When considering natural supplements for supporting high blood pressure, it's important to focus on options that may support heart health as part of a comprehensive approach to cardiovascular wellness.
While lifestyle factors such as diet, exercise, and stress management play an important role in blood pressure regulation, some individuals may also explore supplementary options that have been backed by scientific evidence.
Here are some supplements that have been studied for their potential cardiovascular effects:
1. Magnesium
Magnesium is a mineral that plays a role in a number of key bodily functions. A meta-analysis published in the European Journal of Clinical Nutrition observed that magnesium supplementation may support healthy blood pressure levels, especially in individuals with low magnesium intake.(1)
Those looking to support heart health with magnesium might consider forms like magnesium glycinate and magnesium taurate, which are known for being well-absorbed.(2) Magnesium glycinate is known for its gentle effect on digestion, while magnesium taurate contains taurine, a compound involved in cardiovascular function.
How it supports cardiovascular health:
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Contributes to support blood vessel function and healthy circulation.(3)
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Plays a role in calcium regulation within cells.(4)
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Supports electrolyte balance, which helps maintain fluid balance in the body.(5)
- Involved in the production of nitric oxide, a molecule that supports blood vessel function.(6)
Additionally, magnesium supports electrolyte balance and plays a role in the body’s natural inflammatory response.(2)
2. Potassium
Potassium is an important mineral that supports human health and well-being. Some studies suggest that increased dietary potassium intake may support healthy blood pressure levels.(7)
Potassium citrate and potassium chloride are the forms that are commonly used in supplements, but dietary sources (bananas, avocados, leafy greens) are usually recommended first.
How it supports cardiovascular health:
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Plays a role in normal blood vessel function.(8)
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Supports the body’s ability to maintain a healthy balance of sodium and fluids.(9)
- Contributes to kidney function, which further helps regulate fluid balance in the body.(10)
3. Omega-3 Fatty Acids (Fish Oil)
Omega-3 fatty acids support many important bodily functions. Clinical trials have shown that omega-3 supplements may help support healthy blood pressure levels, particularly when taken at higher doses (~3 grams daily).(11) However, Algal oil provides a plant-based alternative for those who don't consume fish.
How it supports cardiovascular health:
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Supports a healthy inflammatory response, helping to maintain normal blood vessel function.(12)
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Plays a role in nitric oxide production, which supports normal blood vessel function.(13)
- Helps maintain healthy triglyceride levels and supports endothelial function.(14)
4. Coenzyme Q10 (CoQ10)
CoQ10 is an antioxidant that supports mitochondrial function, and some studies suggest that CoQ10 supplementation may support healthy blood pressure levels, particularly in people with heart conditions.(15)
Ubiquinol is a form of CoQ10 that may be better absorbed by the body and is often recommended for supporting cardiovascular health.(16)
How it supports cardiovascular health:
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Plays a role in nitric oxide production, which helps maintain normal blood vessel function.(17)
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Helps reduce oxidative stress and inflammation, which are associated with cardiovascular health.(18)
5. Beet Root Supplements
Beetroot is naturally high in nitrates, which the body converts into nitric oxide, supporting healthy blood flow and blood pressure levels.(21)
Studies suggest that consuming beetroot juice or beetroot powder may help support a healthy blood pressure levels. Nitrate supplements derived from beets are another option to consider.
How it supports cardiovascular health:
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May support endothelial function and contribute to normal arterial flexibility.(21)
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Assists with healthy oxygen delivery and blood flow.(22)
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May help maintain arterial flexibility.(25)
- Supports endothelial function, which contributes to healthy circulation.(25)
6. Vitamin D
Vitamin D is a fat-soluble vitamin and an essential nutrient for human health. Some studies suggest that vitamin D supplementation may help support healthy blood pressure, especially in individuals with low initial vitamin D levels.(26)
Vitamin D3 (cholecalciferol) is a more bioavailable form and may be better absorbed than Vitamin D2.(27) For optimal absorption, it is best taken with meals that contain fat.
How it supports cardiovascular health:
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Supports the regulation of calcium levels, which plays a role in normal blood vessel function.(28)
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Helps support the body’s natural regulation of the renin-angiotensin-aldosterone system (RAAS), which is involved in blood pressure management.(29)
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May help support a healthy inflammation response and oxidative stress in blood vessels.(30)
- Supports normal endothelial function and arterial flexibility.(30)
While these supplements show potential, their effects may vary based on individual health conditions, dosages, and interactions with medications. It's important to consult a healthcare provider before starting any supplement regimen, especially if you're taking blood pressure medications.
