Feeling overwhelmed by the sea of supplements on the market? You’re not alone. With so much information available, it’s hard to know what truly supports heart health. While a balanced diet and regular exercise should always come first, some supplements can enhance your heart’s well-being — while others may do more harm than good.
Here’s a guide to eight heart-friendly supplements and one to steer clear of.
What Are Dietary Supplements?
In the U.S., dietary supplements include vitamins, minerals, herbs, amino acids, or other nutritional substances. They come in pills, powders, capsules, or liquids and are meant to supplement, not replace, a healthy diet. Always consult your doctor before starting any supplement — especially if you take medications or have health conditions.
8 Supplements That May Support Heart Health
1. Multivitamin and Mineral
While food should be your main source of nutrients, multivitamin and mineral supplements can help fill nutritional gaps. Research suggests a possible link between taking these supplements and a reduced risk of heart disease. They’re safe, inexpensive, and may offer protective benefits when paired with a healthy lifestyle.
2. Coenzyme Q10 (CoQ10)
CoQ10 is a naturally occurring antioxidant found in every cell. It helps your body produce energy and protects against oxidative damage. Found in foods like organ meats, beef, fish, and peanuts, CoQ10 may improve symptoms in people with heart failure and help offset side effects from certain heart medications.
3. Fiber
A fiber-rich diet supports overall health and can lower cholesterol. If you’re not getting enough through foods like fruits, veggies, and whole grains, a fiber supplement with both soluble and insoluble fiber can help. Psyllium fiber, in particular, may reduce cholesterol and aid weight loss when combined with a heart-healthy diet and regular exercise. Just be sure you’re not accidentally buying a laxative — read labels carefully.
4. Omega-3 Fatty Acids
Commonly found in fish oil, omega-3s reduce triglycerides and inflammation, and may lower the risk of heart attack and stroke. Clinical trials show omega-3s can improve heart function in people with chronic heart failure and reduce hospital visits related to cardiovascular issues.
5. Magnesium
Magnesium supports muscle and nerve function, and low levels have been linked to high blood pressure, arterial plaque, and increased heart disease risk. You can supplement with various forms, including magnesium citrate and magnesium sulfate (Epsom salt). People with kidney issues should consult a doctor first.
6. L-Carnitine
L-carnitine helps your cells turn fat into energy — essential for proper heart function. Studies show it may improve symptoms of angina, reduce damage after a heart attack, and support those with congestive heart failure by improving oxygen use and heart muscle performance.
7. Green Tea
Known for its antioxidant properties, green tea has shown promise in lowering LDL (bad) cholesterol and total cholesterol levels. Instead of extracts, experts recommend drinking 3 cups of brewed green tea daily, as contamination in some supplements can be a concern.
8. Garlic
Beyond flavor, garlic supplements may help lower blood pressure and reduce the risk of coronary artery disease. But caution: garlic can thin the blood. Stop taking it at least two weeks before any surgery, dental work, or medical procedure.
Supplement to Avoid: Excess Choline
Choline is an essential nutrient found in eggs, meat, and dairy — but too much may raise levels of TMAO, a compound linked to blood clot formation. Elevated TMAO levels increase the risk of heart attack, stroke, and other cardiovascular problems. Animal studies and human data both suggest that excessive choline can be harmful to heart health.
Before You Supplement…
- Talk to your doctor. Some supplements may interact with medications or worsen certain health conditions.
- Don’t replace medications. Supplements are intended to support your current treatments — not replace them.
- Watch for side effects. Like any medication, supplements can cause allergic reactions, interfere with prescriptions, or trigger symptoms.
- Be aware of quality. Supplement effectiveness can vary between brands and batches, and what you buy may differ from what’s used in clinical trials.
Final Thoughts
Supplements can be a helpful tool in your heart health toolkit — but they’re not one-size-fits-all. Make informed decisions with your doctor’s guidance and always prioritize real food and regular physical activity as your foundation for a strong heart.
