In the present day, there are many methods and medications to lower blood pressure, one of them being vitamins to lower blood pressure. Many researchers have proven the use of supplements, including vitamins to lower blood pressure to be very effective.
Before we jump into learning about these dietary supplements and vitamins to lower blood pressure, let’s do a quick recap on high blood pressure ailment, also known as hypertension.
High blood pressure, also known as hypertension, is a very common condition in which blood pressure is higher than normal. The normal blood pressure reading is around 120/80 mmHg.
The blood pressure may vary +/- 10 from this range due to day-to-day activities and is still considered normal. But a blood pressure in the range of +/- 10 from the normal blood pressure should not be consistent at all times. Such a scenario of blood pressure will again fall under abnormal blood pressure.
Blood pressure above 140/90 is considered hypertension, and blood pressure as high as 180/90 is considered severe.
High blood pressure levels usually do not have any specific or severe symptoms, so hypertension is commonly called a “silent killer.” However, when hypertension is in the severe zone, symptoms like severe headaches, irregular heartbeat, chest pain, nosebleed, vision problems, and many more symptoms can be felt.
High blood pressure has become a leading cause of various heart diseases and disorders. Over time, if hypertension is left untreated, it leads to high heart disease risk (cardiovascular diseases) and other health conditions (like chronic kidney disease). It can even lead to early death.
Heart health gets compromised to a large extent due to any heart disease. Heart disease risk is the most common consequence of untreated high blood pressure. People with very high blood pressure are at high risk for stroke, heart attack, and heart failure.
According to CDC, “Nearly half of adults in the United States (47%, or 116 million) have hypertension, defined as a systolic blood pressure greater than 130 mmHg or a diastolic blood pressure greater than 80 mmHg or are taking medication for hypertension.”
There are numerous ways to reduce blood pressure like following a healthy diet, low sodium diet, exercising, quitting smoking, cutting back on alcohol, reducing excess body fat, and following proper high blood pressure medication prescribed by a doctor.
Top Supplements to Lower Blood Pressure
Other than the above ways, certain supplements have been proven to reduce high blood pressure. Following is the list of dietary supplements, including vitamins to lower blood pressure:
1. Vitamin D:
Vitamin D is a fat-soluble vitamin known for maintaining calcium and phosphorous balance, promoting bone health, improving immune function, and influencing cell growth and development; and is also one of the vitamins to lower blood pressure.
Researches show a direct link between vitamin D levels and blood pressure. It is shown that people with high blood pressure tend to have lower vitamin D levels in their bodies than those with normal blood pressure.
It was also seen that high vitamin D levels in the blood might help protect against high blood pressure. Hence it is one of the vitamins to lower blood pressure. It is important to keep a regular check on vitamin D levels of people with high blood pressure and supplement it accordingly.
2. Vitamin C:
Vitamin C is another important nutrient used for many crucial bodily processes. Vitamin C is a water-soluble nutrient that can be categorized as one of the vitamins to lower blood pressure.
Researchers suggest that people with low levels of vitamin C have a higher risk of falling under an ailment like high blood pressure than people who have the optimum level of vitamin C.
Hence it is important to eat foods high in Vitamin C (ascorbic acid) like citrus fruits, broccoli, Brussels sprouts, and many more. You may also take supplements of Vitamin C if you are highly deficient in one of the vitamins to lower blood pressure.
3. Magnesium Supplements:
Another one on the list of dietary supplements and vitamins to lower blood pressure is Magnesium. Magnesium is a crucial mineral that is very important for many bodily functions like regulating blood sugar, muscle and nerve function, and blood pressure regulation.
It was shown by the studies that intake of magnesium supplementation may help lower blood pressure levels by increasing nitric oxide production. Nitric oxide is a signaling molecule that helps relax the blood vessels.
A review of 11 different studies found that magnesium supplements measurably reduced blood pressure in people with chronic diseases when taken at 365- 450 mg per day for about 3.6 months on average.
