Health and Me

Ishita Roy

You Should Not Be Taking These Supplements If You Care About Your Heart Health, Explains Expert

As per the data by the <strong>Centers for Disease Control and Prevention (CDC)</strong>, someone in the US has a heart attack every 40 seconds. Every year, about 805,000 people in the US have a heart attack. In fact, <span>heart disease</span> is the leading cause of death for men, women, and people of most racial and ethnic groups. The data also notes that one person dies in every 34 seconds from cardiovascular disease. 

Heart disease continues to top the list of health concerns across the world, and it has quietly become a daily conversation in homes too. From people in their 30s worrying about cholesterol to older adults counting steps on a smartwatch, protecting the heart has turned into a lifestyle goal. In that rush, <span>supplements</span> often feel like a shortcut. A capsule promises convenience, and convenience sounds like prevention.

But <span>nutrition</span> experts tell<em> Eating Well </em>the story is not that simple. Some supplements that look heart friendly on labels may actually increase risk when taken in high doses or without supervision. In many cases, the same nutrient from food helps the body, but the concentrated version inside a pill behaves very differently.

Below are the supplements experts say you should rethink if <span>heart health</span> is your priority. Isabel Vasquez, RD, LDN, and a registered dietitian writes for <em>Eating Well</em>, the six supplements one should avoid for better heart health. 

<h2>Vitamin E: Helpful In Food, Risky In Pills</h2>

Vitamin E has long been associated with protection because it acts as an antioxidant. It supports cells and helps fight oxidative stress. Naturally, it became popular as a heart supplement.

However, experts warn that dosage changes everything.

According to nutrition professionals speaking to Eating Well, research now suggests high dose vitamin E supplements may increase the risk of heart failure and hemorrhagic stroke. Clinical trials also linked daily doses around 111 to 200 IU to greater stroke risk. Because of this evidence, disease prevention authorities advise against using vitamin E supplements to prevent cardiovascular disease.

The safer option is simple. Eat it instead of swallowing it. Nuts, seeds, vegetable oils and green vegetables provide vitamin E in balanced amounts the body can manage.

<h2>Calcium: Good For Bones, Complicated For Arteries</h2>

Calcium is almost always marketed for stronger bones, especially for women after menopause. But its relationship with the heart is more complicated.

Experts told Eating Well that large studies of randomized trials found calcium supplements increased cardiovascular disease risk by about 15 percent in healthy postmenopausal women. One possible reason is arterial calcification, where calcium deposits harden blood vessels over time.

This does not mean calcium supplements are always wrong. They may still be useful when dietary intake is insufficient or osteoporosis risk is high. The key message from experts is guidance matters. A doctor should determine whether you need it and how much.

Food sources like dairy, fortified plant milks and leafy greens remain the preferred option for routine intake.

<h2>Beware Of Energy And Weight Loss Supplements</h2>

Many people take energy boosters for workouts or weight loss powders for quick results. The problem lies in the stimulants hiding inside them.

Experts explain to Eating Well that many such products contain high caffeine concentrations or compounds similar to ephedra. Unlike coffee or tea, which come with other beneficial plant compounds and moderate dosing, supplements deliver concentrated stimulation.

This can strain the cardiovascular system, raise blood pressure, increase heart rate and potentially elevate long term heart disease risk.

In simple terms, your heart treats these powders less like a beverage and more like a stress test.

<h2>Beta Carotene Is Not For Smokers</h2>

Beta carotene is another antioxidant that works beautifully in food. Carrots, spinach and tomatoes provide it naturally along with fiber and other protective nutrients.

But supplement form changes the equation, particularly for smokers.

Evidence reviewed by prevention experts shows daily doses around 20 to 30 milligrams were associated with higher cardiovascular death risk in smokers. Researchers believe interactions with compounds in tobacco smoke may trigger harmful effects.

Again, the message repeats itself. Eat colorful vegetables, skip the capsule unless prescribed.

<h2>Licorice Root May Have Hidden BP Danger</h2>

Licorice supplements are often marketed for digestion, menopause relief and immunity. Yet the evidence supporting these benefits remains weak.

Experts told Eating Well the real concern is glycyrrhizin, a compound in licorice that causes the body to retain sodium. This can raise blood pressure significantly and increase cardiovascular strain, especially in people already dealing with hypertension.

Even products where licorice appears as a secondary ingredient can cause issues when taken regularly.

<h2>Red Yeast Rice Could Have Drug Like Risks</h2>

Red yeast rice is frequently advertised as a natural cholesterol solution. Its active compound, monacolin K, works similarly to the cholesterol lowering drug lovastatin.

That similarity is exactly why experts urge caution.

According to nutrition professionals interviewed by Eating Well, red yeast rice supplements may cause muscle, kidney and liver damage. The bigger issue is unpredictability. Manufacturers often do not disclose the amount of active compound and some products have even been found to contain prescription drug levels.

A supplement that behaves like medication should be treated like medication, meaning medical supervision is necessary.

<h2>What Actually Protects The Heart</h2>

Experts emphasize that heart protection rarely comes from a bottle. The fundamentals still work best:

<ul><li>Regular movement strengthens the heart and improves circulation</li><li>Stress control lowers inflammation and blood pressure</li><li>Good sleep supports metabolic and vascular health</li><li>A diet rich in fruits, vegetables, whole grains, lean proteins and plant oils consistently lowers disease risk</li></ul>

In other words, the boring advice keeps winning. Supplements may look modern, but lifestyle habits remain the real prevention strategy.

