Fantastic Blood Pressure Supplements
Blood pressure is the pressure of circulating blood against the walls of blood vessels. Most of this pressure results from the heart pumping blood through the circulatory system. When used without qualification, the term “blood pressure” refers to the pressure in the large arteries. Blood pressure is usually expressed in two different forms. It is usually done with systolic pressure (maximum pressure during one heartbeat) over diastolic pressure (minimum pressure between two heartbeats) in the cardiac cycle. It is measured in millimeters of mercury (mmHg) above the surrounding atmospheric pressure. There are several ways to monitor blood pressure, most of which are now non-invasive. Your blood pressure now is typically tested with a sphygmomanometer during a routine checkup. It’s also nice to know that there are some fantastic blood pressure supplements you can take.
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High blood pressure is an ailment that affects numerous people. There is also a problem with low blood pressure, which is not quite as important. These health issues have been a systemic problem for as long as living things have had blood or a nervous system. Nowadays, it has only gotten worse, the reasons having much to do with the modern diet. People tend to consume too much salt, or sodium, products in their food. While, depending on the person, a little sodium can be fine, it’s not recommended. It’s generally a habit for people to over salt their food, leading to health complications later on. This has much to do with adding artificial flavor to the food that produces a richness in the flavor.
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The problem with too much salt is that it can create problems for the heart and blood vessels in the body. Since, blood pressure is one of the vital signs, it is of utmost importance to keep it within a healthy range. The more salt you consume, the more you body must also stress in trying to get rid of it. Other problems, including smoking, consumption of alcohol, obesity, and not getting enough exercise are also culprits. While you should be doing these things, you should be sure to consider your diet, first and foremost. Along with a diet, you can consume supplements that can help with your blood pressure problems as well.
Fantastic Blood Pressure Supplements
1. Magnesium
Magnesium is another mineral that plays an important role in regulating blood pressure. It supports many processes in the body, including muscle and nerve function, the immune system, and protein synthesis. Magnesium supplements can reduce blood pressure. It is said that taking 300 milligrams (mg) of magnesium per day is recommended. If this done for 1 month, it may increase magnesium levels enough to lower high blood pressure. Magnesium is known to reduce blood pressure by 5 percent for every 100 milligrams consumed.
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The recommended daily allowance of magnesium for the average adult is anywhere between 310 to 420 mg of the mineral. The benefits of magnesium extend beyond this — it can stop heart disease, stroke, and type 2 diabetes, too. It also signals nitric oxide, which helps relax blood vessels. The foods highest in magnesium include almonds, spinach, cashews, peanuts, black beans, avocados, potatoes, brown rice, and low-fat dairy, i.e., yogurt.
2. Vitamin D
Research shows that people with high blood pressure tend to have lower levels of vitamin D. This is in comparison to those who do not have this condition. Studies also demonstrate that higher blood levels of vitamin D may help protect against high blood pressure. A review of data in over 300,00 people found some positive information. It found that those with the highest vitamin D levels had up to a 30% reduced risk of high blood pressure. This is compared with those with the lowest levels. Thus, people with high blood pressure should get their vitamin D levels checked and supplement accordingly.
3. B Vitamins
Several B vitamins may help reduce blood pressure levels. For example, vitamin B2 (riboflavin) supplements have been shown to help reduce blood pressure in adults. It helps those with methylenetetrahydrofolate reductase (MTHFR) gene mutations, which make high blood pressure more likely. Folic acid and folate supplements — vitamin B9 — may also lower blood pressure in people with heart disease. Additionally, higher folate intake in young adulthood may protect against this condition later in life. While animal studies suggest that vitamin B6 supplements likewise reduce high blood pressure, human research is lacking.
4. Potassium
Potassium is a mineral that plays a key role in the regulation of blood pressure. When too much salt, or sodium, in food increases a person’s blood pressure, potassium clears the sodium from the body. Sodium causes high blood pressure because it stops the kidneys from removing water from the body efficiently. Carrying excess water leads to a hike in blood pressure. The foods highest in potassium include spinach, tomatoes, avocados, mushrooms, prunes, yogurt, milk, and dried apricots. Just be aware that potassium can cause problems to those with kidney problems.
