The ONE organ responsible for high blood pressure.
Best Supplements for Lowering Blood Pressure
The best vitamins for this are:
- Vitamin C. Anecdotal studies³ show that long-term vitamin C intake — 500mg a day — helps reduce blood pressure.
- Vitamin D. Studies⁸ show that vitamin D levels are lower in people with hypertension than in a healthy population.
- B Vitamins — B9, B6, and B2.
Results: The mean systolic blood pressure was 6.6 mm Hg lower and the mean diastolic blood pressure was 5.7 mm Hg lower in the highest quartile than in the lowest quartile of vitamin B12 intake (P for trend was <0.001 and 0.006, respectively).
High blood pressure is a common issue. A person can reduce their blood pressure by following a healthful diet, exercising, and avoiding smoking. Can taking dietary supplements, including vitamins, minerals, or herbs, also help?
Do supplements work?Some evidence suggests that certain supplements could help lower blood pressure. However, most of the relevant studies have been of low quality or included small sample sizes. Doctors do not routinely recommend supplements for hypertension. According to the AHA, “There are no special pills, vitamins, or drinks that can substitute for prescription medications and lifestyle modifications.” The AHA recommend talking to a doctor before taking any supplement to lower blood pressure because supplements may not work as advertised, and some can raise blood pressure. The following sections look at the evidence behind some common supplements that people take to reduce high blood pressure.
PotassiumPotassium is a mineral that plays a key role in regulating blood pressure. When too much salt, or sodium, in food increases a person’s blood pressure, potassium clears the sodium from the body. Sodium causes high blood pressure because it stops the kidneys from removing water from the body efficiently. Carrying excess water leads to a hike in blood pressure. Potassium helps reduce blood pressure in two ways:
- by causing the body to get rid of more sodium in the urine
- by relaxing the walls of blood vessels
- dried apricots
- prunes or prune juice
- fat-free or low-fat yogurt or milk
MagnesiumMagnesium is another mineral that plays an important role in regulating blood pressure. It supports many processes in the body, including muscle and nerve function, the immune system, and protein synthesis. Authors of a 2016 review conclude, after having analyzed the results of 34 trials, that magnesium supplements can reduce blood pressure. They say that taking 300 milligrams (mg) of magnesium per day for 1 month may increase magnesium levels enough to lower high blood pressure. The recommended dietary allowance of magnesium for adults is 310–420 mg. According to the Office of Dietary Supplements (ODS) a diet rich in magnesium may also reduce the risk of stroke, heart disease, and type 2 diabetes. Foods rich in magnesium include:
- black beans
- brown rice
- fat-free or low-fat yogurt
Dietary fiberDietary fiber is important for keeping the heart and gut healthy. Eating enough dietary fiber can help lower:
- cholesterol levels
- blood pressure
- the risk of cardiovascular disease
Folic acidHigh blood pressure can be particularly harmful during pregnancy, when doctors call it gestational hypertension. If a woman does not receive treatment for this issue, it can lead to complications such as preeclampsia, stroke, preterm delivery, and low birth weight. A 2018 study found that taking supplements containing folic acid lessened the risk of gestational hypertension and preeclampsia. Folic acid is a B vitamin, and getting enough of this vitamin during pregnancy can help prevent birth abnormalities. The Centers for Disease Control and Prevention (CDC) recommend that women who may become pregnant take 400 micrograms of folic acid per day. Many prenatal vitamins contain folic acid, which is also available as a standalone supplement. In people who are not pregnant, researchers have yet to determine whether folic acid has any effect on high blood pressure.
Coenzyme Q10Coenzyme Q10 (CoQ10) is a natural substance that occurs in the body and plays an important role in cell chemistry. It helps the cells produce energy. Some scientists believe that this supplement can reduce blood pressure by acting as an antioxidant and preventing fatty deposits from forming in the arteries. However, according to the ODS, “The small amount of evidence currently available suggests that CoQ10 probably doesn’t have a meaningful effect on blood pressure.” Also, the organization notes, research into the benefits for heart disease has been inconclusive. A 2016 Cochrane review found that taking CoQ10 supplements did not significantly affect blood pressure, compared with placebo. The researchers conclude that definitively determining the effects will require further well-conductedcoq10 studies.
Other supplementsAccording to the National Center for Complementary and Integrative Health, several other supplements may help lower blood pressure, including:
- green or black tea
- roselle (Hibiscus sabdariffa)
- fish oil, or others that include omega-3 fatty acids
What to avoidPeople should be wary of any claim that a supplement can significantly lower high blood pressure. Supplements are not regulated by the FDA, and their quality and contents can vary. Speak to a doctor before taking any dietary supplement. Some can have adverse effects and may interact with medications, including those for high blood pressure. A doctor can advise about possible benefits and side effects, and they may recommend a more reliable brand. A person with hypertension will benefit from avoiding substances that can raise blood pressure, including:
- oral contraceptives nonsteroidal anti-inflammatory drugs, or NSAIDs, such as ibuprofen
- systemic corticosteroids
- some antipsychotics
AlternativesIn most cases, high blood pressure is preventable and controllable. People can often manage their blood pressure by:
- consuming less sodium
- eating less fat, especially saturated fat
- having a diet rich in fresh fruits and vegetables
- staying physically active
- avoiding smoking
- treating sleep apnea, if present