Many of us look for a shortcut to better health. Dietary supplements are seen as a simple solution to strengthen the body, especially to protect the heart. However, according to dietitians and nutrition experts, some of the most popular supplements may actually work in the opposite direction when taken in excessively high doses.
The problem is not always the substance itself. Sometimes it involves essential ingredients the body needs, but the difference between natural food and a concentrated capsule can be significant. Here are some supplements that experts recommend reconsidering.
Vitamin E
Vitamin E is known as an important antioxidant that contributes to blood vessel health when obtained from food. However, studies have found that high doses as a supplement may increase the risk of heart failure and hemorrhagic stroke. Therefore, the recommendation is to consume it mainly through nuts, seeds, and plant oils rather than capsules.
Calcium
Calcium is essential for bones, but when taken as a supplement, it may accumulate in the walls of blood vessels. Studies have found an increased risk of heart disease among postmenopausal women who took calcium supplements. The implication is not to avoid it completely, but to consult a doctor and prefer natural sources such as dairy products or green vegetables.
Energy and Weight Loss Supplements
Many weight loss or energy-boosting supplements contain stimulants like caffeine in high concentrations. Unlike coffee or tea in moderate doses, these supplements may raise blood pressure and heart rate and put a strain on the cardiovascular system.
Beta-Carotene
Beta-carotene is an antioxidant found in carrots and orange vegetables. However, when taken in capsules, especially by smokers, it has been linked to increased mortality from heart disease. The reason is likely related to interactions with substances in cigarette smoke.
Licorice
Licorice extracts are marketed for improving digestion and coughs but contain a component that causes sodium retention in the body. The result may be an increase in blood pressure, so people with hypertension should be especially cautious.
How to Really Protect the Heart
According to experts, the safe way to protect the heart remains fairly simple. Regular physical activity strengthens the heart muscle and improves blood flow. Quality sleep reduces blood pressure and inflammation. A diet rich in vegetables, fruits, whole grains, and lean protein protects blood vessels. And stress management is just as important as any supplement.
The conclusion is clear – supplements are not a substitute for a healthy lifestyle and may even be harmful when taken without medical need. Before starting a new product, it is advisable to consult a professional and check whether the body truly needs it or if it is just an unnecessary habit.