Another review of 10 studies that targeted over 200,000 people suggested that a greater intake of magnesium in the diet may help protect against high blood pressure in the first place. For every 100 mg daily increase in dietary magnesium, there was a reduction of 5% in the risk of high blood pressure.
4. B Vitamins:
Several different B vitamins have been proven through different studies to be one of the vitamins to lower blood pressure in different situations.
Vitamin B2 (commonly known as Riboflavin) supplements have been shown to be one of the useful vitamins to lower blood pressure in adults who have methylenetetrahydrofolate reductase (MTHFR) gene mutations (these mutations make high blood pressure more likely in its patients).
Folic acid and folate supplements (Vitamin B9) may help lower blood pressure in people with heart disease. Also, higher folate intake in young adulthood may protect against high blood pressure in later stages of life. Vitamin B9 too, hence, is one of the important vitamins to lower blood pressure.
5. Potassium Supplement:
A potassium supplement is probably the best supplement among supplements and vitamins to lower blood pressure or blood pressure management in general. Studies have shown that increasing your potassium intake through food or potassium supplements helps reduce blood pressure.
High sodium levels in the body and constricted blood vessels both contribute to high blood pressure. Potassium promotes sodium excretion from the body via urine and helps blood vessels relax.
The findings of a study indicated that potassium supplement is a safe supplement with no adverse side effects for lowering blood pressure. It has a modest but very significant impact on blood pressure regulation.
Other studies and their reviews show that these potassium supplements are safe and effective. However, they appear most effective in people with high blood pressure who have high sodium intake.
Coenzyme Q10 (also commonly known as CoQ10) is vitamin-like made by your body and is present in certain foods.
When taken as a supplement, it may reduce blood pressure. A review of several studies showed that CoQ10 supplements significantly reduced systolic blood pressure; hence can be taken as one of the supplements and vitamins to lower blood pressure.
L-arginine is an amino acid on the list of supplements and vitamins to lower blood pressure. It may lower blood pressure when taken as a supplement.
An umbrella review suggested that L-arginine supplements significantly reduced total blood pressure at high levels. In addition to this, diastolic blood pressure in pregnant women with high levels.
Reviews also suggest that L- arginine supplements improve blood vessel functions and blood flow.
8. Fish Oil:
Next on the list of supplements and vitamins to lower blood pressure is Fish oil. Fish oil can help lower blood pressure, inflammation, and blood lipid levels and thereby improve heart health. Studies suggest that people suffering from high blood pressure may benefit from high-dose fish oil supplements.
In a review, it was concluded that taking the omega-3 fats EPA and DHA, including fish oil supplements, led to a significant reduction in systolic blood pressure and diastolic blood pressure in people with high blood pressure who were not on any blood pressure medication.
Also, researchers suggest that higher blood levels of omega-3s may protect against high blood pressure, which is found in abundance in fish oil.
Probiotics are beneficial bacteria that are found naturally in your gut. Supplements with these bacterias are responsible for many health benefits, one of them being lower blood pressure. Hence on the list of the supplements and vitamins to lower blood pressure.
A review of nine studies revealed that probiotics did help reduce blood pressure levels compared to control groups.
However, it was noted by the researchers that treatment of high blood pressure was more effective when many different strains of probiotics were taken, the duration of taking the supplements was for eight weeks or longer, and the daily dose was more than 10 billion colony-forming units (CFUs).
On the same note, a different review found that probiotic supplements significantly reduced blood pressure in people with high blood pressure levels compared to control groups.
Melatonin is a hormone made by our body that is commonly known as the “sleep hormone” for its ability to promote sleep. Melatonin is also used as a supplement as it is associated with other health benefits as well.
For instance, studies reveal that melatonin is one of the supplements on the list of supplements and vitamins to lower blood pressure as it may reduce blood pressure in people with high blood pressure.
A review was done on studies that revealed that melatonin supplements significantly reduced blood pressure levels compared to control groups.
Another study revealed that low melatonin production could be a risk factor for high blood pressure in women.
