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.
SUPPLEMENT 101: VITAMIN D
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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