Medically reviewed by Jeffrey S. Lander, MD
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- There is limited evidence supporting the use of supplements for heart health, but ones that may help include omega-3s, fiber, garlic, and red yeast rice.
- Supplements like garlic and red yeast rice might help lower your cholesterol levels, while coenzyme Q10 may be beneficial for people with heart failure.
- If you’re considering a supplement for your heart health, talk to a healthcare provider to see if it is right for you.
There are several dietary supplements on the market that claim to keep your heart healthy, but the research supporting their use is limited. While more research is needed on their effectiveness, here are six supplements that are commonly used to support heart health.
1. Omega-3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fats that support several body systems, such as your heart, lungs, and immune system. They are found naturally in foods like fatty fish and flaxseed but are also sold as dietary supplements. Fish oil, krill oil, cod liver oil, and algal oil contain omega-3s, and there are also prescription-strength omega-3s available.
People often take omega-3 supplements to support heart health. The supplements are widely believed to lower your risk of cardiovascular disease (CVD), but the evidence supporting this benefit is mixed.
How it may help the heart: There is research that shows omega-3s can lower your triglyceride levels, especially if you take more than 2 grams per day. This can indirectly lower the risk of heart issues, such as heart attacks or strokes, since high triglycerides are a risk factor for CVD. Because of this, healthcare providers often recommend prescription-strength omega-3 products like Lovaza or Vascepa for people with very high triglycerides.
2. Coenzyme Q10
Coenzyme Q10—or CoQ10—is a substance the body naturally produces. It is also sold as a dietary supplement that people believe may support heart health.
How it may help the heart: There is some evidence that CoQ10 is beneficial for people with heart failure. Studies have shown that the supplement may improve ejection fraction (how much blood the heart's left ventricle pumps out with each heartbeat) and cardiac function, while also reducing cardiac stress. Among people with heart failure, coenzyme Q10 has also been shown to improve symptoms and outcomes, such as cardiovascular deaths and hospitalizations.
3. Garlic
Garlic has a long history of use for health conditions due to its medicinal properties, which include anti-inflammatory, antioxidant, and antimicrobial effects. As a dietary supplement, garlic is often promoted to help with high cholesterol, high blood pressure, and diabetes.
How it may help the heart: Some research has shown that garlic can slightly improve blood pressure and cholesterol, which lowers the risk of CVD. However, it may only be effective in people who have existing high cholesterol levels or high blood pressure. More research is needed to determine the benefits of garlic supplements.
4. Fiber
Dietary fiber comes from plant-based foods like fruits, vegetables, nuts, and seeds. Although it is best to get fiber naturally from nutritious foods, you may consider fiber supplements like psyllium or beta-glucan if you aren't consuming the recommended amount.
How it may help the heart: Studies have shown that high-fiber diets can lower the risk of heart attack, stroke, and CVD. Fiber helps the body flush out toxins, lower cholesterol, and encourage weight loss—all of which lower your risk of heart disease.
5. Red Yeast Rice
Red yeast rice is a fermented rice product that contains monacolin K, a compound that is structurally identical to the cholesterol medication lovastatin. Lovastatin is a statin drug that decreases cholesterol to lower the risk of heart attack and stroke.
How it may help the heart: Red yeast rice can effectively lower cholesterol levels, and it may also reduce your risk of heart disease. However, the amount of monacolin K in red yeast rice products varies greatly, as some products contain very little of the compound and others have large amounts. Because you can't tell how much monacolin K is in each product, healthcare providers don't always recommend red yeast rice supplementation. Some red yeast rice products may also contain a toxin that can cause kidney damage.
6. Green Tea Extract
Green tea extract is a decaffeinated green tea mixture that is sold as a dietary supplement.
How it may help the heart: There is some evidence that green tea extract can help improve cholesterol and blood sugar levels, which may help lower the risk of CVD. And when consumed as part of a heart-healthy diet, green tea may reduce the risk of heart disease by promoting weight loss and increasing "good" high-density lipoprotein (HDL) cholesterol. However, other studies have shown that green tea does not affect HDL cholesterol. Ultimately, more research is needed to determine the impact of green tea extract.
How To Choose a Supplement
It is usually recommended to get all of the nutrients your body needs through your diet. However, if you're looking for a supplement to boost your heart health, here's what to do:
- Find out if the supplement is worth taking: According to the American Heart Association, there isn't enough evidence to support the use of supplements for heart health. Because of this, it is important to talk to a healthcare provider if you are considering starting a supplement.
- Look for a product that's been third-party tested: The U.S. Food and Drug Administration (FDA) isn't required to review supplements for safety or effectiveness before they are sold. Therefore, the supplements you buy may contain unsafe ingredients. To reduce this risk, look for supplements that are tested by a third-party organization, such as NSF International or USP. This ensures that what is listed on the label is what is actually in the product.
- Find out if the supplement is safe for you: Dietary supplements can interact with your existing medications or medical conditions. Before starting a supplement, talk to your healthcare provider to make sure it is safe for you.
