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Hypertension, or high blood pressure, occurs when an individual has a systolic blood pressure reading exceeding 130 mmHg and/or a diastolic blood pressure reading exceeding 80 mmHg. It’s a common issue that affects approximately 116 million adults in the U.S., according to the Centers for Disease Control and Prevention (CDC)[1]. If left untreated, high blood pressure can damage organs and lead to serious health concerns, such as heart disease, stroke or kidney disease.
Proper treatment is crucial when it comes to reducing the risk of health problems caused by high blood pressure. In addition to pharmaceutical treatments, certain dietary supplements may help lower blood pressure. Read on to learn more about the causes and symptoms of high blood pressure, as well as expert-recommended supplements that may help.
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What Causes High Blood Pressure?
“Causes [of high blood pressure] aren’t completely understood,” says Michael Weinrauch, M.D., a board-certified cardiologist and chair of cardiology at Overlook Medical Center in New Jersey. “However, the condition likely results from an interaction of both environmental and genetic factors.”
While the majority of individuals diagnosed with high blood pressure have primary hypertension, characterized by no specific cause, a small percentage of patients have secondary hypertension, which can be attributed to underlying medical conditions like hormonal disorders, such as Cushing’s syndrome or hyperthyroidism.
Certain factors can increase a person’s risk of high blood pressure, which usually develops slowly over an extended period of time, according to Dr. Weinrauch. These factors include:
- A family history of high blood pressure
- Increased age
- A lack of physical activity
- Having overweight or obesity
- Eating a high-sodium diet
- A lack of sleep or poor sleep quality
- Excess alcohol consumption
High Blood Pressure Symptoms
In many cases, people with high blood pressure don’t have symptoms until they experience a hypertensive crisis, an emergency medical situation in which one’s systolic blood pressure reading exceeds 180 mmHg and their diastolic blood pressure reading exceeds 120 mmHg.
According to the World Health Organization (WHO), symptoms of very high blood pressure may include:
- Headaches
- Chest pain
- Dizziness
- Difficulty breathing
- Nausea or vomiting
- Vision changes
- Anxiety
- Confusion
- Nosebleeds
- Abnormal heart rhythm
Seek immediate medical attention if you experience these symptoms alongside high blood pressure.
Can Supplements Help Lower Blood Pressure?
Although research is limited regarding the effects supplements have on high blood pressure, some evidence suggests that certain supplements could be helpful in reducing blood pressure, says Ragu Murthy, M.D., a board-certified cardiologist and founder of Well and You, a multi-speciality health care practice in Jacksonville, Florida.
However, supplements shouldn’t be used as a substitute for medical treatment and should always be approved by a health care provider before consumption, he adds.
Best Supplements for Reducing Blood Pressure, According to Experts
If you’re working to lower your blood pressure, our experts recommend discussing these five supplements with your health care provider.
Omega-3 Fatty Acids
Omega-3 fatty acids, a type of polyunsaturated fat found in fish oil supplements, flaxseeds and walnuts, may potentially help lower blood pressure, says Dr. Murthy. However, evidence regarding the effects of omega-3 fatty acids on blood pressure isn’t conclusive, and more research is needed, he adds.
Some research suggests that 3 grams of omega-3 fatty acids per day may be the optimal dose for most individuals, although people with hypertension may benefit from higher doses.
According to Dr. Murthy, potential risks of supplementing with omega-3 fatty acids include slowed blood clotting, interactions with blood-thinning medications and gastrointestinal discomfort. He adds that some individuals may also experience a fishy aftertaste.
Magnesium
“Magnesium is required for hundreds of biochemical processes within the body,” says Chris Meletis, N.D., a naturopathic physician, educator, author and lecturer based in Beaverton, Oregon. “It also shares a role in nitric oxide production and muscle relaxation. In fact, one of the proposed mechanisms of magnesium on blood pressure is its ability to support nitric oxide production, a crucial signaling molecule for vasodilation (blood vessel relaxation).” When vasodilation occurs, the blood vessel walls relax, which reduces resistance and allows more blood flow throughout the body. This results in a reduction in blood pressure.
Supplementing with 300 milligrams of elemental magnesium (meaning the amount of pure magnesium in a specific formulation) per day for a duration of one month may result in a reduction in blood pressure, according to a meta analysis in Hypertension[2].
However, taking a magnesium supplement may pose potential risks and side effects that one should first discuss with their health care provider, according to Dr. Murthy, who shares that individuals may experience gastrointestinal discomfort, interactions with certain medications and a risk of toxicity if taken in high doses.
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Coenzyme Q10 (CoQ10)
Sufficient CoQ10 is vitally important for mitochondrial function and plays a crucial role in the production of adenosine triphosphate (ATP), which helps sustain the body’s approximate 100,000 heart contractions per day, says Dr. Meletis.
Dr. Murthy and Dr. Meletis agree that CoQ10 shows great promise for supporting healthy blood pressure. Although more research is needed, current studies suggest supplementing with CoQ10 may reduce systolic blood pressure levels for some individuals, although diastolic blood pressure was only minimally affected in this research.
Potential risks include gastrointestinal discomfort, interactions with certain medications and a risk of affecting blood sugar levels, says Dr. Murthy.
Garlic
Dr. Murthy adds that garlic supplementation may help lower blood pressure in people with hypertension. In fact, research suggests garlic may reduce systolic blood pressure by 8 to 10 mmHg and diastolic blood pressure by 5 to 6 mmHg, ultimately reducing one’s risk of cardiovascular events by 16% to 40%, according to a review and meta analysis in Experimental and Therapeutic Medicine[3].
“Risks of garlic supplementation include gastrointestinal discomfort, interactions with certain medications and an increased risk of bleeding,” adds Dr. Murthy.
Potassium
“Potassium is an essential mineral that helps regulate fluid balance in the body and plays a role in maintaining healthy blood pressure levels,” says Dr. Murthy. “Potassium supplements may help lower blood pressure in people with hypertension, improve heart health and [potentially] reduce the risk of stroke.”
Research suggests a dose-response relationship between potassium supplementation and both systolic and diastolic blood pressure. Risks include gastrointestinal discomfort, interactions with certain medications and a risk of toxicity if taken in high doses, adds Dr. Murthy. Individuals who have kidney disease or normal blood pressure should ask their health care provider if supplementing with potassium is right for them.
More generally, it is important to exercise caution with potassium supplementation, as levels need to be carefully regulated to prevent potential adverse health effects. For this reason, experts recommend consulting with a physician before considering potassium supplements or adopting a potassium-enriched diet.
Who to Speak With About Supplements to Lower Blood Pressure
“Before starting any supplements for high blood pressure, it’s important to speak with your health care provider. They can help determine if supplements are appropriate for your specific health needs and recommend the appropriate dose and type of supplement,” says Dr. Murthy, who adds that it’s also important to disclose any medications you’re taking, as supplements may interact with certain medications or health conditions.
It’s also important to understand that blood pressure supplements are not a substitute for a healthy lifestyle, according to Dr. Weinrach. He recommends making lifestyle changes to address hypertension, such as participating in moderate-intensity physical activity regularly and eating a well-balanced diet that limits processed foods.
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