Supplements are often hailed as natural solutions for a variety of health issues, promising everything from improved heart health to enhanced weight loss. While many supplements can indeed offer significant health benefits, it’s crucial to be aware that not all supplements are created equal, and some may even pose serious risks to your health.
Understanding the potential risks associated with certain supplements is essential for safeguarding your health. As it turns out, some options can be particularly harmful to your heart if you’re not careful. To highlight a few common culprits that could contribute to issues like high blood pressure and clogged arteries, we spoke to health experts Ramit Singh Sambyal, MD and Robert Iafelice, MS, RDN. They pointed out bitter orange, calcium without magnesium, ephedra, and fish oil without any antioxidants. Learn about the risks of each below.
1. Bitter orange
Bitter orange is sometimes praised for potential benefits that include the treatment of heartburn and nasal congestion, along with waist-slimming properties thanks to a stimulant called synephrine. However, that same supplement could be dangerous for your heart, Dr. Sambyal warns. He tells us it should especially be avoided by people who struggle with high blood pressure.
Synephrine, he notes, could raise your blood pressure and heart rate, which could increase your risk of heart disease. Additionally, "It can also interact with blood pressure medications and other drugs, such as antidepressants and antihistamines."
"Bitter orange can increase the risk of stroke, heart attack, and arrhythmia in people with high blood pressure," he says. "Therefore, people with high blood pressure should avoid bitter oranges and products that contain it."
2. Fish oil without antioxidants
Fish oil is often touted as one of the best supplements for weight loss and heart health. And while it's true that it can be great for your health, Iafelice says there's one caveat: you should always ensure it contains antioxidants, or else it could be potentially dangerous.
"While fish oil is very beneficial for cardiovascular health, it can be harmful," he says. Fish oil that isn't preserved with antioxidants like Vitamin C, E, or astanxanthin pose a risk, as "Fish oil is extremely susceptible to rancidity and the production of toxic byproducts." Yikes!
For this reason, Iafelice says, you should "always be sure that your fish oil has antioxidants in it to protect it from rancidity."
3. Calcium without magnesium
Calcium is an important nutrient to include in your diet. It's often touted as a crucial ingredient to strong, healthy bones. However, Iafelice provides a warning to anyone looking to up their intake with a supplement; be sure that your calcium supplement contains magnesium, as an imbalance of these nutrients could lead to heart health issues.
"Calcium and magnesium need to be in balance," he says. "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."
A magnesium deficiency could result in issues like difficulty sleeping and losing weight; Iafelice notes that magnesium is also "essential for keeping the heart pumping with a normal heart rhythm" and "a lack of magnesium can lead to arrhythmias or Afib."
Bottom line is that a 1:1 ratio of calcium and magnesium is important to look out for in your calcium supplement, lest you run into cardiovascular issues.
Additionally, you should watch out for excessive calcium intake. "Some studies suggest that high levels of calcium from supplements, particularly when taken without adequate vitamin K2, may contribute to the buildup of calcium in the arteries," nutritionist Mary Sabat warns. "This can potentially lead to arterial calcification, a condition associated with an increased risk of heart disease."
4. Ephedra
Ephedra is undoubtedly a dangerous supplement, which is why the FDA banned it back in 2004. This stimulant, often used for weight loss, could result in heart attack, stroke, seizure, and even death. Unfortunately, as Dr. Sambyal warns, "Despite this ban, some products may still have ephedra or its derivatives, like ma-huang in traditional Chinese medicine."
All in all, it can pose a significant risk to your heart. "This stimulant can increase blood pressure, heart rate, and metabolism," Dr. Sambyal says. It can be especially dangerous when combined with certain medications. "Ephedra can interact with blood pressure medications and other drugs such as caffeine and decongestants," he states.
We recommend that everyone avoids this supplement, but those with hypertension and other existing heart issues are at especially high risk.
Bottom line
Ultimately, while supplements like bitter orange, fish oil without antioxidants, calcium without magnesium, and ephedra might seem beneficial at first glance, they can pose significant health risks if not used correctly. Always prioritize a balanced diet and healthy lifestyle, and seek professional medical advice before incorporating any new supplement into your routine.
Remember, supplements can be a valuable addition to your health regimen, but they are not a one-size-fits-all solution. By staying informed and consulting with your doctor, you can make safe and effective choices that support your long-term health and well-being.
