When I was checking out the vitamin and supplement area of my local store, I didn’t think I knew what half of them were or how to pronounce their names. Many supplements are popular now, that no one heard of a few years ago. The supplement industry has exploded, and it seems that you can buy a supplement for just about anything. What used to take up a tiny area of the shelves, now has half an isle dedicated to them.
When it comes to supplements for blood pressure, there are many of them also. Some of them are blood pressure formulas, which is a combination of supplements to lower your blood pressure. Then there are isolated supplements, like magnesium, that’s not specifically targeted for blood pressure but can help lower it.
The formulas are harder to find on store shelves and can be found easily on the internet. This blog post will mostly concentrate on the isolated supplements which can mostly be found in most vitamin areas of your supermarket or vitamin store. All the supplements in this blog post are proven to lower blood pressure because they are backed by scientific studies performed on humans.
It’s important to note that supplements are not a replacement for medication. Whether you’re on blood pressure medication or not, and you want to start taking a supplement, check with your doctor first. If you don’t have a doctor, health insurance or you want to change your plan, I wrote a blog post on a health plan service that can steer you to affordable ones that are right for you. You can check it out right here.
30 Supplements To Lower Blood Pressure
There are a few ways Magnesium can help to lower blood pressure. First, it has a calming effect on the body including the blood vessels. Magnesium helps them to relax and prevent them from constricting (resource). When blood vessels constrict, it raises blood pressure.
Since magnesium has a calming effect on the body studies have shown magnesium can help with insomnia (resource). We all know getting enough sleep helps to lower stress levels which helps to lower blood pressure.
Both potassium and calcium are important in controlling blood pressure. Adequate, long-term intake of magnesium helps to regulate both of these minerals making this another way it helps to lower BP (resource).
There have been numerous studies that showed magnesium lowered blood pressure. An analysis of 34 trials, published in Hypertension (resource) involved over 2,000 people, found that both systolic and diastolic blood pressure was lowered.
Calcium is a mineral that is the structural component of teeth and bones. It is needed for proper muscle contraction, nerve transmission and influences blood pressure.
Harvard Health reports that calcium is beneficial for proper blood pressure because it helps to control the relaxing and tightening of blood vessels. In addition it’s helpful with the release of enzymes and hormones needed for most body functions (resource).
A recent study (resource) of adult women showed calcium supplementation can lower diastolic blood pressure significantly. Another study (resource) showed that people with high blood pressure had low calcium intake and the supplementation of calcium foods lowered blood pressure.
Like magnesium, potassium can help lower blood pressure in more than one way. The first way is it helps keep your blood vessels relaxed, which keeps blood pressure lower (resource). A constricted blood vessel increases blood pressure and makes your heart work harder.
Another way potassium helps to lower blood pressure is it lessens the negative effects of sodium (resource). The more potassium consumed, the more sodium is lost through urine. Sodium can increase fluid in the body causing blood pressure to increase.
Potassium helps balance the potassium to sodium ratio. Studies have shown the proper potassium to sodium ratio was more effective in lowering blood pressure than concentrating on potassium or sodium individually (resource). A potassium intake of 4,700mg and about 1,200-1,500 of sodium is recommended.
The ancient greeks used garlic to help increase circulation and as a diuretic. Today, modern studies have proven these benefits to be true. Garlic contains compounds with medicinal properties and lowers cholesterol. It has been shown to reduce systolic and diastolic blood pressure significantly (resource).
5. Coenzyme Q10
AKA Coq10, the main role of this antioxidant is it helps your cells produce energy. CoQ10 neutralizes free radicals and protects the cells in your body. Published in the Journal of Human Hypertension, numerous studies showed a decrease in diastolic and systolic blood pressure after supplementing with CoQ10 (resource).
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6. Blood Pressure Optimizer
This blood pressure formula makes my list of supplements for a few reasons. It has 12 proven ingredients to help lower blood pressure including potassium, magnesium, pomegranate, celery seed, calcium, Vitamin C, lycopene, B6, grape seed extract and English Hawthorne berry extract.
I’ve been taking the Blood Pressure Optimizer , and it has become a staple in my efforts to keep my blood pressure at lower levels. On those days when I can’t consume all the correct nutrition, this supplement is perfect.
If you’re interested in reading more or checking out the Blood Pressure Optimizer website, you can visit my blog post right here and click the link in my post.
7. Folic Acid
Folic acid can improve blood flow and help blood vessels to relax. In a study of over 3,000 women, the findings suggest that using folic acid containing supplements may lower the risk for high blood pressure during pregnancy and preeclampsia (resource). Another study showed that people with high blood pressure taking folic acid, may lower blood pressure (resource).
Fiber intake tends to be far below the recommended amount in most people’s diet. Increasing your fiber intake can help lower blood pressure and prevent high blood pressure from occurring. A study published in the Jama Internal Medicine, showed that after supplementing with fiber, people showed a slight decrease in systolic blood pressure and a larger decrease in diastolic BP. The blood pressure decreases were larger in people over 40 with high blood pressure (resource).
