High blood pressure affects nearly as much hypertension; high blood pressure often has no symptoms, earning it the nickname “the silent killer.” Over time, the force of blood pushing against artery walls can cause damage and lead to heart disease, stroke, kidney failure, and other health problems. While medications can help lower blood pressure, some prefer to try natural approaches first or add supplements to their treatment plan. Research suggests certain vitamins, minerals, and other supplements may help support healthy blood pressure levels when used alongside diet and lifestyle changes.
- Magnesium – This mineral helps relax blood vessels and balance calcium channels. Supplements may lower systolic and diastolic pressure. Top food sources include nuts, seeds, leafy greens, and beans.
- Potassium – Helps lower blood pressure by balancing sodium levels. Aim for 4,700 mg daily from foods like bananas, potatoes, yogurt and fish.
- Omega-3s – EPA and DHA from fish oil promote vasodilation and reduce inflammation. Aim for at least 250 mg daily.
- Garlic – Contains compounds that relax supplements to lower blood pressure vessels and reduce arterial damage. May lower systolic blood pressure.
- CoQ10 – This antioxidant supports cellular energy and heart health. Ubiquinol supplements may lower BP modestly.
- 6. Magnolia Bark – Used in Chinese medicine to promote relaxation of blood vessels. More research needed.
- Vitamin C – This antioxidant protects cells, relaxes blood vessels and may lower BP by 5 points or more.
- Calcium – Supports nerve health and heart function. Get 1,000-1,200 mg daily from foods like dairy, greens and seafood.
- Vitamin D – The “sunshine vitamin” helps regulate calcium absorption and immune function. Sufficient levels may support healthy BP.
- Hawthorn Berry – Rich in antioxidants, this traditional herb may help lower systolic and diastolic BP.
- Grape Seed Extract – Contains polyphenols that may reduce arterial damage and lower blood pressure.
- Pomegranate Juice – Abundant in antioxidants, pomegranate juice improves blood flow and lowers BP, studies suggest.
- Beetroot Juice – Nitrates in beets promote vasodilation and may reduce BP by 5-10 mmHg.
- Flaxseeds – Fiber and omega-3s in flax help reduce artery inflammation and lower cholesterol.
- Spirulina – These Blue – Green Algae is rich in protein, vitamins and minerals that support healthy circulation.
- Chamomile tea – Contains antioxidants that may reduce hypertension risk. Also promotes relaxation.
- Reishi mushrooms – Used for centuries in Eastern medicine to boost immunity and heart health.
- Cinnamon – Has anti-inflammatory properties and contains cinnamaldehyde, which relaxes blood vessels.
- Ginkgo biloba – Extract from this tree act as a vasodilator and lower BP, studies indicate.
- Green Tea – Rich in polyphenols and antioxidants, green tea may protect against hypertension.
Always consult your doctor before starting supplements, especially if you already take medication for high blood pressure. Certain supplements can interact with prescription drugs.
A natural, healthy lifestyle serves as your foundation. Be sure to stay active, reduce sodium, aim for a healthy weight, quit smoking, manage stress and get enough sleep. They are supplements extra blood pressure support.
