High blood pressure supplements a major risk factor for heart disease and could result in death. Research shows that over 30% of the world’s population suffers from high blood pressure. While high blood pressure could be devastating if not well handled, there are lots of practices that could help reduce it. Such practices include a healthy diet, reduction in alcohol intake, no-smoking, balanced exercise, and reduced body fat.
However, there are supplements that help to reduce high blood pressure. They are:
- Magnesium: Magnesium is an important mineral that helps the body function properly including reducing high blood pressure. Magnesium increases the production of nitric oxide in the body which helps to relax blood vessels.
- Vitamin D: Research shows that people suffering from high blood pressure are likely to have lower levels of Vitamin D than those without the condition. Having higher blood levels of Vitamin D may help protect one against high blood pressure as research suggests. A study that involved 300,000 people showed that those with the highest levels of Vitamin D were less likely to suffer high blood pressure compared to those with the lowest levels. If you have high blood pressure, you should check your Vitamin D levels and have it boosted.
- B Vitamins: Lots of B Vitamins help to reduce high blood pressure. Vitamins such as B2:(riboflavin) supplements are proven to help reduce blood pressure in adults suffering from methylenetetrahydrofolate reductase (MTHFR) gene mutations which increase blood pressure. Vitamin B9 -folic acid and folate supplements help to reduce blood pressure, especially for people with heart disease. Taking folate supplements in early adulthood will most likely protect against this condition later in life.
- Potassium: Potassium may be the best supplement that regulates blood pressure. Research shows that increasing your intake of potassium-rich food or supplement regulates your blood pressure. Potassium is effective in that it promotes the secretion of sodium through urine and helps blood vessels to relax.
- Vitamin C: As a water-soluble vitamin, Vitamin C is essential to your body. It helps process many of your body functions. In recent times, it has been found to be effective in reducing high blood pressure. In a review that involved 8 studies in people suffering high blood pressure, consuming 300-1,000 mg of Vitamin C per day remarkably reduced their blood pressure.
- L-arginine: If taken as a supplement, this amino acid may reduce high blood pressure. Research has shown it is effective in reducing blood pressure as well as reducing diastolic blood pressure in pregnant women with high levels. Study shows L-arginine improves blood vessel function and blood flow significantly.
- Beetroot: Beetroot boosts blood flow and oxygen delivery to the muscles, hence athletes love to take beetroot supplements to enhance their exercise performance. Study shows that this root vegetable reduces blood pressure in people with and without the condition. A review of 11 studies showed that beetroot juice reduced blood pressure in people with and without the condition.
- Garlic: Garlic has several health benefits which include reducing blood pressure and risk of heart disease. Adding garlic to your diet may help reduce high blood pressure. Research shows that garlic supplements may help reduce the risk of stroke, heart attack, and coronary artery disease by up to 40%.
- Fish Oil: Research shows that fish oil improves heart health by reducing inflammation, blood lipid levels, and high blood pressure. A high dose of fish oil supplements will help those with the condition. Taking Omega 3 fats – EPA and DHA including fish oil supplements helped reduce systolic and diastolic blood pressure in people with the condition who weren’t on any medication.
- Probiotics: Probiotics are bacteria that live in your guts. They’re beneficial to your body. Supplements rich in probiotics help in reducing high blood pressure. However, The supplement will need to have multiple strains of probiotics and will be taken for 8 weeks or longer for it to be more effective.
- Melatonin; Melatonin is a hormone generated by your body. You can also use it as a supplement. Though it is taken principally as sleep medication, it offers other health benefits which include reducing high blood pressure. Research shows that a low level of melatonin in the body could be a risk factor for high blood pressure, particularly in women.
- Green Tea: Green tea has lots of benefits which include healthy blood pressure levels. Study shows that taking green tea for 3-16 weeks reduces blood pressure in people with and without high blood pressure levels.
Many supplements may lower blood pressure levels, but this doesn’t mean that every supplement is safe to use. You should know if there are likely reactions to the supplement and know if you’re truly fit to use it.
Before taking any supplement, find out if it reacts to medications. This could be potentially dangerous, so be careful and seek professional medical advice before use.
You should know that excessive use of supplements may have side effects. Use them in the right dose.
Pregnant and nursing women should engage the help of a health care provider before using any supplement to be on the safe side.
Choose high-quality brands when buying supplements, especially those that have been certified good by organizations like United States Pharmacopeia or NSF international.
If you have high blood pressure, you may consider using any of these supplements to reduce and regulate your blood pressure levels. But, consult your health care provider for guidance to ensure safety.