Maintaining good blood pressure is important for heart health optimization. Having high blood pressure is a major risk factor for other vascular conditions, including having a heart attack or stroke, heart failure and other cardiovascular diseases, vision loss, kidney failure, and even sexual dysfunction.
High blood pressure can develop from many factors related to genetics, diet, activity level, smoking, stress, pregnancy, healthcare access, and chronic conditions. Fortunately, healthy blood pressure can be achieved with a combination of nutrition, exercise, lifestyle changes, and even certain personalized dietary supplements for high blood pressure — which we’re going to focus on in this article.
Before we dive into supplements for hypertension, I want to make a few important disclaimers:
- This is general information, not medical advice, and it’s important to be aware that not all of these supplements are a good idea for everyone (whether you have high blood pressure or not) — especially if you’re on blood thinners or other medications that can interact with certain supplements.
- I’m a foods-first cardiovascular dietitian, which means I always encourage my clients to get their essential nutrients primarily from their diet. When this is not possible, certain supplements may be a great way to complement their healthy diet and support blood pressure control.
- Whether a supplement is right for you depends on your personal needs, including what medications you’re on. This should be determined via discussion with your dietitian who specializes in heart disease.
With all that being said, let’s get into the best dietary supplements for high blood pressure and why they can be helpful for some people.
1. Omega-3s
Omega-3 fatty acids are essential fats that our bodies cannot make in sufficient quantities, therefore they need to be obtained from foods like fish, seafood, and algae. Omega-3 supplements are also one of the most widely used dietary supplements for high blood pressure.
The omega-3 fatty acids EPA and DHA help improve the dilation of blood vessels and increase nitric oxide production, which in turn lowers blood pressure.
The NIH recommends limiting omega-3 intake to a maximum of 3 g/day, with up to 2 g/day coming from dietary supplements. Supplementing with 1 g or more of omega-3s daily can interfere with blood thinners and also increase the risk of atrial fibrillation. High-dose DHA supplements may increase LDL cholesterol levels.
2. Turmeric
Turmeric is one of the most popular herbs for blood pressure. It is a vibrant, yellow-orange root that is rich in curcumin, a polyphenol antioxidant that has many benefits for heart health.
How quickly does turmeric lower blood pressure? While results can vary, consistent use is key. A meta-analysis of 11 studies found that taking turmeric/curcumin supplements for 12 weeks or longer could help improve systolic blood pressure. Turmeric and curcumin supplements can interfere with blood-thinner medications.
3. Garlic
Garlic has many bioactive compounds that have antioxidant and anti-inflammatory properties beneficial for heart health. These compounds can support the relaxation of smooth muscle, relax blood vessels, and lower blood pressure.
Studies find that taking garlic supplements significantly lowers both systolic and diastolic blood pressure in adults. Individuals taking blood thinners should know that garlic supplements can interfere with these medications.
4. Lycopene
Lycopene is a carotenoid found in red and pink fruits and vegetables such as tomatoes, guavas, and red peppers. This carotenoid is an antioxidant that supports nitric oxide production and reduces inflammation to increase the elasticity of blood vessels.
In a meta-analysis of 6 studies, a lycopene dose of 12 mg/day or higher was shown to lower systolic blood pressure. This effect was greatest in adults with a baseline systolic blood pressure >120 mmHg.
5. Beetroot
Beetroot is a natural source of inorganic nitrates and can contribute to the availability of nitric oxide in the body. What’s the connection between nitrates and blood pressure? They help relax and widen blood vessels, improving blood flow, and reducing the workload on your heart.
While eating beets is also great, initial studies have found that beetroot supplements may be effective in reducing both systolic and diastolic pressure.
If you are currently on certain blood pressure medications or for erectile dysfunction, be aware that beetroot may interact with these medications
6. Calcium
A top supplement for high blood pressure management includes calcium supplements. Calcium is needed to support the regular contraction and relaxation of blood vessels.
A recent review found that calcium can reduce systolic and diastolic pressure in people with normal blood pressure, acting as a preventative against hypertension.
Note that high-dose calcium supplements can promote the progression of coronary artery disease. Be sure to limit your calcium supplement dose to 500 mg or less at a time to reduce the risk of calcified arteries.
7. L-Arginine
L-arginine is an amino acid found in foods like poultry, red meat, fish and seafood, and dairy. In the body, L-arginine is necessary for the production of nitric oxide, which is needed for normal blood vessel dilation.
