Blood Pressure

Supplements to Take for High Blood Pressure

Over 30% of the world’s population has high blood pressure, which is considered the leading modifiable risk factor for heart disease and early death.

Still, numerous strategies can help you reduce blood pressure, such as following a healthy diet, quitting smoking, cutting back on alcohol, exercising, and losing excess body fat.

What’s more, certain supplements have been shown to help reduce high blood pressure.

Probiotics
Probiotics are beneficial bacteria naturally found in your gut. Supplements containing these bacteria are linked to numerous health benefits, including lower blood pressure.

In a review of nine studies, probiotic supplements significantly reduced blood pressure levels, compared with control groups.

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Vitamin D
Research shows that people with high blood pressure tend to have lower levels of vitamin D than those without this condition.

Studies also demonstrate that higher blood levels of vitamin D may help protect against high blood pressure.

A review of data in over 300,00 people found that those with the highest vitamin D levels had up to a 30% reduced risk of high blood pressure, compared with those with the lowest levels.

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B vitamins
Several B vitamins may help reduce blood pressure levels.

For example, vitamin B2 (riboflavin) supplements have been shown to help reduce blood pressure in adults with methylenetetrahydrofolate reductase (MTHFR) gene mutations, which make high blood pressure more likely.

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CoQ10
Coenzyme Q10 — commonly called CoQ10 — is a vitamin-like molecule that’s made by your body and found in certain foods.

When taken as a supplement, it may help reduce blood pressure.

A review of 17 studies found that CoQ10 supplements significantly reduced systolic blood pressure, which is the top number on a reading.

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Vitamin C
Vitamin C is a water-soluble nutrient that your body needs for many important processes. Although study results are mixed, recent research suggests that vitamin C supplements may help lower blood pressure.

In a review of 8 studies in people with high blood pressure, taking 300–1,000 mg per day of vitamin C significantly reduced their levels.

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Garlic
Garlic is linked to a variety of benefits, including reduced blood pressure and heart disease risk.

Adding a garlic supplement to your routine may help lower your blood pressure naturally. In fact, in a review of 12 studies, garlic supplements reduced systolic and diastolic blood pressure by an average of 8.3 mmHg and 5.5 mmHg, respectively.

The researchers estimated that this reduction may help decrease your risk of stroke, heart attack, and coronary artery disease by up to 40%.

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Fish oil
Fish oil may improve heart health by reducing blood lipid levels, inflammation, and high blood pressure. Studies show that those with high blood pressure may benefit from high-dose fish oil supplements.

In one review, taking the omega-3 fats EPA and DHA, including fish oil supplements, led to significant 4.51 and 3.05 mmHg reductions in systolic and diastolic blood pressure, respectively, in people with high blood pressure who weren’t on medications.

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Note: This does not constitute medical advice, always consult your GP if you are concerned about your health.