Best and Worst Supplements for Heart Health

If you’ve considered taking a supplement to support your heart health, a walk through your local pharmacy or a quick internet search might leave you feeling overwhelmed.

Dozens of types and formulations promise to address specific cardiovascular risk factors, such as inflammation, high triglycerides, or abnormal heart rhythms. The evidence for these benefits is not always strong, and some supplements may actually harm your heart health.

“Some supplements may have benefits for the cardiovascular system, particularly when used alongside prescribed medications,” says Joyce M. Oen-Hsiao, MD, associate professor of medicine (cardiology) and director of cardiac rehabilitation at Yale New Haven Health Heart and Vascular Center in Connecticut. “But it’s important to talk with your doctor before taking them to make sure there are no contraindications or adverse effects.”

Supplements That May Benefit Heart Health

Some supplements may help address certain cardiovascular risk factors, though they work best as part of a broader heart-healthy lifestyle.

Omega-3 Fatty Acids

Omega-3 fatty acids, found in plant and fish oils, contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These may help reduce inflammation in the heart arteries, Dr. Oen-Hsiao says.

“They also help reduce triglycerides, which are the building blocks for bad cholesterol,” she says.

But there are major knowledge gaps in whether that translates to improvements in preventing heart disease. Some research has suggested that omega-3 supplements may provide greater benefits for people who eat little fish or who already have a higher risk of heart disease, though results are inconsistent across studies.

Magnesium

Magnesium plays an important role in nerve signaling, muscle contraction, and regulating your heart rate. Low magnesium levels may increase your risk of abnormal heart rhythms, Oen-Hsiao says.

Folic Acid

Folic acid (folate), a B vitamin, helps regulate levels of homocysteine, an amino acid in the blood. Elevated levels of homocysteine are associated with inflammation and heart problems, Oen-Hsiao says.

“It can also damage the inner lining of blood vessels and increase the risk of blood clots,” she says.

“Folic acid can reduce homocysteine levels and potentially decrease that risk,” Oen-Hsiao says.

Coenzyme Q10

Coenzyme Q10 (CoQ10), also known as ubiquinone and ubiquinol, is a naturally occurring compound that acts as an antioxidant and helps cells produce energy.

Fiber

Supplements That Show Little or No Benefit for Heart Health

Several supplements are widely marketed for cardiovascular protection but have not consistently shown benefits in large studies.

Garlic

Vitamin D

Red Yeast Rice

Red yeast rice is a fermented rice product used in traditional Chinese medicine that’s sometimes marketed as a natural way to lower cholesterol.

The supplement contains monacolin K, a compound with the same chemical structure as the prescription cholesterol drug lovastatin (Altoprev). Because of this, red yeast rice may help lower total cholesterol and LDL cholesterol levels in some people.

Supplements That May Be Harmful for Heart Health

Some supplements can pose risks, especially if you take them in high doses or combine them with certain medications.

Beta-Carotene

Vitamin E

Calcium

Although some research shows that calcium supplements do not affect the heart, other research links them to an increased risk of heart disease, especially in healthy postmenopausal women.

Other studies have shown no risk, Oen-Hsiao says. If you need to take calcium supplements for bone health, discuss the risks and benefits with your doctor.

Interested in Taking Supplements? Talk With Your Doctor First

“For people who eat a balanced diet, supplements may offer little additional benefit,” Oen-Hsiao says.

If you want to take a supplement, discuss it with your healthcare provider. Deciding factors will include your personal preferences and health goals along with your health history, risk factors, and any medications you’re taking.

The Takeaway

• Although many supplements purport to help your heart health, evidence is limited for many, and some may have negative effects.
• Research may support taking omega-3 fatty acids, magnesium, folic acid, coenzyme Q10, and fiber to help your heart, though there may be drawbacks for some people.
• Beta-carotene, vitamin E, and calcium may end up increasing your risk of heart disease or similar issues, especially in high doses.
• Doctors and health organizations often say that unless you have a specific deficiency, you probably can and should get the nutrients and vitamins you need from your diet rather than from supplements.