Studies find that L-arginine is effective in lowering both systolic and diastolic blood pressure in adults. Because this amino acid supports nitric oxide production, it may interfere with some blood pressure medications and medications for erectile dysfunction.
8. Magnesium
Magnesium supplements may be beneficial for people with high blood pressure, as magnesium helps relax blood vessels, improving blood flow and reducing overall pressure on artery walls. Studies have shown that magnesium can help lower both systolic and diastolic blood pressure, especially in individuals with a magnesium deficiency.
Can you take magnesium with blood pressure medication? If you are on blood pressure-lowering medications, it’s important to consult your healthcare provider before taking magnesium supplements. Magnesium can interact with certain medications, potentially causing an excessive drop in blood pressure or interfering with drug efficacy. Always seek personalized advice to ensure safe supplementation.
9. Vitamin D
There’s a relationship between vitamin D and blood pressure management. This is because of how vitamin D is involved in the regulation of calcium levels, helping relax blood vessels and improve cardiovascular function.
Some research suggests that low levels of vitamin D are associated with an increased risk of high blood pressure, and supplementing with vitamin D may help reduce both systolic and diastolic blood pressure in those who are deficient.
Before you blindly add a vitamin D supplement to your routine, have your blood levels checked to determine whether a maintenance dose is sufficient or there’s a deficiency to correct.
10. CoQ10
CoQ10 (Coenzyme Q10) supplements may be helpful for high blood pressure due to their role in supporting energy production and antioxidant activity in cells, especially within the heart. CoQ10 helps improve the function of blood vessels, allowing them to relax, which can promote lower blood pressure.
Several studies have found that CoQ10 may reduce both systolic and diastolic blood pressure without significant side effects. Plus, CoQ10 levels naturally decline with age, so supplementation could be particularly helpful for older adults.
Supplements to Avoid With High Blood Pressure
While certain supplements may be a great way to help support healthy blood pressure, like the ones I mentioned above, not every “natural” supplement or herb is a good idea. For instance, some may interact with blood pressure-lowering medications, amplifying their effects.
It’s also important to remember that supplements are not regulated the same way that pharmaceuticals are, meaning that there’s a higher inherent risk associated with using them, especially when you have an existing health condition like hypertension. As much as possible, look for supplements that bear a third-party certification seal from organizations like USP, Consumer Lab, or NSF International.
With all that being said, here are some supplements to avoid with high blood pressure (and why):
- Goldenseal: Goldenseal can constrict blood vessels, potentially raising blood pressure. It also inhibits enzymes that metabolize some blood pressure medications, leading to harmful interactions.
- St. John’s Wort: This herbal supplement can interfere with blood pressure medications by reducing their effectiveness. It also increases serotonin levels, which may increase blood pressure and lead to cardiovascular issues.
- Licorice Root: Licorice contains glycyrrhizin, which can cause the body to retain sodium and lose potassium. This imbalance leads to elevated blood pressure and increases the risk of heart problems. Note that licorice root is commonly found in herbal teas, so be sure to check the ingredient label.
- Yohimbe: Yohimbe, often used for sexual dysfunction or weight loss, can raise blood pressure by stimulating the nervous system, constricting blood vessels, and increasing heart rate.
- Bitter Orange: This supplement is commonly used for weight loss but contains synephrine, which acts similarly to ephedra. It can raise blood pressure and heart rate, increasing the risk of cardiovascular events.
- Potassium: While potassium is generally beneficial for lowering blood pressure, it’s best to get it from food. Getting too much is more likely in supplemental form, which can cause dangerously high potassium levels in the blood (especially for people with existing conditions like kidney disease) and trigger irregular heartbeats and other complications.
Using Supplements Safely to Help Manage Blood Pressure
When possible, it is best to meet your needs through a nutrient-dense, heart-healthy diet. If you do choose to incorporate supplements into your lifestyle to help with your blood pressure, any supplements you take should be individualized to your needs.
As a Preventative Cardiology Dietitian, I offer personalized 1 on 1 counseling services. During these sessions, I review your supplements, medications, lab work, medical history, and lifestyle and provide you with personalized guidance on which supplements would benefit you.
To learn more about my services, book a discovery call to see how I can help you optimize your health and longevity.
References
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