High blood pressure is a serious health condition that can lead to heart disease, stroke, and other serious health problems. Fortunately, research shows that certain supplements can help lower blood pressure. Potassium, omega-3 fatty acids, probiotics, calcium, magnesium, folic acid, CoQ10, and dietary fiber are all beneficial for reducing blood pressure. Potassium is a mineral that helps keep the heart, kidneys, and other organs working properly.
It counteracts the effects of salt on the blood and relieves tension in the walls of blood vessels, which can lower blood pressure. Most people can increase their potassium intake by eating more foods rich in this mineral, such as avocados, bananas, milk, yogurt, mushrooms, orange juice, potatoes, tomatoes and tuna. However, those with kidney disorders should talk to their doctor before taking a potassium supplement. Omega-3 fatty acids have many functions in the body, including keeping blood vessels healthy.
Research suggests that they may also help lower blood pressure. Fish oil, krill oil, and cod liver oil are available in pharmacies and supermarkets. Alternatively, algae oil is made from seaweed and is suitable for vegetarians and vegans. Probiotics are living microorganisms that help people maintain a healthy balance of bacteria in the gut.
Some studies have shown that they can also lower blood pressure. People often take probiotics in the form of fermented foods and yogurt or as dietary supplements.The human body needs calcium to build bones and cause blood to clot, muscles to contract, and the heart to beat. Most people will get all the calcium they need from their diet. For those who can't get enough calcium from their food, calcium supplements are available at pharmacies, grocery stores, and online.Magnesium is a mineral needed for the normal functioning of the body.
It can help regulate blood pressure by allowing blood vessels to relax. Taking 368 mg of magnesium supplements daily for three months reduced systolic blood pressure by 2.00 mmHg and diastolic blood pressure by 1.78 mmHg.Folic acid is a B vitamin that is routinely given to pregnant women. It prevents birth defects that can affect the baby's brain and spinal cord. Some studies also show that folic acid can lower blood pressure, especially in pregnant women.Coenzyme Q10 (CoQ) is found in the body and in many foods.
It helps the body convert food into energy and protects it from toxic free radical damage. In one study, CoQ10 did not cause any significant change in blood pressure.Melatonin is a hormone released by the body that controls the sleep-wake cycle. It is primarily used as a supplement to treat short-term insomnia. A study showed that repeated intake of melatonin improves sleep and blood pressure.Vitamins are nutrients that the body needs to maintain normal functioning.
Some vitamins, such as vitamin C and B vitamins, such as B2, B6 and B12 are beneficial for reducing blood pressure. Fish oil supplements are high in omega-3 fatty acids. Studies show that omega-3 intake has significant effects on blood pressure. In one study there was a significant reduction in systolic and diastolic blood pressure of 4.51 mmHg and 3.05 mmHg respectively in participants who consumed fish oil.
Dietary fiber is important for a complete and healthy diet and can also improve high blood pressure. In one study dietary fiber supplements reduced systolic blood pressure by 1.13 mmHg and diastolic blood pressure by 1.26 mmHg. Increasing dietary fiber intake can help control blood pressure. Sources of dietary fiber include fresh fruits and vegetables, legumes and whole grains.
If you're looking for ways to lower your blood pressure naturally with supplements then these are some of your best options! However it's important to talk to your doctor before taking any supplements as they may interact with other medications or have side effects.