Generally, taking supplements can be a great way to keep your overall health in check. There are a lot of good options out there to target a number of needs, from better sleep to more energy. However, it’s always important to be aware of the risks at hand before you start taking any sort of supplement or medication. There are many options that could result in adverse effects if you’re not careful—including coronary issues like heart palpitations, high blood pressure, and an increased risk of heart disease.
We spoke to health experts Alisha Temples, Robert Iafelice, MS, RDN. and Trista Best, dietitian, to uncover a few potentially dangerous supplements that could put your heart health at risk. They told us that caffeine pills, calcium, and St. John’s Wort are three to be wary of (although they may be fine in moderation). Read on to learn more about the specific risks of each.
1. Caffeine pills can lead to heart palpitations
While caffeine pills may seem like an easy pick-me up for anyone who doesn't want to sip on coffee or energy drinks, they could put your health at risk when consumed in excess. In fact, they maybe even result in heart palpitations, Temples warns. This is also true of any supplement containing caffeine; this includes many weight loss supplements, since caffeine could work to boost metabolism and suppress appetite.
"Caffeine pills and fat burners can cause heart palpitations," Temples says. "Caffeine is a stimulant, meaning that it stimulates the central nervous system, heart, muscles and bodily systems that affect blood pressure."
Just like coffee, caffeine supplements are generally safe in moderation; it's going overboard that you should avoid. "For most healthy adults, doses of caffeine up to 400 mg a day is generally considered safe," Temples adds. "For those who are pregnant, up to 200 mg a day is generally considered safe, and for those who are breastfeeding up to 300 mg a day is generally considered safe."
It's also important to take the caffeine content of anything else you consume, such as coffee and tea, into consideration while taking caffeine pills. "I would recommend checking labels of supplements for caffeine amounts and adding this up with dietary intake to make sure it does not exceed safe threshold," Temples suggests. Noted!
2. Calcium can increase your risk of cardiovascular disease
Consuming enough calcium (in conjunction Vitamin D) is an important part of keeping your bones healthy. In some cases, a calcium supplement can help with this—but choosing the right kind is crucial. As Iafelice points out, your calcium supplement should always include magnesium, or else it could put your heart health at risk.
"Calcium and magnesium need to be in balance," Iafelice explains. "Many people take calcium supplements that do not contain magnesium. This can result in a relative deficiency of magnesium, especially if the person is also eating a lot of dairy foods." And when you're deficient in magnesium, you could run into a range of issues. In addition to poor sleep and a difficulty losing weight, "a lack of magnesium can lead to arrhythmias or Afib," Iafelice says. "Magnesium is essential for keeping the heart pumping with a normal heart rhythm." He says you should be sure to choose a calcium supplement with a 1:1 magnesium ratio.
3. St. John's Wort can raise blood pressure
St. John's Wort is an herbal supplement that some people take to improve mood and treat mild depression. However, it can have dangerous interactions with certain medications, including potentially high blood pressure.
One medication that you should be careful not to take St. John's Wort with is calcium channel blockers. "This is because St. John's Wort can interfere with the way the liver metabolizes these medications, leading to higher levels of the drug in the bloodstream and potentially increasing their effects on blood pressure," Best explains.
Additionally, like caffeine, St. John's Wort may act as a stimulant, another factor that could spike blood pressure and heart rate. Best notes that "this effect may be more pronounced in people who already have high blood pressure or other cardiovascular conditions."
The bottom line
At the end of the day, most people can take these supplements in moderation without running into health issues. However, it's always important to be aware of the potential risks, as most any supplement can be dangerous in the wrong circumstances. To keep yourself safe and healthy, the same general rules should apply to any supplement or medication you take: always follow recommended dosages, educate yourself on any potential interactions with other medications you may be taking, and speak to a health professional about your personal needs and risk factors before adding something new to your daily regimen.
READ MORE: Health Experts Say To Avoid Taking This Common Supplement Because It Can Damage Your Liver