11. Green Tea:
A review of 24 studies suggested that taking green tea supplements or drinking green tea for 3-16 weeks helps reduce blood pressure levels in people with or without hypertension.
Hence, green tea graciously leaves its mark on the list of supplements and vitamins to lower blood pressure.
Researchers suggest that ginger is one of the dietary supplements and vitamins to lower blood pressure as a high dose of ginger supplements may help lower blood pressure.
A review of studies revealed that when taken in doses of 3 grams or more per day for around eight weeks (or fewer), ginger supplements reduced blood pressure measurably in people 50 years old or younger.
In a 12-week study in 37 people suffering from metabolic syndrome (a group of conditions that are responsible for heart disease risks), it was found that taking 2 grams of ginger powder per day lowered levels of blood pressure, triglycerides, and fasting blood sugar a measurable extent as compared to a placebo.
Another one on the list of dietary supplements and vitamins to lower blood pressure is garlic. Garlic is known for various health benefits, one of them being reduced blood pressure and heart risks.
Adding a garlic supplement to your routine diet may aid in lowering blood pressure naturally.
A review of 12 studies revealed that garlic supplements reduced systolic blood pressure by 8.3 mm Hg and diastolic blood pressure by 5.5 mm Hg.
The researchers calculated that this reduction in systolic and diastolic blood pressure might decrease the risk of stroke, heart attack, and coronary artery disease estimated by up to 40%.
Beetroot supplements are one of the supplements and vitamins to lower blood pressure, too, as they have been proven to reduce blood pressure in people with or without high blood pressure.
A review of 11 studies showed that beetroot juice lowered blood pressure levels in people with or without this condition.
Also, interestingly, athletes often take beetroot supplements to support and increase exercise performance as this root vegetable helps improve blood flow and oxygen delivery to the muscles.
While several supplements and vitamins to lower blood pressure mentioned above have been proven to lower blood pressure levels, it doesn’t mean all of them are safe for you to use. Many supplements may interact with common drugs, including blood pressure medications which may be adverse.
Also, a problem lies with the dosage of these supplements. Taking too little of these supplements may not significantly improve blood pressure levels or even be ineffective, while taking too much may cause serious side effects.
Hence, you need to visit and take recommendations from your healthcare provider before adding supplements or vitamins to lower blood pressure to your daily routine. Your health care provider will look into all the aspects related to your health and possible allergies and determine a safe, effective, and optimum dose of these supplements and vitamins based on your needs.
Also, it should be kept in mind always to choose a high-quality brand for any supplement or vitamin to lower blood pressure. If possible, always go for supplements or vitamins to lower blood pressure which has undergone third-party testing for purity.
Check whether or not the supplement or vitamin to lower blood pressure you are taking has gone under for third-party purity testing by renowned organizations like United States Pharmacopeia (USP) or NSF International. It will ensure the quality of the supplement or vitamins to lower blood pressure. If you want peace of mind when choosing supplements, consider trying IV vitamin therapy in Bellingham. These treatments are administered by licensed and trained healthcare providers. You can get individual vitamins or pre-formulated blends to address specific health concerns with the help of a healthcare professional.
Other Tips to Lower Blood Pressure Naturally:
It is important to note that lifestyle choices play an important role in high blood pressure levels. From quitting smoking to following the Dietary Approaches to Stop Hypertension diet (DASH diet), you can naturally upgrade your lifestyle to support healthy blood pressure.
By making better lifestyle choices, people can treat hypertension and lower the risk factor of having high blood pressure and many other diseases related to the heart at any stage of life.
Here are some common ways to upgrade your current lifestyle to a healthier lifestyle. These common ways will help improve your overall health and thereby lower blood pressure:
Say NO to smoking:
For several years, different studies have been done only to prove how smoking is the lead reason for many deadly diseases like cancer (especially lung cancer), hypertension, COPD (Chronic Obstructive pulmonary disease), and many more.
For people already suffering from hypertension due to any reason, smoking is equal willingly taking poison, as it will worsen hypertension in those already suffering from it.
