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  • Writer's pictureKimberly King, MS, CNS-c

The Top 10 Supplements for Blood Pressure Support


Infographic of Top 10 supplements



At least 46% of the world's population may have high blood pressure, defined as 140/90 or higher, and not know it (1). High blood pressure is known as the “silent killer” because most people do not experience symptoms until it is very escalated, if at all.


One of the best ways to support blood pressure is to support healthy blood vessels. When blood vessels can relax and widen, blood flow improves. This process is called vasodilation and often results in lowering blood pressure. There are many natural vasodilators in supplemental form.


Based on available research,





Here are the top 10 supplements for blood pressure support







1. Coenzyme Q10

CoQ10 is a potent antioxidant that is found in higher amounts in the heart, supports the mitochondria of cells, and helps open blood vessel walls (2). Many unrelated medications, like statins, can lower amounts of CoQ10, impacting the ability to act as a cofactor for other vitamins and reduce oxidative stress. Supplementing with CoQ10 between 60-200mg can bring levels up and support proper function (3).

 

2. Magnesium

Magnesium is a key player in blood pressure regulation and cardiac excitability, among other important jobs. Unfortunately, dietary intake of magnesium has declined over 50% in the last century, leaving many deficient and at risk for cardiovascular problems, like hypertension. A magnesium glycinate supplement of 200 mg per day can be a great place to start to bridge the gap (4).


3. Nitric Oxide

Nitric oxide increases blood flow and keeps those blood vessels wide. A recent study found that 40 mg of sodium nitrate (which becomes nitric oxide) up to 3 times per day for 12 weeks was effective at lowering blood pressure. Up to one beetroot juice- high in nitric oxide- per day for 4 weeks has also been shown to be effective.


4. Arginine

This amino acid is found in protein-rich foods. It supports the increase of nitric oxide in the blood, allowing for vasodilation. Divided doses of up to 4-9 grams for up to 6 months have been shown to be beneficial (5).


5. Omega 3 Fatty Acids

Help to keep blood vessels clear and assist in dilation as well. Typically, therapeutic doses range from 2-3 grams per day, which is about the amount you may find in one 4 oz serving of salmon (6).


6. Vitamin D

Acts as a chemical messenger, or pro-hormone, regulating genes that control blood pressure, specifically called the renin-angiotensin system (RAS). The recommended daily intake is 400 IU per day. Many of us require much more of this sunshine vitamin and should have blood levels checked to determine the optimal supplement dose (2).


7. Hawthorn

This plant is known for its cardioprotective benefits by preventing the body from constricting blood vessels while also making sure they stay relaxed. Doses of 250-500 mg up to 3 times per day are noted to be beneficial (2).


8. Hibiscus

Helps in keeping blood vessels dilated but also supports heart rate and reduces inflammation. One gram or 2-3 cups of hibiscus tea per day has shown benefits.


9. Stinging Nettle

Nettle is a diuretic that has been used for many years and acts as a vasodilator to relax the heart and blood vessels. Up to 500 mg per day in capsule form, or often consumed as tea, 2-3 cups per day is a beneficial place to start.


10. Dandelion

Dandelion is a diuretic herb chock full of nutrients, including being higher in potassium. Potassium supports the kidney's ability to detoxify the body, supporting blood flow. Dandelion can be consumed in many forms, including 1 tsp leaf tincture up to 3 times per day, 1 gram of dried powder 3 times per day, and 2-3 cups of tea daily. There are also dandelion coffee blends that can be a nice alternative to the standard coffee.


Summary

There are many ways to support healthy blood pressure. Choosing to supplement may be one important piece of the puzzle for you.


For more pieces of the puzzle, check out the blogs:

 



Download the Top 10 Supplements for Blood Pressure Support Infographic below! 👇🏼

Top 10 Supplements for Blood Pressure Support
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Disclaimer: Remember to always check with your healthcare provider before beginning any new supplements.  These may also be contraindicated with current medications or other lifestyle choices.  *These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. 


Written by Kimberly King, MS

Last reviewed and Updated May 16, 2024 


References:

1. World Health Organization. Hypertension. World Health Organization. Published March 16, 2023. Accessed May 14, 2024. https://www.who.int/news-room/fact-sheets/detail/hypertension

2. Rakel D. Hypertension. In Integrative Medicine. S.l.: ELSEVIER - HEALTH SCIENCE; 2017:230-241.

3. Han H, Fang X, Wei X, et al. Dose-response relationship between dietary magnesium intake, serum magnesium concentration and risk of hypertension: a systematic review and meta-analysis of prospective cohort studies. Nutr J. 2017;16(1):26. Published 2017 May 5. doi:10.1186/s12937-017-0247-4

4. Oparil S, Acelajado MC, Bakris GL, et al. Hypertension. Nat Rev Dis Primers. 2018; 4:18014. Published 2018 Mar 22. doi:10.1038/nrdp.2018.14

5. Hughan KS, Levine A, Helbling N, et al. Effects of Oral Sodium Nitrite on Blood Pressure, Insulin Sensitivity, and Intima-Media Arterial Thickening in Adults With Hypertension and Metabolic Syndrome. Hypertension. 2020;76(3):866-874. doi: https://doi.org/10.1161/hypertensionaha.120.14930

6. Kapil V, Khambata RS, Robertson A, Caulfield MJ, Ahluwalia A. Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study. Hypertension. 2015;65(2):320-327. doi:10.1161/HYPERTENSIONAHA.114.04675

8. Zhang, Ph. D X, Ritonja, Ph.D. JA, Zhou, Ph.D. N, Chen, Ph.D. BE. About 3 grams a day of omega-3 fatty acids may lower blood pressure, more research needed. American Heart Association. Published June 1, 2022. Accessed May 14, 2024. https://newsroom.heart.org/news/about-3-grams-a-day-of-omega-3-fatty-acids-may-lower-blood-pressure-more-research-needed

9. Amos A, Khiatah B. Mechanisms of Action of Nutritionally Rich Hibiscus sabdariffa's Therapeutic Uses in Major Common Chronic Diseases: A Literature Review. J Am Nutr Assoc. 2022;41(1):116-124. doi:10.1080/07315724.2020.1848662

10.Olas B. New Perspectives on the Effect of Dandelion, Its Food Products and Other Preparations on the Cardiovascular System and Its Diseases. Nutrients. 2022;14(7):1350. Published 2022 Mar 24. doi:10.3390/nu14071350

11. Samakar B, Mehri S, Hosseinzadeh H. A review of the effects of Urtica dioica (nettle) in metabolic syndrome. Iran J Basic Med Sci. 2022;25(5):543-553. doi:10.22038/IJBMS.2022.58892.13079

 

 

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