17 Best Supplements for Healthy Blood Pressure
Most people don't think about their blood pressure unless it's too late, but that could be a deadly mistake. High blood pressure, also known as hypertension, can harm your health before you even realize you have it. Your first symptom could be a stroke or a heart attack. That’s one reason why high blood pressure is called the “silent” killer.
High blood pressure is quite common. You can lower your blood pressure by eating a balanced diet, exercising, and not smoking. Hypertension raises a person’s chances of having cardiovascular disease, heart attacks, and strokes.
Some sources claim that natural treatments and dietary supplements may help reduce high blood pressure. We look at research into supplements for lowering high blood pressure, exploring their efficacy, risks, and alternatives.
One of the best ways to improve your health is to keep your blood sugar levels in a healthy range. Fortunately, a combination of healthful lifestyle choices, a healthy diet with targeted nutrients, and proven botanicals can help to keep your blood pressure under control.
Beware of the "Silent Killer"
High blood pressure can be harmful to every tissue and organ inside your body. It can lead to serious health consequences including:
- Kidney failure
- Heart failure
- Brain damage
Since you can‘t tell when your blood pressure increases, it’s very important to have them checked regularly. Once you know where you stand, you’ll know what to do to lower it or maintain it at a healthy level.
What is Healthy Blood Pressure?
Blood pressure refers to how hard your blood is pressing against the walls of your arteries. When your heart beats, it pumps blood through your arteries, which increases blood pressure. Between beats, when your heart rests, blood pressure drops.
Your blood pressure reading consists of two numbers, which are reported in millimeters of mercury (mmHg):
- Systolic blood pressure, the top number, measures the pressure during heartbeats.
- Diastolic blood pressure, the bottom number, measures pressure between beats.
Blood pressure ranges from normal to hypertensive emergency. Knowing your numbers means you can figure out which categories they belong to.
|Category||Systolic mmHg||and/or||Diastolic mmHg|
|Normal||Under 120||and||Under 80|
|Stage 1 Hypertension||130-139||or||80-89|
|Stage 2 Hypertension||140 or higher||or||90 or higher|
|Hypertensive Crisis||Higher than 180||and/or||Higher than 120|
Source: American Heart Association
If your systole blood pressure is 120 mmHg or higher and your diastatolic blood pressure is less than 80, then you’ll want immediate action. Fortunately, there are lots of things you can do to improve blood pressure and keep it from going into dangerous ranges.
Lifestyle Factors For Hypertension
Your daily habits can either improve or worsen your blood pressure. Stay on the positive side and you’ll be able to keep your blood pressure under control. However, if you land on the negative side, you’ll have an increased risk of high blood pressure.
|Lifestyle Factor||Lowers Blood Pressure||Raises Blood Pressure|
|Diet||Plenty of fresh fruits and vegetables, lean proteins, healthy fats||Processed foods, trans fats, minimal or no fresh fruits and vegetables|
|Exercise||Regular exercise most days of the week||No or minimal exercise|
|Alcohol||Limited to one drink daily for women, two for men||Having more than two drinks per day|
|Stress||Managing stress with healthy options such as meditation, mindful breathing, and yoga||Not managing stress or using unhealthy coping methods such as alcohol and drugs|
|Weight||Maintaining a healthy weight||Being overweight or obese|
There are some things you can control, and some things you can’t control. These include things like age, family history, health conditions such as kidney diseases, and so on. Fortunately, there are safe, natural supplements that can help lower blood pressure and keep it within the healthy range.
17 Ways to Safely Lower Blood Pressure
Keeping your blood pressure at an appropriate level can help you avoid serious health consequences. These natural supplements work to safely control high blood pressure.
Grape seeds contain powerful blood pressure-lowering agents called oligomeric proanthocyandins or OPC. By promoting vasodilatation and reducing oxidative stress, grape seed extract helps keep your blood flowing smoothly for healthier heart health.