People who might not be suffering from hypertension increase the risk of developing hypertension compared to those who do not smoke.
Hence, it should be noted that smoking is not good for anyone, and you should say a big NO to smoking and quit it as soon as possible.
Get your body moving:
In the modern era that has led to an increase in the number of desk jobs, people often find themselves in a sedentary lifestyle. A sedentary lifestyle is also one of the major reasons for obesity and many other serious diseases like heart diseases and hypertension.
For people who find it difficult to get the motivation to work out, start with walking. Then as your body starts getting more familiar with walking, aim for a goal, say, 10k steps, brisk walking, or jogging. One can always find at least 30 mins out of the whole day for moderate-intensity exercise.
You can get your body moving in several ways like cardio, strength training, yoga, Zumba, aerobics, dancing, and many more. Choose the exercise routine you enjoy, which makes you look forward to it.
Exercising will not only help you to attain the healthiest version of yourself over time but will also help reduce blood pressure, lower risks for many other serious diseases, and will give you an instant mood boost.
Since childhood, we have heard so much about the importance of a well-balanced diet. But a forever busy lifestyle sometimes makes us look away from it. However, it shouldn’t be forgotten that your body will be working efficiently only when getting all the nutrients in the right proportions.
For people suffering from hypertension, a balanced diet version for them is the DASH diet (DASH= Dietary Approaches to Stop Hypertension). The diet includes:
- Eating more vegetables, fruits, and low-fat dairy products.
- Eating more whole-grain foods, fish, nuts, and poultry. Cutting back on foods high in trans-fat, cholesterol, and saturated fats.
- Maintaining a low sodium diet (can be done by replacing your regular salt with a low sodium salt)
- Limiting sweets, red meat, caffeine intake, and sugary drinks.
We all know that up to 60% of the adult human body is water. This percentage only shows how vital water is for our bodies.
Keeping oneself well hydrated by drinking at least 6-8 glasses of water per day (even more, if you are working in a hot and humid environment) is beneficial for blood pressure.
Dehydration may aid in high blood pressure in the following ways:
- Dehydration causes the blood to become viscous or thicker due to reduced water content, leading to high blood pressure.
- Dehydration causes the kidney to release renin in a way to conserves water that is already present in the body. This leads to sodium and water retention in the body to balance out the low fluid volume.
- This condition, if constant, can cause high blood pressure. It causes the release of vasopressin hormone in the brain, which gives instructions to narrow the blood vessels and retain the sodium in the body. This thereby leads to high blood pressure.
Good Sleep Schedule:
Everyone knows that 7 to 8 hours of sleep is a must for the brain and thereby body to function optimally. Getting less than 6 hours of sleep is bad for the overall health and might increase the risk of early onset of serious health conditions (like heart disease, diabetes, obesity, and many more) at a young age.
The amount of sleep you take is also directly related to healthy blood pressure levels. The less you sleep, the higher your blood pressure may go. People who sleep for six or fewer hours may have steeper blood pressure levels than those who take 7 to 8 hours of sleep. If you already have high blood pressure, not taking the optimum amount of sleep may only worsen the condition.
Lose those extra pounds:
Being overweight is related to many serious health conditions (heart diseases, diabetes, and many more), one of them being high blood pressure. It is seen that blood pressure often increases as weight increases. Being overweight can cause disrupted breathing while sleeping (sleep apnea), leading to high blood pressure.
Hence, weight loss (with the help of a balanced diet and physical activity) is a lifestyle change that effectively reduces blood pressure. For people falling under the overweight or obese category, losing even a small amount of weight can help decrease blood pressure.
Let that stress go:
When under stress, the body releases adrenaline and cortisol hormones, which increase blood pressure. These stress hormones are necessary to prepare our body for stressful conditions but have side effects like hypertension.
It’s important to monitor your stress levels to have a healthy, functional life and good relationships with everyone.
Practicing meditation or working out can help reduce stress levels significantly. Try having a positive mindset towards life and learn to cope with stress.
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