7 Supplements That Lower Blood Pressure Naturally

By Roy Krebs

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According to the Centers for Disease Control and Prevention, about a third of U.S. adults have high blood pressure (or hypertension), a serious condition which is associated with some 1000 deaths per day in the USA.

Regardless of the fact that high blood pressure is, in most cases, manageable via medication and lifestyle changes, about half of the US population who have high blood pressure do not have it under control.  

If you suffer from high blood pressure, you may be facing a high risk of heart attacks, strokes, kidney disease, and other life-threatening health problems. But the good news is that, whether you are on medication or not, simply adding a natural supplement to your daily routine can help you keep your hypertension under control.    

What is high blood pressure?

Arteries are naturally flexible and smooth, which allows blood to easily move throughout the body. High blood pressure creates extra force against the artery walls, which damages the lining of the arteries. As they become narrower and harder, this restricts blood flow, and when blood flow is lowered, the heart has to work harder to pump it through the body, which only makes the problem worse.

Healthy blood pressure is any reading under 120/80 mm Hg, where the top number represents the blood pressure level when heart beats and the lower number represents the blood pressure level in between beats. Anything over 120/80 is considered high, and you are considered to be at a very high risk if your reading is over 140/90.

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(Note: The range that is considered healthy can vary slightly depending on whether you have certain conditions such as diabetes.)

What causes high blood pressure?

There are many factors that can cause high blood pressure and often it is a complex mix of factors that can put you in a higher risk category.

At the more manageable end of the spectrum, most of the things that cause hypertension are related to lifestyle choices. Smoking, alcohol, obesity, high cholesterol and a high sodium diet are just a few examples of things that people can choose to change to reduce the risks associated with high blood pressure.

Sleep apnea, diabetes, and stress, each of which may be controlled (though this can be difficult), can also put a strain on the cardiovascular system and intensify blood pressure and related problems. Factors that put you in a high-risk category but that are difficult (or impossible) to control include family history, gender, and chronic kidney disease.

Related: Do insulin levels impact blood pressure more than sodium intake?

Why is high blood pressure so serious?

High blood pressure is often referred to as “the silent killer” because most of the time, its symptoms aren’t particularly noticeable, yet outcomes may be vast and very serious. In addition, the longer that you suffer from high blood pressure and don’t take steps to manage it, the more chance it will cause irreversible damage to your body.

Hypertension is a main cause of chronic and acute health problems like:

  • heart failure
  • heart attacks
  • strokes
  • aneurisms
  • kidney scarring and failure 
  • angina
  • dementia
  • cognitive impairment
  • eye damage
  • nerve damage

Thus, it’s crucial that you take control of high blood pressure as soon as possible and make it a lifelong goal to keep it at a healthy level.

How can I prevent or manage high blood pressure?

One of the easiest ways to manage your blood pressure is simply making healthy life choices such as eating low-sodium diet, committing to a regular exercise routine, and avoiding (excessive) alcohol. Smoking is one of the worst things that you can do to your cardiovascular system, and it’s important that you take steps to quit as soon as possible to avoid hypertension, even if you don’t yet suffer from it yet. 

Ensuring that your diet is high in good fats (like omegas) and fiber, getting adequate sleep, and managing stress levels can go a long way to supporting better cardiovascular health. And if you are on medication for our blood pressure, be sure to take it as directed and consult your doctor regularly if you notice any health changes.

Beyond this, there are a number of supplements that are completely safe, inexpensive and effective when it comes to managing hypertension – here are some of our top choices.   

1. Magnesium

Magnesium deficiency is the second most common deficiency in developed countries, and returning your intake to normal levels has been proven to regulate blood pressure

Be sure to take magnesium supplements with food for optimal absorption and to avoid digestive discomfort.

Related: Magnesium Glycinate Benefits: Maximizing Health, Performance, and Brain Function

2. Omega-3 fatty acids

Omega-3 fatty acids, such as those found in fish oil supplements, offer a wide variety of health benefits, including the ability to reduce blood pressure by reducing LDL (or “bad”) cholesterol. It is possible to consume enough Omega-3 fatty acids simply by adding more fatty fish to your diet, but it’s much easier to take it in supplement form. The best forms of Omega-3 oil are krill and calamari oils.

Related: 5 Reasons Why Krill Oil Is The #1 Omega-3 Supplement

3. PQQ

Pyroloquinoline quinone, or PQQ, is a pseudo-vitamin that can boost metabolic efficiency and function. PQQ helps lower blood pressure by reducing the level of triglycerides in the blood. About 20 mg / day is all you need for optimal brain and body health. 

Related: Is PQQ The Ultimate Anti-Aging "Vitamin" For Your Brain?

4. Vitamin D

A lack of vitamin D is common in developed countries and can cause a range of health problems. But this simple and inexpensive supplement may reduce the risk of cardiovascular disease. Taking around 4000IU of a high-quality D3 supplement daily can also support bone health, lower blood pressure, boost your mood and reduce fatigue – and these are just a few of its many health benefits.

5. Folate / Folic Acid (Vitamin B9)

Folate and folic acid (both forms of vitamin B9) have been shown to reduce the incidence of stroke in adults with hypertension 

6. Coenzyme Q10

Supplementary levels of CoQ10 can improve your circulation and blood pressure, as well as improving aerobic exercise capacity and reducing fatigue. This supplement is also particularly useful for those with pre-existing heart conditions

7. L-Citrulline

Citrulline is a pre-Arginine supplement but it’s more easily absorbed by the body than arginine. Arginine (and Citrulline by extension) improves the Nitrogen balance of the blood, which improves circulation. Aim to take 1mg of citrulline (or 1.8mg of citrulline mallate) with food for the best results.  

Related: Top 5 Supplements For Healthy Mitochondrial Function

Are you ready to take control of your life, naturally?  

When left untreated, high blood pressure is challenging disease to deal with and causes an extremely high number of unnecessary deaths each day in the US. But in most cases, it’s not difficult to manage when you take the right steps.

Why put yourself at risk of an early death when you can take simple steps now to lower your risk of life-threatening illnesses? By adding a simple supplement to your healthy diet and exercise routine, you’re bound to see your health improve in a short period of time, leading to a longer, happier life.

Like this article?

Check out the article How To Lower Blood Sugar Naturally: 5 Top Supplements for more natural solutions to common health concerns.

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