How to Decide Which is Right for You?
When incorporating supplements into supporting your metabolic and heart health, it’s important to take a careful approach to ensure safety and effectiveness. Start with one supplement at a time to monitor its impact and minimize the risk of potential side effects. Introducing multiple supplements simultaneously can make it more difficult to determine which is providing benefits or causing any issues.
It’s also crucial to consider potential interactions with medications. Consulting a healthcare provider before starting a new supplement helps ensure safe integration.
With those disclaimers out of the way, let’s explore how to narrow down the right supplements for you.
Identify Imbalances
If you have low magnesium levels, which may result in muscle cramps, or are under high stress, magnesium supplements may be a good option to consider.
Additionally, those with a high-sodium diet or kidney-related blood pressure concerns may consider potassium supplements to support normal sodium balance.
Or, if you have low Vitamin D levels, which is common in those who get limited sun exposure, Vitamin D3 supplementation may be advisable.
Assess Diet and Lifestyle
If your diet is low in omega-3s, particularly due to little or no consumption of fatty fish, an omega-3 supplement containing EPA and DHA may offer benefits. Or, if you barely eat nitrate-rich foods such as beets or leafy greens, beetroot juice or powder can be a natural way to support healthy blood pressure.
How Long Does it Take For Natural Supplements to Take Effect?
Individual responses to supplementation can vary, and some people may experience effects sooner or later than others. The effectiveness of natural supplements can be influenced by factors such as serving size, diet, lifestyle, and existing health conditions.
When using natural supplements for metabolic support, it's important to:
- Be consistent with supplementation
- Maintain a healthy lifestyle, including proper diet and regular exercise
- Continue monitoring blood pressure regularly
- Consult with a healthcare provider before starting any new supplement regimen, especially if you have existing health conditions or are taking medications
Remember that natural supplements for blood pressure support should not replace prescribed medications or lifestyle changes recommended by your healthcare provider. Always work with a medical professional to develop a comprehensive approach to managing blood pressure.
Citations
[1] https://pubmed.ncbi.nlm.nih.gov/22318649/
[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC6683096/
[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC3299255/
[4] https://www.ahajournals.org/doi/10.1161/atvbaha.117.309182
[5] https://pmc.ncbi.nlm.nih.gov/articles/PMC6524065/
[6] https://pubmed.ncbi.nlm.nih.gov/7573390/
[7] https://pmc.ncbi.nlm.nih.gov/articles/PMC7429027/
[8] https://pmc.ncbi.nlm.nih.gov/articles/PMC9961878/
[9] https://pmc.ncbi.nlm.nih.gov/articles/PMC10863666/
[11] https://pmc.ncbi.nlm.nih.gov/articles/PMC9238708/
[12] https://pmc.ncbi.nlm.nih.gov/articles/PMC8413259/
[13] https://pmc.ncbi.nlm.nih.gov/articles/PMC4537737/
[14] https://pmc.ncbi.nlm.nih.gov/articles/PMC7954591/
[15] https://www.mayoclinic.org/drugs-supplements-coenzyme-q10/art-20362602
[16] https://pmc.ncbi.nlm.nih.gov/articles/PMC10017323/
[17] https://pubmed.ncbi.nlm.nih.gov/14695928/
[18] https://pmc.ncbi.nlm.nih.gov/articles/PMC8151454/
[19] https://pmc.ncbi.nlm.nih.gov/articles/PMC11397061/
[20] https://pmc.ncbi.nlm.nih.gov/articles/PMC139960/
[21] https://pmc.ncbi.nlm.nih.gov/articles/PMC7600128/
[22] https://pmc.ncbi.nlm.nih.gov/articles/PMC5295087/
[23] https://pmc.ncbi.nlm.nih.gov/articles/PMC4793528/
[24] https://pmc.ncbi.nlm.nih.gov/articles/PMC6683098/
[25] https://pmc.ncbi.nlm.nih.gov/articles/PMC3544054/
[26] https://pmc.ncbi.nlm.nih.gov/articles/PMC2851242/
[27] https://pmc.ncbi.nlm.nih.gov/articles/PMC6631968/
[28] https://pmc.ncbi.nlm.nih.gov/articles/PMC3120050/