Women health

 Best multivitamin for high blood pressure

The most common supplement that could help in lowering high blood pressure is magnesium. Vitamin D and potassium are other examples.

The biggest modifiable risk factor for heart disease and early death is high blood pressure affects over 30% of people worldwide.

However, a variety of methods, including maintaining a nutritious diet, giving up smoking, consuming less alcohol, exercising, and decreasing excess body fat, can lower blood pressure.

Moreover, studies have shown that several nutrients can help lower high blood pressure.

The following 14 supplements could lower your blood pressure.

1. Magnesium

Many biological processes, including the control of blood pressure, depending on the mineral magnesium.

The generation of nitric oxide, a signaling molecule that aids in relaxing blood vessels, is increased by taking magnesium supplements, according to studies, which may lower blood pressure.

Magnesium, given at 365–450 mg per day for an average of 3.6 months, significantly lowered blood pressure in persons with chronic medical disorders, according to a study of 11 randomized trials.

Another evaluation of ten research involving more than 200,000 participants found that increasing the amount of magnesium in the diet may help prevent high blood pressure from developing in the first place. Every 100 mg increase in magnesium intake per day was associated with a 5% decrease in the incidence of high blood pressure.

2. Vitamin D

According to research, folks who have high blood pressure typically have lower vitamin D levels than those who do not.

Moreover, studies show that increasing blood vitamin D levels may aid in lowering blood pressure.

Those with the greatest levels of vitamin D had a 30% lower risk of having high blood pressure than those with the lowest levels, according to a study of data on more than 300,000 individuals.

Hence, those who have high blood pressure should have their vitamin D levels evaluated and take supplements as necessary.


3. Vitamin B

A number of B vitamins may lower blood pressure.

For instance, vitamin B2 (riboflavin) supplements have been demonstrated to help adults with methylenetetrahydrofolate reeducate (MTHFR) gene mutations, which increase the risk of high blood pressure, and lower their blood pressure.

Supplemental folic acid and folate, or vitamin B9, may also reduce blood pressure in those with heart disease. While animal studies suggest that vitamin B6 supplements might reduce high blood pressure, human evidence is scarce. Higher folate intake in young adulthood may also protect against this illness later in life.

4. Potassium

The dietary supplement that is most well-known for controlling blood pressure is potassium. According to studies, consuming more calories or taking supplements may help lower high blood pressure levels.

As well as assisting blood arteries in relaxing, potassium helps by encouraging salt excretion through the urine.

5. CoQ10

The molecule coenzyme Q10, often known as CoQ10, is similar to a vitamin and is produced by your body and found in some foods.

When consumed as a supplement, it might lower blood pressure.

CoQ10 supplements, which lower systolic blood pressure, are the top number on a reading, considerably, according to a study of 17 trials.

Other studies' findings, however, are contradictory. Further investigation is therefore required.

A moderate but significant decline in blood pressure was seen with potassium supplementation in a study of 23 studies when compared to a placebo.

6. L-arginine

While taken as a supplement, L-arginine is an amino acid that might also lower blood pressure levels.

L-arginine supplementation significantly lowered total blood pressure and diastolic blood pressure in those with high levels, according to an overview of 7 meta-analyses involving 4,676 individuals. This was especially true for pregnant women with high levels of both of these blood pressures.

The analysis also discovered that L-arginine supplementation dramatically increased blood vessel function and blood flow.

Although they seem to work best in those with high blood pressure who consume a lot of sodium, other evaluations highlight that these supplements remain safe and effective.

7. Vitamin C

Your body needs the water-soluble nutrient vitamin C for a variety of critical procedures. Despite conflicting study findings, recent research suggests that vitamin C supplementation may help decrease blood pressure.

Taking 300-1,000 mg of vitamin C daily significantly lowered blood pressure in an analysis of 8 research including individuals with high blood pressure.

Also, studies indicate that those with low blood levels of this vitamin are more likely to develop high blood pressure than those with adequate levels of vitamin C.

8. Beetroot

Even though this root vegetable enhances blood flow and oxygen supply to your muscles, many athletes take beetroot supplements to boost exercise performance.