A meta-analysis of 16 clinical trials showed that, on average, taking grape seed extract reduces both systolic and diastolic blood pressures by an average of 6.077 points. A study published in Nutrients found that grape seed extract could significantly lower blood pressure and relieve perceived stress. To get the best results, lookout for a highly absorbable standardized tannin-free French grape seed extract.
2. Magnesium by Nature’s Bounty
It's important for blood pressure management. Even minor magnesium deficiencies may cause high blood pressure, partly because blood vessels require magnesium to relax and expand.
A study published in Nutrients showed that taking a magnesium supplement for just one month could lower blood pressure in hypertensive patients. Magnesium glycinate is one of the most effective forms of magnesium. This form is both easy on the stomach and highly absorbable.
Olive leaves contain an important compound called oleuropein, which helps lower blood pressure by promoting vasodilation. A study published in the European Journal of Nutrition found that taking olive leaf extract (OLE) daily for 6 weeks lowered blood pressure in patients with stage 1 hypertension.
A randomized, double-blind, placebo-controlled trial that included 60 patients found that olive leaf extract helps lower blood pressure by significantly decreasing inflammation.
4. NOW Supplements, Potassium Citrate
Potassium is a vital mineral for maintaining healthy blood pressure. If too much salt (or sodium) in food causes high blood pressure, then potassium clears the sodium from your body.
High blood pressure occurs when sodium levels in the body become too high. Excess water leads to an increase in blood pressure. It causes the body to eliminate more sodium from its urine and relaxes the walls of blood vessels.
A 2017 study found that people who took potassium supplements had lower blood pressure than did people who didn't take them.
The effect was strongest among people who had high sodium diets, people who had low intakes of potassium before the study started, and people who weren't taking blood pressure medication.
But potassium supplements can be harmful if you have a kidney disorder. It's always a good idea to talk to your healthcare provider before taking a dietary supplement.
Foods rich in potassium for managing blood pressure include: dried apricots, leafy greens, tomatoes, avocados, mushrooms, prunes or prune juice, dairy products like yogurt or milk.
Coenzyme Q 10 (CoQ10) helps cells function properly. It is found naturally in the body. It helps the cells use energy.
Some scientists believe that taking this nutritional supplement can prevent blood pressure from rising by acting as an antioxidant.
Researchers conclude that definitive conclusions cannot be made without further well-conducted research.
Studies show that people with high blood pressure tend to have lower levels of vitamin D than those without high blood pressure. Higher blood levels of vitamin D could help protect against the risk of heart disease.
Data from over 300,000 people showed that those with the highest levels of vitamin D were up to 30% less likely to develop high blood pressure than those with the lowest levels.
Therefore, people with high blood pressure should get their vitamin D level checked and supplement accordingly.
Several B vitamins may help reduce blood pressure levels. Vitamin B2 (riboflavin) has been shown to help reduce high blood pressure in adults who have MTHFR gene mutations.
Vitamin B9 (folic acid) and folate supplements may also lower blood pressure for people with heart disease. Furthermore, higher folate intake during adolescence may protect against depression later in life. (14)
Vitamin B6 supplements may help lower high blood pressure in humans, but human research is lacking.
8. Havasu Nutrition L Arginine
Arginine is an amino acid that may lower blood pressure levels if taken as a supplement.
A systematic review of seven meta-analyses in 4676 people showed that L-arginines significantly lowered blood pressure in people with elevated levels, as well as in pregnant women with elevated levels.
Moreover, the study found that L-arginine supplements significantly improve blood vessel function and blood circulation.
9. Nutrivein Liposomal Vitamin C
Vitamin C is a soluble vitamin that your body needs for various important processes. Recent research has suggested that taking vitamin C supplements may help to lower blood pressure.
Vitamin C has been shown to lower blood pressure in people with hypertension.
Low blood levels of vitamin C may be linked to higher blood pressure than optimal levels of vitamin C.