A form of L-carnitine, it’s an amino acid that is found in almost all the cells of your body. It increases the activity of certain nerve cells and plays an important role in the production of energy. This study published in the Journal Hypertension, showed that people treated with Acetyl-L-Carnitine showed a significant blood pressure lowering effect (resource).
10. Vitamin D
Vitamin D is more known for its role in maintaining strong bones and teeth. There is a good chance you didn’t know low levels of vitamin D have been linked to high blood pressure (resource). A review of 11 studies on the effect of vitamin D on blood pressure, showed a minor reduction of diastolic blood pressure (resource).
Melatonin is a hormone that is produced by the pineal gland in your brain. It helps your body recognize when it’s time to sleep and wake up. Melatonin is often used as a supplement for sleeping problems like jet lag or unusual work shifts. A study of 38 people with high blood pressure, especially at night, was conducted to test the effects of melatonin with blood pressure. The researchers found that night time systolic and diastolic blood pressure was reduced significantly (resource).
12. Ceylon Cinnamon
Ceylon Cinnamon is also known as “true cinnamon.” This spice is native to southern parts of India and Sri Lanka. Ceylon Cinnamon is less common and more expensive than most cinnamons. It has many health benefits including blood pressure. Cinnamon helps with blood circulation because of its anti-inflammatory properties.
Ceylon has been known to help lower blood pressure all the way back to the 1970s (resource). In a recent published study, consumption of cinnamon was associated with a reduction in systolic and diastolic blood pressure (resource). Ceylon supplements can be purchased through Amazon in a capsule or tablet.
13. Vitapost Blood Pressure Support
This is another blood pressure formula that makes my list of supplements. It’s hard to argue with the combination the ingredients, B6, B12, Niacin, Garlic, Olive Leaf, Hibiscus Flower, Folate, Hawthorn Extract and Decaffeinated Green Tea. There are numerous studies, listed in this blog post, how they lower blood pressure. B6 has many benefits for the heart including lowering risk of heart disease. In addition, B6 is proven how it improves the cellular absorption rate of magnesium.
If you would like to read up on it some more, you can visit my blog post by clicking right here.
14. Omega-3 Fatty Acids
Omega-3 fatty acids are well known for improving risk factors for heart disease. In the past, researchers observed that areas of people that ate a lot of fish had low rates of heart related diseases. The low rates were later proved to be related to omega-3 fatty acid consumption (resource).
There’s no surprise to me that omega-3 has been linked to reducing blood pressure. In one study, participants were given salmon three times a week which equaled a daily consumption of 2.1g of omega-3. The group showed a reduction in systolic blood pressure and a significant decrease in diastolic BP (resource). Omega-3 fatty acids can mostly be found with fish oil and flaxseed oil supplements.
Pycnogenol is an extract from the maritime pine bark. It’s being used to treat a lot of ailments including blood pressure. In one small study, participants who took 125mg of pycnogenol a day for 12 weeks showed a reduction in blood pressure (resource).
This sweet ruby-red fruit has many heart healthy ingredients including potassium. Pomegranate contains 3 times the antioxidant activity of green tea or red wine. In a recent study, participants reduced systolic blood pressure while drinking pomegranate juice (resource). Pomegranate is available as a supplement and can easily be found online in Amazon.
17. Beet Root
Beetroot, also know as beet, has been gaining popularity lately due to studies showing their many benefits. One of those benefits is blood pressure. Beets are a good source of folate and potassium which are good for lowering blood pressure. Beets also contain nitrate which converts to nitrites. Nitrites helps muscle tissue relax and keeps the blood flowing.
A study in the Journal Hypertension, showed that people with high blood pressure lowered their blood pressure while drinking a daily glass of beetroot juice (resource). Another study published in the Journal Nutrition, found that a significant reduction in systolic blood pressure was associated with beetroot juice supplementation (resource).
Yes, spinach is available as a supplement. They sell spinach leaf extract, spinach leaf capsules and spinach powder to name a few. Spinach can benefit blood pressure mainly because of its high magnesium content. As stated earlier, magnesium helps your blood vessels relax and regulate potassium and calcium which helps lower blood pressure. Spinach supplements can easily be found on the internet and is sold on Amazon.
Cranberry fruit contains antioxidant and anti-inflammatory properties. High in fiber, a cup of cranberries is only 50 calories. This can help limit damage to your blood vessels. In addition, cranberry juice has been reported to reduce blood pressure by increasing blood flow and keeping the arteries open. In one study, people who drank cranberry juice everyday for 8 weeks had a decrease in systolic and diastolic blood pressure (resource).
Hibiscus is a flowering plant mainly used in Asia and the Middle East for years. You may have heard of Hibiscus tea which I featured in my blog post, “10 Drinks To Lower Blood Pressure Backed By Science.” You can check out that post by clicking right here. The tea has been found to lower blood pressure. The most recent study found drinking Hibiscus Tea significantly lowered systolic and diastolic blood pressure (resource). Hibiscus is also found in supplement form, either powder or capsules which you can find online in places like Amazon.
21. Cocoa Flavonoids
Flavonoids are naturally occurring compounds distributed in plants and plant-based foods. Cocoa flavonoids are from the cacao plant used to make chocolate. Cocoa flavonoids have anti-inflammatory and antioxidant properties. They improve nitric oxide metabolism and reduce the risk of cardiovascular diseases.
