated risk of muscle, kidney and liver damage. This supplement is dangerous due to the lack of disclosure about the amount of Monacolin K in the supplement. Others even illegally add the drug Lovastatin.
How to boost heart health without supplements?
Some tips to improve cardiovascular health include:
- Physical activity: Exercise strengthen your heart muscle, which improves blood flow. It can also decrease the risk of heart attack, lower blood pressure and cholesterol, and reduce stress.
- Manage stress: Stress may raise blood pressure and inflammation, so finding ways to manage stress is essential for heart health. This could include socializing, meditating or focusing on new hobbies.
- Prioritize sleep: Poor sleep or lack of it can contribute to high blood pressure, a risk factor for cardiovascular disease. It also provokes inflammation in the body.
- Improve diet: A diet that offers a variety of fruits and vegetables is linked to a lower risk of chronic diseases, including heart disease. Besides fruits and veggies, the consumption of whole grains, lean proteins and nontropical vegetable oils are good for the heart.