One in eight deaths worldwide is due to high blood pressure. This condition is the main risk factor for heart and kidney disease, and it greatly increases the chances of a stroke. And, while conventionally-trained physicians tend to prescribe drugs to reduce blood pressure, these medications can produce toxic side effects. Fortunately there are a variety of vitamins and nutrients that can significantly reduce blood pressure. To discover the top 7 natural supplements for blood pressure control, keep reading.
Studies have shown that Vitamin D deficiency (blood levels under 20 ng/mL of 25-hydroxyvitamin D3) raises the risk of high blood pressure. To avoid deficiency, we should be getting at least 20 minutes of direct sunlight two or three times a week. You can also boost dietary levels of vitamin D with cold water (wild caught) salmon, organic mushrooms and pasture-raised eggs. However, to achieve optimal levels, you may have to take a supplement. Although individual needs may vary depending on gender, body mass, age, state of health and climate, experts maintain that most people need about 5,000 – 8,000 IU per day, to correct deficiencies in vitamin D.
Studies have shown that fish oil, which is rich in omega-3 fatty acids such as EPA and DHA, promotes the relaxation of arteries while reducing arterial inflammation. This in turn results in reductions in blood pressure. To lower blood pressure, it is advised to take between 1,000 and 2,000 mg of fish oil a day. Be sure to use a quality source of fish oil to avoid toxicity concerns.
Research has shown that doses between 30 mg and 360 mg a day of CoQ10 can drop the systolic reading by as much as 16.6 mmHg. CoQ10 not only lowers blood pressure, but it can help reverse resultant damage by decreasing abnormal thickening of the heart muscle. Typical dosages range from 200 to 300 mg a day.
Magnesium is essential for regulating heart rhythm and blood pressure and is particularly beneficial for people with cardiovascular disease. In one study involving patients with advanced heart disease, magnesium supplementation caused a 9 mmHg drop in systolic blood pressure. The systolic, or top measurement, records the pressure during heartbeats, while the diastolic reveals blood pressure between beats. For people who are low in magnesium supplementation can have even more dramatic effects on blood pressure. In one study of low-magnesium patients, supplementation with 450 mg of elemental magnesium a day dropped systolic levels a huge 20.4 mmHg.
Garlic contains an active constituent called allicin, which increases the body’s production of beneficial nitric oxide, which in turn enhances the dilation of blood vessels. In a meta-review published in 2016 in Journal of Nutrition, the authors examined 50 years of controlled trials involving almost a thousand participants and concluded that garlic lowered both systolic and diastolic blood pressure by an average of 8.7 and 6.1 mmHg respectively.
Cinnamon is high in cinnamaldehyde, an antioxidant compound that is being researched for its ability to decrease both blood pressure and blood sugar. Cinnamon is generally regarded as safe when taken in amounts typically added to food.
Anthocyanins are the flavonoids found in coloured fruits such as blueberries and blackberries. These flavonoids inhibit production of blood pressure-raising ACE (angiotensin-converting enzyme) while increasing production of beneficial nitric oxide. One study found that two servings of anthocyaninrich berries a day caused significant drops in systolic blood pressure.
Balancing blood pressure is one of the most important things you can do to protect your health. These natural supplements can be powerful tools in providing the means to do so.
If you are on any blood pressure medication and would like to go the supplement route, check with your doctor first. You can then contact me and we can check with muscle testing what supplements are best suited for you.