A recent study showed cocoa consumption lowered blood pressure in people who were healthy and with high blood pressure (resource). Cacao powders and capsules are available as a supplement. Make sure you choose one that does not have added sugar or additives.
22. Olive Oil
There are studies where olive oil was added to a diet without making any other changes. After adding olive oil, participants showed a decrease in systolic and diastolic blood pressure (resource). In addition, recent evidence has shown the addition of olive oil into a diet lessened the amount of blood pressure medication needed (resource).
23. Vitamin C
There are a few ways vitamin C has been shown as a way to lower blood pressure. According to researchers from John Hopkins University School of Medicine, taking 500 mg of vitamin C daily can lower blood pressure (resource).
Second, the antioxidant activities of vitamin C may reduce damage of blood vessel walls caused by oxidative stress. Vitamin C may increase the availability of nitric oxide which helps blood vessels to relax (resource).
Third, it has been shown that people with higher vitamin C levels have lower blood pressure (resource). Luckily, vitamin C can be found just about anywhere, including your local supermarket.
24. Riboflavin (B2)
Riboflavin helps convert folate to a form required for the transformation of homocysteine to methionine. This is important because too much homocysteine in the blood is associated with an increased risk of high blood pressure. In a recent study, people with high blood pressure who supplemented with Riboflavin, showed a lower concentration of homocysteine and lower blood pressure (resource).
25. Banana Powder
Bananas are a beneficial way to lower your blood pressure because of its high potassium content. Although it’s not in the top 5 of potassium high foods, each banana contains about 400 mg. Potassium is important for lowering blood pressure because it helps balance the potassium to sodium ratio and to relax blood vessels. Banana powders are available online and can be added to smoothies, yogurts and more. Be careful not to get banana powder confused with banana flour or the supplement Banaba.
Broccoli is a cruciferous vegetable that is a good source of magnesium, potassium and calcium. All 3 of these are known to help lower blood pressure (resources above). The main active ingredient in broccoli, sulforaphane, is linked with a specific metabolic pathway that leads to lower BP (resource). In addition, broccoli sprouts contain a lot of compounds that may help reduce damage to blood vessels which play a role with blood pressure. Broccoli can be purchased online as a supplement and is sold in a capsule, pill or powder.
27. Sweet Potato
A sweet potato supplement is a beneficial way to lower your blood pressure because of its high potassium content. In addition, it also contains calcium and vitamin C making these 2 more good reasons to benefit your blood pressure (resources above). Sweet potato also contains iron, beta-carotene, vitamin A, B6 and manganese making it a powerful supplement for your blood pressure and heart health. There are plenty of sweet potato supplements listed on Amazon as a powder or a capsule.
Blueberries are efficient as a supplement to lower your blood pressure because of its high levels of anthocyanin. Anthocyanin give blueberries their dark color and improve the function of the blood vessels which help with blood flow and pressure. In a recent study found that consuming 200 grams of blueberries daily decreased systolic blood pressure (resource). Blueberry supplements are sold on Amazon as a capsule or powder.
Cardamom is a seasoning that comes from India. It has high levels of antioxidants and has diuretic properties which is the likely reason for it lowering blood pressure. In one study, 20 adults were given cardamom daily and after 12 weeks their blood pressure levels had significantly decreased to normal levels (resource). Cardamom supplements are hard to find but a few are listed on Amazon as a capsule.
There are many nutrients in flaxseed including antioxidants, fiber, omega-3 fatty acid and lignans making it beneficial for your heart. In addition, it has been proven to lower blood pressure. 11 studies were analyzed and published in the Journal Nutrition. The results indicated that supplementing with flaxseed reduced systolic and diastolic blood pressure (resource). Flaxseed supplements are typically easy to find in stores.
Are there high blood pressure supplements to avoid? There are some supplements that claim to lower blood pressure in studies. Before purchasing, look into the studies and see whether those studies were performed on humans. While researching supplements for this blog post, I came across some supplements that were only proven to lower blood pressure in laboratory rats. It’s possible those supplements may work on a human but I would rather spend my money on a supplement proven to work on a human. All the supplements listed in this blog post lowered blood pressure in studies with humans.
Supplements are not a substitute for medication. If you are on medication already, don’t stop taking them without approval from your doctor. Some supplements don’t have good interactions with some blood pressure medications. Never start taking a supplement without first getting prior approval from your doctor.
In addition to lowering blood pressure, some blood pressure medications may reduce the risk of a heart attack, stroke and cardiovascular disease. Although some supplements may lower blood pressure, they may be unproven to reduce a heart attack, stroke or cardiovascular disease the same as medication.
Some supplements, although proven to lower blood pressure, may not lower it the same amount as blood pressure medication. When buying your supplements, remember they are not regulated the same way that prescriptions medications are. Always purchase supplements from trusted suppliers.
If you found this Blood Pressure topic interesting check out these related blood pressure articles also found in this same website:
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- What Is Low Blood Pressure – Everything You Need To Know
- 25 Ways On How To Lower Blood Pressure