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Potassium helps reduce blood pressure in two ways. The first way is by helping the body rid it through a person’s urine. The other way is by relaxing the walls of blood vessels, which helps stop the process to begin with. Potassium has been known to reduce systolic and diastolic blood pressure problems. This obviously affects those with high blood pressure the most, meaning their diets caused them to have problems. These problems eventually lead to having to take blood pressure medications.
Fantastic Blood Pressure Supplements
5. Folic Acid
High blood pressure can be particularly harmful during pregnancy, when doctors call it gestational hypertension. If a woman does not receive treatment for this issue, it can lead to complications such as preeclampsia, stroke, preterm delivery, and low birth weight. Taking supplements containing folic acid lessened the risk of gestational hypertension and preeclampsia.
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Folic acid is a B vitamin, and getting enough of this vitamin during pregnancy can help prevent birth abnormalities. The Centers for Disease Control and Prevention recommend that women who may become pregnant take 400 micrograms of folic acid per day. Many prenatal vitamins contain folic acid, which is also available as a standalone supplement. In people who are not pregnant, it is not so clear cut. Researchers have yet to determine whether folic acid has any effect on high blood pressure.
6. CoQ10
Coenzyme Q10 (CoQ10) is a natural substance that occurs in the body and plays an important role in cell chemistry. It helps the cells produce energy. Some scientists believe that this supplement can reduce blood pressure by acting as an antioxidant and preventing fatty deposits from forming in the arteries.
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However, according to the , “The small amount of evidence currently available suggests that CoQ10 probably doesn’t have a meaningful effect on blood pressure.” Also, the organization notes, research into the benefits for heart disease has been inconclusive. A 2016 Cochrane review found that taking CoQ10 supplements did not significantly affect blood pressure, compared with placebo. The researchers conclude that definitively determining the effects will require further well-conducted studies.
7. Dietary Fiber
Dietary fiber is important for keeping the heart and gut healthy. Eating enough dietary fiber can help lower cholesterol levels, blood pressure, and the risk of cardiovascular disease. Dietary fiber supplements may also lower both diastolic and systolic blood pressure. Supplementing a diet with about 12 grams of fiber per day could help reduce blood pressure by a small amount. The FDA recommends an intake of 25 mg of fiber a day, an amount most people do not reach. While it is recommended in any form, it is best taken as part of a healthy diet. This is because it ensures that you are eating healthy, which helps the supplementation to begin with.
8. L-Arginine
L-arginine is an amino acid that may lower blood pressure levels when taken as a supplement. An umbrella review of 7 meta-analyses in 4,676 people demonstrated that L-arginine supplements significantly reduced total blood pressure in people with high levels, as well as diastolic blood pressure in pregnant women with high levels. Furthermore, the review found that L-arginine supplements significantly improved blood vessel function and blood flow.
Fantastic Blood Pressure Supplements
9. Vitamin C
Vitamin C is a water-soluble nutrient that your body needs for many important processes. Although study results are mixed, recent research suggests that vitamin C supplements may help lower blood pressure. In a review of 8 studies in people with high blood pressure, taking 300–1,000 mg per day of vitamin C significantly reduced their levels. Research also suggests that people with low blood levels of this vitamin have a higher risk of high blood pressure than those with optimal vitamin C levels.
10. Beetroot
Athletes often take beetroot supplements to bolster exercise performance because this root vegetable improves blood flow and oxygen delivery to your muscles. Interestingly, beetroot supplements have been shown to reduce blood pressure in people with and without high blood pressure. For example, a review of 11 studies revealed that beetroot juice lowered blood pressure levels in people with and without this condition.
11. Garlic
Garlic is linked to a variety of benefits, including reduced blood pressure and heart disease risk. Adding a garlic supplement to your routine may help lower your blood pressure naturally. In fact, in a review of 12 studies, garlic supplements reduced systolic and diastolic blood pressure by an average of 8.3 mmHg and 5.5 mmHg, respectively. The researchers estimated that this reduction may help decrease your risk of stroke, heart attack, and coronary artery disease by up to 40%.
12. Cocoa
cocoa-rich products reduce the risk of cardiovascular disease. Flavanols found in cocoa have been shown to increase the formation of endothelial nitric oxide which promotes vasodilation and therefore blood pressure reduction.