Before adding any pill to your routine, experts suggest asking one simple question: do you need it, or does your body just need better food and daily habits?

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As per the data by the Centers for Disease Control and Prevention (CDC), someone in the US has a heart attack every 40 seconds. Every year, about 805,000 people in the US have a heart attack. In fact, heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups. The data also notes that one person dies in every 34 seconds from cardiovascular disease. Heart disease continues to top the list of health concerns across the world, and it has quietly become a daily conversation in homes too. From people in their 30s worrying about cholesterol to older adults counting steps on a smartwatch, protecting the heart has turned into a lifestyle goal. In that rush, supplements often feel like a shortcut. A capsule promises convenience, and convenience sounds like prevention.But nutrition experts tell Eating Well the story is not that simple. Some supplements that look heart friendly on labels may actually increase risk when taken in high doses or without supervision. In many cases, the same nutrient from food helps the body, but the concentrated version inside a pill behaves very differently.Below are the supplements experts say you should rethink if heart health is your priority. Isabel Vasquez, RD, LDN, and a registered dietitian writes for Eating Well, the six supplements one should avoid for better heart health. Vitamin E: Helpful In Food, Risky In PillsVitamin E has long been associated with protection because it acts as an antioxidant. It supports cells and helps fight oxidative stress. Naturally, it became popular as a heart supplement.However, experts warn that dosage changes everything.According to nutrition professionals speaking to Eating Well, research now suggests high dose vitamin E supplements may increase the risk of heart failure and hemorrhagic stroke. Clinical trials also linked daily doses around 111 to 200 IU to greater stroke risk. Because of this evidence, disease prevention authorities advise against using vitamin E supplements to prevent cardiovascular disease.The safer option is simple. Eat it instead of swallowing it. Nuts, seeds, vegetable oils and green vegetables provide vitamin E in balanced amounts the body can manage.Calcium: Good For Bones, Complicated For ArteriesCalcium is almost always marketed for stronger bones, especially for women after menopause. But its relationship with the heart is more complicated.Experts told Eating Well that large studies of randomized trials found calcium supplements increased cardiovascular disease risk by about 15 percent in healthy postmenopausal women. One possible reason is arterial calcification, where calcium deposits harden blood vessels over time.This does not mean calcium supplements are always wrong. They may still be useful when dietary intake is insufficient or osteoporosis risk is high. The key message from experts is guidance matters. A doctor should determine whether you need it and how much.Food sources like dairy, fortified plant milks and leafy greens remain the preferred option for routine intake.Beware Of Energy And Weight Loss SupplementsMany people take energy boosters for workouts or weight loss powders for quick results. The problem lies in the stimulants hiding inside them.Experts explain to Eating Well that many such products contain high caffeine concentrations or compounds similar to ephedra. Unlike coffee or tea, which come with other beneficial plant compounds and moderate dosing, supplements deliver concentrated stimulation.This can strain the cardiovascular system, raise blood pressure, increase heart rate and potentially elevate long term heart disease risk.In simple terms, your heart treats these powders less like a beverage and more like a stress test.Beta Carotene Is Not For SmokersBeta carotene is another antioxidant that works beautifully in food. Carrots, spinach and tomatoes provide it naturally along with fiber and other protective nutrients.But supplement form changes the equation, particularly for smokers.Evidence reviewed by prevention experts shows daily doses around 20 to 30 milligrams were associated with higher cardiovascular death risk in smokers. Researchers believe interactions with compounds in tobacco smoke may trigger harmful effects.Again, the message repeats itself. Eat colorful vegetables, skip the capsule unless prescribed.Licorice Root May Have Hidden BP DangerLicorice supplements are often marketed for digestion, menopause relief and immunity. Yet the evidence supporting these benefits remains weak.Experts told Eating Well the real concern is glycyrrhizin, a compound in licorice that causes the body to retain sodium. This can raise blood pressure significantly and increase cardiovascular strain, especially in people already dealing with hypertension.Even products where licorice appears as a secondary ingredient can cause issues when taken regularly.Red Yeast Rice Could Have Drug Like RisksRed yeast rice is frequently advertised as a natural cholesterol solution. Its active compound, monacolin K, works similarly to the cholesterol lowering drug lovastatin.That similarity is exactly why experts urge caution.According to nutrition professionals interviewed by Eating Well, red yeast rice supplements may cause muscle, kidney and liver damage. The bigger issue is unpredictability. Manufacturers often do not disclose the amount of active compound and some products have even been found to contain prescription drug levels.A supplement that behaves like medication should be treated like medication, meaning medical supervision is necessary.What Actually Protects The HeartExperts emphasize that heart protection rarely comes from a bottle. The fundamentals still work best:Regular movement strengthens the heart and improves circulationStress control lowers inflammation and blood pressureGood sleep supports metabolic and vascular healthA diet rich in fruits, vegetables, whole grains, lean proteins and plant oils consistently lowers disease riskIn other words, the boring advice keeps winning. Supplements may look modern, but lifestyle habits remain the real prevention strategy.Before adding any pill to your routine, experts suggest asking one simple question: do you need it, or does your body just need better food and daily habits?