10. HumanN SuperBeets Heart Chews
Beetroot supplements improve blood flow and oxygen delivery for athletes who want to boost their performance. Beetroot supplements have been shown in studies to reduce blood pressure in both people with and without hypertension.
A study found that drinking beetroot juice reduced blood pressure levels in people who had high blood pressure and in healthy people.
11. Puritan's Pride Odorless Garlic
Garlic has numerous health benefits, including reducing blood pressure and heart disease risk.
Adding a garlic supplement into your daily routine may help lower your BP naturally. Garlic supplements lower blood pressure by an average of 8.3 mmHg and 5.5 mm Hg.
The researchers estimate that this reduction may help lower your risk of stroke, coronary artery disease, and heart attacks by up to 40%.
12. Fish Oil by Nature's Bounty
Fatty fish may improve cardiovascular health by lowering blood lipids, inflammation, and high cholesterol. Fish oil supplements may help lower blood pressure for some people who have high blood pressure.
One study found that eating oily fish or taking omega-3 fatty acids from fish oil supplements led to significant reductions in blood pressure in people with high blood pressure who were not on medications.
Research shows that having higher blood levels of omega 3 fatty acids may help prevent high blood pressure.
Probiotics are beneficial microorganisms naturally found in your digestive tract. These supplements contain bacteria that are linked to numerous health improvements, including lower blood pressure.
A review of 9 studies found that probiotic supplements significantly lowered blood pressure levels, compared to controls.
The researchers found that taking multiple strains of probiotics, taking them for at least 8 weeks, and taking a daily dose of 10 billion CFUs or more had the most significant effects.
Notably, another study found that probiotic supplements were effective at reducing blood pressure in people with extremely high blood pressure.
Melatonin is a natural hormone produced by your body. You can also take melatonin supplements. These supplements are commonly used to promote sleep, but they’re also associated with other health benefits.
Studies show that melatonin supplements can lower blood pressure in people with elevated blood pressure. Melatonin supplements were found to significantly lower blood pressure levels, compared to control groups.
A new study suggests that low melatonin production might be a risk factor for hypertension in women.
15. Zenwise Green Tea Extract with EGCG
Green tea is associated with a variety of health benefits, including healthy cholesterol levels, healthy blood pressure levels, and reduced risk of cancer.
A study of 24 studies found that taking green tea supplements for 3–16 weeks reduced blood pressure in people who had both normal and high blood pressure. These results are promising but larger, longer-term studies are necessary before we can be sure they're safe for humans.
Research suggests that taking high doses of ginger may help lower high blood pressure.
A review of 6 studies found that, when consumed in daily doses of three grams or more for 8 weeks or less, ginger supplements significantly lowered blood pressure in people aged 50 and younger.
A 12-week study in 38 people with metabolic syndrome showed that consuming 2 grams of powdered ginger per day significantly lowered blood pressure, triglyceride levels, and fasting blood sugar levels, compared with a placebo.
Gestational hypertension can be particularly dangerous for pregnant women when doctors call it high blood pressure. If a woman doesn't get treatment for this issue, she could develop complications such as preeclamptic toxemia, stroke, preterm labor, and low birth weight
A 2018 study found supplementing with folic acid reduced the risk of gestational hypertension and preeclampsia during pregnancy.
Folic acid is an important B vitamin, and getting adequate amounts of folic acid during pregnancy can help prevent certain birth defects. Prenatal vitamins often contain folic acid, but you can buy folic acid separately. Researchers haven't determined whether folic acid affects high blood pressure in people who aren't pregnant.
Research shows that certain supplements may help lower blood pressure. These include magnesium, calcium, potassium, vitamin D3, coenzyme Q10 (CoQ10), garlic, and omega 3
Adding one or more of these dietary supplements may be beneficial, but you should first discuss them with your health care provider to ensure they're safe and effective.