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If you have high blood pressure, losing weight will help your condition. But you cannot safely take many diet pills that suppress appetite, as such medications can potentially increase your blood pressure, warns the Mayo Clinic.
- Overview
- 1. Magnesium
- 2. Vitamin D
- 3. B vitamins
- 4. Potassium
- 5. CoQ10
- 6. L-arginine
- 7. Vitamin C
- 8. Beetroot
- 9. Garlic
Magnesium, vitamin D, and potassium are just a few of the many supplements that may help lower high blood pressure.
Over 30% of the world’s population has high blood pressure, which is considered the leading modifiable risk factor for heart disease and early death (1).
Still, numerous strategies can help you reduce blood pressure, such as following a healthy diet, quitting smoking, cutting back on alcohol, exercising, and losing excess body fat (2).
What’s more, certain supplements have been shown to help reduce high blood pressure.
Magnesium is a mineral that’s critical for many bodily functions, including blood pressure regulation (3).
Studies show that magnesium supplements may help reduce blood pressure by increasing the production of nitric oxide — a signaling molecule that helps relax blood vessels (4).
A review of 11 randomized studies found that magnesium, taken at 365–450 mg per day over an average of 3.6 months, significantly reduced blood pressure in people with chronic medical conditions (5).
Another review of 10 studies in over 200,000 people suggested that greater dietary intake of magnesium may protect against high blood pressure in the first place. Every 100-mg daily increase in dietary magnesium was linked to a 5% reduction in high blood pressure risk (6).
Research shows that people with high blood pressure tend to have lower levels of vitamin D than those without this condition (7, 8).
Studies also demonstrate that higher blood levels of vitamin D may help protect against high blood pressure.
A review of data in over 300,00 people found that those with the highest vitamin D levels had up to a 30% reduced risk of high blood pressure, compared with those with the lowest levels (9, 10).
Thus, people with high blood pressure should get their vitamin D levels checked and supplement accordingly.
Several B vitamins may help reduce blood pressure levels.
For example, vitamin B2 (riboflavin) supplements have been shown to help reduce blood pressure in adults with methylenetetrahydrofolate reductase (MTHFR) gene mutations, which make high blood pressure more likely (11, 12, 13).
Folic acid and folate supplements — vitamin B9 — may also lower blood pressure in people with heart disease. Additionally, higher folate intake in young adulthood may protect against this condition later in life (14, 15).
While animal studies suggest that vitamin B6 supplements likewise reduce high blood pressure, human research is lacking (16).
Potassium may be the best known nutritional supplement for blood pressure regulation. Studies suggest that increasing your intake through food or supplements helps reduce high blood pressure levels (17, 18, 19, 20).
Potassium works by promoting sodium excretion through the urine and helping blood vessels relax.
In a review of 23 studies, potassium supplements led to a modest but significant drop in blood pressure, compared with a placebo (18).
Other reviews note that these supplements are safe and effective, though they appear most effective in people with high blood pressure who follow high sodium diets (19, 21).
Coenzyme Q10 — commonly called CoQ10 — is a vitamin-like molecule that’s made by your body and found in certain foods (22).
When taken as a supplement, it may help reduce blood pressure.
A review of 17 studies found that CoQ10 supplements significantly reduced systolic blood pressure, which is the top number on a reading (23).
However, results from other studies are mixed. Thus, more research is needed (24).
L-arginine is an amino acid that may lower blood pressure levels when taken as a supplement.
An umbrella review of 7 meta-analyses in 4,676 people demonstrated that L-arginine supplements significantly reduced total blood pressure in people with high levels, as well as diastolic blood pressure in pregnant women with high levels (25).
Vitamin C is a water-soluble nutrient that your body needs for many important processes. Although study results are mixed, recent research suggests that vitamin C supplements may help lower blood pressure.
In a review of 8 studies in people with high blood pressure, taking 300–1,000 mg per day of vitamin C significantly reduced their levels (26).
Athletes often take beetroot supplements to bolster exercise performance because this root vegetable improves blood flow and oxygen delivery to your muscles (28).
Interestingly, beetroot supplements have been shown to reduce blood pressure in people with and without high blood pressure (28, 29).
Garlic is linked to a variety of benefits, including reduced blood pressure and heart disease risk (31).
Adding a garlic supplement to your routine may help lower your blood pressure naturally. In fact, in a review of 12 studies, garlic supplements reduced systolic and diastolic blood pressure by an average of 8.3 mmHg and 5.5 mmHg, respectively (32).
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Jul 12, 2022 · 1. Lose extra pounds and watch your waistline. Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises blood pressure. Weight loss is one of the most effective lifestyle changes for controlling blood pressure.
- Lose Extra Pounds and Watch Your WaistlineBlood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which furthe...
- Reduce Sodium in Your DietEven a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high bl...
- Limit The Amount of Alcohol You DrinkAlcohol can be both good and bad for your health. By drinking alcohol only in moderation — generally one drink a day for women, or two a day for me...
- Monitor Your Blood Pressure at Home and See Your Doctor RegularlyHome monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to po...
- Phentermine (Adipex-P and Lomaira) Phentermine is one of the most widely used prescription weight loss medications in the United States and has been around since the 1950s.
- Qsymia (Phentermine and Topiramate) This popular weight loss pill contains phentermine combined with a migraine medication called topiramate. Research shows combining these two drugs may result in greater weight loss than either alone.
- Contrave (Naltrexone and Bupropion) Contrave is another FDA-approved prescription-only weight loss medication that combines naltrexone and bupropion.
- Orlistat (Xenical) Orlistat is another FDA-approved prescription weight loss medication in capsule form. You may be familiar with Orlistat’s over-the-counter version, Alli, available at a lower dose.
Feb 5, 2024 · The first study, published Monday in the American Heart Association journal Hypertension, found that the drug tirzepatide – sold under the brand names Zepbound for obesity and Mounjaro for...
The following lifestyle changes can make a huge difference to your blood pressure and help to prevent the development of heart disease and stroke: Eat a healthy diet that’s low in salt and emphasizes fruit, vegetables and whole grains. Lose extra pounds and maintain a healthy weight.
