5 Supplements To Lower Your Blood Pressure Naturally and Protect Your Heart Health
Plus learn what's considered hypertension—and why that's a problem for your heart, brain and more
You’re sitting in your doctor’s office, feeling perfectly fine. No chest pain. No dizziness. No cause for concern. Then your doctor mentions your blood pressure is elevated, and worry sets in. High blood pressure is called the “silent killer” for a reason, and if you’re reading this, you’re not alone in that diagnosis. Here’s the good news: You don’t have to feel helpless. We spoke to leading doctors about the five best supplements to lower your blood pressure naturally.
What is high blood pressure?
“Blood pressure can be understood by how fast water comes out of a faucet,” says Jacob Teitelbaum, MD, author of From Fatigued to Fantastic. “If the water pressure is low, it may just dribble out. If the pressure in the system is high, it pours out very quickly. High pressure would seem good, but in the body, if it’s too high, it can cause the pipes to leak and rupture over time.”
“This piping system is connected to a pump called the heart,” says Dr. Teitelbaum. “When the heart contracts, you get a brief increase in pressure. This is the top blood pressure number, called systolic blood pressure. When the heart relaxes, you get the lowest pressure in the system or the bottom number (diastolic blood pressure).”
Woman's World Answers
What’s considered high blood pressure? “A normal blood pressure is generally below 120/80 mmHg, based on current guidelines,” says David G. Rizik, MD, MSCAI, Chief Medical Officer of High Level Science and a nationally recognized leader in interventional cardiology.
Dr. Rizik notes that high blood pressure, or hypertension, is generally defined as readings at or above 130/80 mmHg. Dr. Teitelbaum adds that it’s important to interpret blood pressure holistically, considering a person’s age and other health factors that may influence what’s appropriate for them. (Learn more about what’s considered normal blood pressure for your age.)
What causes high blood pressure?
Dr. Rizik says elevated blood pressure can be caused by a mix of risk factors, including:
- Genetic predisposition
- High sodium intake
- Not getting enough movement
- Consuming alcohol
- Poor sleep
- Excess weight
- Sleep apnea
- Stress
- Medical conditions such as kidney disease, thyroid disorders and diabetes
- Stiffening of the arteries with age
Dr. Teitelbaum adds that metabolic syndrome and insulin resistance—often fueled by excess sugar, low fiber intake, insufficient exercise or poor sleep—can increase inflammation and adrenaline, raising blood pressure even further.
Why managing blood pressure now matters
You might not feel the effects of hypertension right now—that’s what makes it so tricky. But taking action today to treat high blood pressure protects your health tomorrow.
“High blood pressure matters because it quietly damages your arteries, heart, kidneys, eyes and brain
over time,” says Kara Siedman, RD, Director of Partnerships at resbiotic. “Even if you don’t feel symptoms, it can greatly increase the risk of heart attack, stroke, kidney disease and cognitive decline. Managing it early helps protect long-term health and keeps your cardiovascular system strong.”
5 supplements to lower blood pressure naturally
First things first: If your doctor has prescribed medication such as ACE inhibitors or beta blockers to reduce your blood pressure, don’t stop taking them. These blood pressure supplements are meant to complement a healthy lifestyle—one where you get regular physical activity and eat a balanced diet with plenty of fruits and vegetables—not replace advice from your healthcare professional.
If you’re ready to give supplements to lower your systolic and diastolic blood pressure a try, ask your doctor about adding these top picks to your daily regimen:
Magnesium
Dr. Rizik says magnesium helps relax the muscles in your blood vessels, allowing them to stay open and flexible, which can support healthy blood pressure.
Dr. Rizik’s recommended dose: 200 to 400 mg of magnesium glycinate a day. (Learn more about the best types of magnesium for your health.)
CoQ10
CoQ10 helps the cells in your blood vessels function better and protects them from everyday wear and tear, notes Dr. Rizik. It also helps the vessels relax and widen, which allows blood to flow more easily without the body needing to raise blood pressure.
Dr. Rizik’s recommended dose: 100 to 200 mg of CoQ10, either n ubiquinol or ubiquinone form, with a meal that contains healthy fats to help your body absorb it.
Beetroot
Dr. Rizik says beetroot supplements increase nitric oxide, a gas naturally produced in the body that helps blood vessels relax and widen, which can help lower systolic blood pressure.
Dr. Rizik’s recommended dose: 250 to 500 mg of beetroot powder a day.
Omega-3 fatty acids
Anti-inflammatory omega-3 fatty acids help reduce inflammation, improve the flexibility of the arteries and lower triglycerides, explains Dr. Rizik. He adds that EPA and DHA, two types of omega-3s, help blood vessels relax by improving how their cells function.
Dr. Rizik’s recommended dose: 1,000 to 2,000 mg of an EPA/DHA-rich fish oil each day with a meal to support absorption.
Potassium
“Potassium relaxes the muscles in your blood vessel walls, lowering blood pressure,” explains Dr. Teitelbaum.
Dr. Teitelbaum’s recommended dose: 1,000 to 1,200 mg of potassium a day. He notes that while supplements are an option, you can also increase your potassium intake through foods like bananas, avocado and tomato juice.
Lowering your blood pressure may be easier than you think
A high blood pressure diagnosis doesn’t define your health. By adding even one of these doctor-approved natural blood pressure supplements to your daily routine, you’re taking a powerful step toward protecting your heart, your energy and your future.
Conversation
All comments are subject to our Community Guidelines. Woman's World does not endorse the opinions and views shared by our readers in our comment sections. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Offensive language, hate speech, personal attacks, and/or defamatory statements are not permitted. Advertising or spam is also prohibited.
