High blood pressure—or hypertension, as it is typically referred to—affects millions of North Americans. This disorder is also known as the “silent killer,” because it has few symptoms but, if left unmanaged, can greatly increase your risk of heart attack and stroke. High blood pressure is the type of disorder that can be managed by changing your diet and nutrition. Here are the top four supplements that can control your blood pressure.
This nutritional product can also be found in many types of foods and has many important functions in the human body. Coenzyme Q10 prevents free radical damage to the inner surface of the arteries. By destroying free radicals inside the arteries, the endothelial lining functions better. Improvements in endothelial function are associated with improved blood flow through the arteries due to decreased blood pressure and enhanced arterial relaxation.
I recommend taking 100 milligrams (mg) per day as an oil-based capsule with meals.
Magnesium is a mineral which your body uses for hundreds of chemical reactions, one of the more important of which is the regulation of smooth muscle contraction and tone. Magnesium controls the function of smooth muscle contraction by exerting its influence inside the muscle cells by controlling the flow of substances in and out of the cells. Magnesium allows the smooth muscle cells of the artery to relax, which helps lower your blood pressure. If you have high blood pressure, you may want to consume 800–1,000 mg per day of magnesium citrate with meals. This is definitely one of the supplements for blood pressure that you need to take.
Another one of the top supplements for blood pressure is fish oil. The omega-3 family of fatty acids found in fish oil—especially salmon, herring, seal, and krill—can reduce the risk factors for heart disease and stroke through several different mechanisms, one of which involves the decrease of the inflammatory response inside the artery. Fish oil supplements containing omega-3 fats can decrease the level of inflammation inside the arteries, which improves the function of the inner endothelium of the arteries. The endothelial lining can directly control the degree of contraction of an artery, and the fish oil can influence this process by producing relaxation of the artery wall—this also reduces your blood pressure. I recommend that those at risk of high blood pressure take 1,000 mg of fish oil three times daily with food.
This supplement can also directly affect the endothelial layer inside the artery by decreasing free radical activity and influencing the secretion of an enzyme which induces relaxation of the artery wall. I recommend taking 1,000 mg three times per day with food.
Hamilton, S.J., et al., “Coenzyme Q10 improves endothelial dysfunction in statin-treated type 2 diabetic patients,” Diabetes Care. May 2009; 32(5): 810-2.
Cunha, A.R., “Altered vascular structure and wave reflection in hypertensive women with low magnesium levels,” J Am Soc Hypertens. June 1, 2013.