Surprisingly, studies on people with and without high blood pressure have indicated that beetroot supplements can lower blood pressure.

For instance, a meta-analysis of 11 trials found that beetroot juice reduced blood pressure in those with and without this condition.

9. Garlic

Many benefits of garlic have been attributed to it, including lowered risk of heart disease and blood pressure.

Using a garlic supplement in your routine could help you naturally lower your blood pressure. Garlic supplements did indeed lower systolic and diastolic blood pressure by an average of 8.3 mmHg and 5.5 mmHg, respectively, in an analysis of 12 research.

According to the researchers, you might potentially cut your risk of stroke, heart attack, including coronary artery disease by up to 40% as a result of this reduction.

10. Fish oil

By lowering cholesterol levels in the blood, inflammation, and high blood pressure, fish oil may benefit heart health. According to studies, taking supplements containing a high amount of fish oil may help those with high blood pressure.

In one study, those with high blood pressure who are not even taking medication experienced significant drops in their systolic and diastolic blood pressure of 4.51 and 3.05 mmHg, respectively, after consuming fish oil supplements that contain the omega-3 fats EPA and DHA.

Moreover, studies show that having more omega-3 fatty acids in circulation may prevent high blood pressure.

11. Probiotics

The good bacteria that live naturally in your stomach are known as probiotics. Several health advantages, including reduced blood pressure, have been attributed to supplements containing these bacteria.

Probiotic supplements significantly decreased blood pressure in a study of nine studies when compared to control groups.

Conversely, the researchers found that treatment was more successful when numerous probiotic strains were consumed, the supplements were taken for at least 8 weeks, and the daily dose exceeded 10 billion CFU (CFUs).

Importantly, different research discovered that probiotic supplementation significantly lowered high blood pressure in comparison to control groups.

12. Melatonin

Your body produces melatonin, a hormone that is also available as a supplement. Although these supplements are frequently used to encourage sleep, they are also linked to other health advantages.

Studies demonstrate, for instance, that melatonin supplementation may lower blood pressure in those with high levels.

A study of five research found that using melatonin supplements significantly lowered blood pressure levels when compared to control groups.

Another study hypothesized that low levels of melatonin may increase the risk of high blood pressure in women.

 13. Green tea

Healthy blood pressure levels are among the several remarkable health benefits of green tea.

A review of 24 trials revealed that both patients with and without high blood pressure experienced a significant reduction in their blood pressure when they drank green tea for 3 to 16 weeks or took green tea supplements.

The need for further extensive, long-term investigations remains despite the positive nature of these outcomes.

14. Ginger

High-dose ginger pills, according to research, may help control high blood pressure.

Taking ginger supplements at levels of 3 grams or more per day for 8 weeks or less significantly lowered blood pressure in adults 50 years of age and younger, according to an analysis of 6 research.

2 grams of ginger powder per day significantly reduced blood pressure, triglycerides, and fasting blood sugar levels in a 12-week study of 37 individuals with metabolic syndrome, a collection of disorders that increase the risk of heart disease.

Precautionary measures

Although some supplements have been shown to lower blood pressure, this does not necessarily suggest that all supplements are secure.

It's crucial to be aware that a variety of supplements could interact with popular medications, such as blood pressure medication.

Furthermore, while taking a supplement insufficiently may render it ineffective for lowering blood pressure, taking it excessively may have negative side effects.

So, before incorporating any supplement into your routine, you should still speak with your healthcare professional. Based on your needs, your healthcare professional can assist you in choosing a safe and effective dose.

Also, it's critical to select a premium brand. Whenever feasible, buy supplements that have been put through independent purity testing by companies like NSF International or the United States Pharmacopeia (USP).

Ask a competent healthcare professional, such as a registered dietitian, for guidance if you have any queries about how to pick a high-quality supplement.

Consult your doctor before taking any supplements to make sure they are suitable for the purpose for which they are intended.

The conclusion

According to research, several nutrients may help reduce blood pressure. Magnesium, potassium, vitamin D, CoQ10, garlic, and fish oil are a few of these.

Even if taking one or more of these supplements may be beneficial, you should first consult your doctor to make sure the supplement is required, secure, and efficient.

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