Fantastic Blood Pressure Supplements
13. Fish Oil
Fish oil may improve heart health by reducing blood lipid levels, inflammation, and high blood pressure. Studies show that those with high blood pressure may benefit from high-dose fish oil supplements. In one review, taking the omega-3 fats EPA and DHA, including fish oil supplements, led to significant 4.51 and 3.05 mmHg reductions in systolic and diastolic blood pressure, respectively, in people with high blood pressure who weren’t on medications. What’s more, research notes higher blood levels of omega-3s may protect against high blood pressure.
14. Probiotics
Probiotics are beneficial bacteria naturally found in your gut. Supplements containing these bacteria are linked to numerous health benefits, including lower blood pressure. In a review of nine studies, probiotic supplements significantly reduced blood pressure levels, compared with control groups.
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However, the researchers noted that treatment was more effective when multiple strains of probiotics were taken, the supplements were taken for 8 weeks or longer, and the daily dose was greater than 10 billion colony-forming units (CFUs). Notably, another review found that probiotic supplements significantly reduced blood pressure in people with high levels, compared with control groups.
15. Melatonin
Melatonin is a hormone made by your body that you can also take as a supplement. Although these supplements are popularly used to promote sleep, they’re associated with other health benefits as well. For example, studies show that melatonin supplements may reduce blood pressure in people with high levels. A review of 5 studies linked melatonin supplements to significant reductions in blood pressure levels, compared with control groups. Another study suggested that low melatonin production may be a risk factor for high blood pressure in women.
16. Green Tea
Green tea is associated with a variety of impressive health benefits, including healthy blood pressure levels. A review of 24 studies showed that taking green tea supplements or drinking green tea for 3–16 weeks significantly reduced blood pressure in people with and without high levels. Although these results are promising, larger, long-term studies are necessary.
Fantastic Blood Pressure Supplements
17. Ginger
Research suggests that high-dose ginger supplements may help lower high blood pressure. A review of 6 studies found that, when taken in doses of 3 grams or more per day for 8 weeks or fewer, ginger supplements significantly reduced blood pressure in people 50 years old and younger. In a 12-week study in 37 people with metabolic syndrome — a group of conditions that raise heart disease risk — taking 2 grams of ginger powder per day significantly lowered levels of blood pressure, triglycerides, and fasting blood sugar, compared with a placebo.
18. Flaxseed
Consumption of flaxseed may lower blood pressure slightly. The beneficial potential of flaxseed to reduce blood pressure (especially diastolic blood pressure) may be greater when it is consumed as a whole seed and for a duration of >12 wk.
19. Black Tea
Lowering your blood pressure may a major factor behind the many health benefits of tea. A new study shows that people who drank three cups of black tea a day lowered their blood pressure levels by an average of 2 to 3 points.
20. Roselle
Roselle exerted important antihypertensive effectiveness with a wide margin of tolerability and safety. The results from hibiscus tea also displayed signs of weight loss aid. Those who lose weight are also more likely to struggle less with blood pressure. This is because eating too much salty food can cause weight gain, especially in the form of water retention. Though nothing is definitively conclusive, roselle is considered a supplement worth trying if you are struggling.
Fantastic Blood Pressure Supplements
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While several supplements may lower blood pressure levels, it doesn’t mean that every supplement is safe. It’s important to know that many supplements may interact with common drugs. These drugs can also include blood pressure medication, which can be a fatal combination. While taking too little of a supplement may be ineffective for reducing blood pressure, taking too much may result in serious side effects. Thus, you should always consult your healthcare provider before adding any supplement to your routine. Your healthcare provider can help you determine a safe and effective dose based on your needs. Additionally, it’s important to choose a high quality brand. When possible, purchase supplements that have undergone third-party testing for purity. This is typically done by organizations like United States Pharmacopeia (USP) or NSF International.
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Fantastic Blood Pressure Supplements
Avoid Coffee and Stimulants
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Fantastic Blood Pressure Supplements
Avoid antidepressants and anti-psychotics
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Fantastic Blood Pressure Supplements
Avoid alcohol and systemic corticosteroids
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Fantastic Blood Pressure Supplements
Avoid nonsteroidal drugs, i.e., ibuprofen, and oral contraceptives.
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