Calcium
Calcium is a very important mineral to your health. You've probably grown up hearing that you need to drink cow's milk, as it's high in calcium and can 'make you stronger.' However, there are many natural sources of calcium out there besides dairy, including leafy greens and fish like salmon. Calcium is crucial because it builds and maintains your bone health and helps with nerve and muscle function and hormone regulation.
However, those who are not told they need calcium supplements by a doctor may want to reconsider adding them to their regimen, as too much calcium can lead to heart issues. In an episode of Love Your Heart, an educational health podcast from the Cleveland Clinic, Julia Zumpano, RD, LD, a registered dietitian with the Department of Preventive Cardiology at the Cleveland Clinic, noted that "taking supplemental calcium can lead to heart valve problems which can eventually lead to heart failure."
"Oftentimes, older adults are taking calcium supplements to prevent osteoporosis, which is the thinning of the bones or bone loss. But recent studies have indicated that that is not a safe way to obtain adequate amounts of calcium."
A 2016 study at Johns Hopkins found that calcium supplements have the potential to cause calcium buildup in the heart's arteries, which can trigger blood clots and clog the arteries. Luckily, there are plenty of natural food sources that can easily give you your daily calcium needs, which are typically between 700 mg and 1,200 milligrams. Those sources include a serving of spinach, two glasses of milk, two slices of gouda cheese, a serving of yogurt, and more.
Niacin
Niacin is also known as B3 and isn't as often talked about in the vitamin and supplement world, yet some people still choose to take it in supplement form because it has many health benefits. It's known to help improve cholesterol levels when taken in high doses and is an essential part of our diet. However, taking "excess" amounts of niacin can also be damaging to your heart health, according to the National Institutes of Health (NIH).
A research team at the NIH did a study on what high amounts of niacin do to overall health and found that "excess" amounts of it can "increase" people's risk of cardiovascular diseases due to the metabolites that extra amounts of niacin break down into, 4PY and 2PY.
"When excess niacin is broken down into 4PY, this breakdown product activates inflammatory pathways that are known to promote plaque formation in arteries," explained the study. "This may increase the risk of major cardiac events."
Getting enough niacin during the day is still important, and like calcium, that can easily be achieved through a nutritious diet. Natural sources of niacin include chicken breast, tuna, salmon, avocado, brown rice, and lean cuts of pork.
The Bottom Line
The best way to know if you should be taking a specific supplement is to talk to your doctor, who will likely run a series of tests that can help them figure out what you need more of. However, the best way to ensure you're getting the proper amounts of the vitamins and nutrients you need throughout the day is to eat a healthy and balanced diet, which can provide you with what you need quite easily. There are so many fruits and vegetables out there that are great for the heart, so get as much in as you can and make a plan with your doctor regarding any further supplementation.