In the current busy world, there are health issues, which have become immensely common like migraine, high blood sugar, high blood pressure, and many more. With this, there are also several supplements available to manage these health issues. Let’s check the best supplements to maintain high blood pressure. Every person suffering from high blood pressure should take different supplements to manage it effectively.
Read on to know about the 7 supplements to lower High Blood Pressure.
Supplements for High Blood Pressure
1. Folic Acid
Why take it?
According to studies, it has been found that folic acid is one of the most effective and cheapest solutions for treating high blood pressure.
It is because folic acid helps in reducing the pressure on the blood vessels by relaxing them and also, by improving the blood flow. For women, folic acid is beneficial. A continuous dose of six weeks helps in reducing the risk of high blood pressure and heart problems too.
How to take it?
You can consume folic acid naturally, which will be extremely beneficial for the body. Some of the food items that contain folic acid are –
- Asparagus.
- Broccoli.
- Spinach.
- Eggs.
- Oranges.
For those who require a high quantity of folic acid can resort to different supplements available in the market.
How much to take?
You should ensure that all these different natural and artificial supplements are beneficial for managing the problem of high blood pressure, but it is equally important to consume them in a specified quantity.
It is important to consult a doctor, before using any of the artificial supplement and also, you should know the exact amount of folic acid which a person can consume in a day, as it may vary from person to person. According to the reasonable standards, you can consume from 250 micrograms to 1 milligram in a day.
[Also Read: Natural Remedies For High Blood Pressure]
2. Vitamin D
Why take it?
If you are suffering from high blood pressure and you are unable to find the main reason behind this issue, then you should check the levels of vitamin D in your body.
According to reports, the majority of people who are detected with high blood pressure have a low level of vitamin D in their body. Vitamin D plays a crucial role in managing high blood pressure as it is needed for the regulation of phosphorus and calcium in the body.
How to take it?
The best natural source of Vitamin D for the body is sunlight. However, there are other sources of Vitamin D found in the form of soft gels and tablets.
How much to take?
Consuming the right quantity of vitamin D is paramount for each person. Also, choosing the current supplement matters a lot and thus, professional guidance must be taken while using artificial supplements of vitamin D. You should test the level of vitamin D in your body and then, consult a doctor to know the required levels of vitamin D.
[Also Read: Vitamins For High Blood Pressure]
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Vitamin D3
A hormone normally produced in the skin using energy from sunlight, Vitamin D can also be found in a few foods – including fish, fish liver oils, egg yolks and fortified cereals but it can also be effectively boosted with Vitamin D supplements.
Garlic Cholesterol Control
Including garlic in your daily diet can lower your blood pressure. About 600-900 mg of garlic will give about 9-12% reduction in the increased blood pressure.
3. Fiber
Why take it?
Fiber plays a crucial role in helping the body to fight different problems. You should consider increasing the level of fiber in your diet. High fiber diets help in reducing the levels of systolic and diastolic, which are the two most crucial elements that increase blood pressure problems.
Dieticians all over the world suggest adapting to a high fiber diet as it helps in better body regulation and also, addresses many different problems.
How to take it?
You could take fiber in the form of a powder, that is easily available. In addition to this, it should be noted that the majority of vegetables are rich in fiber.
Therefore, it is advised that a person should increase the intake of green vegetables in their diet. With it, if the consumption of fruits is also increased, then a person might not need any artificial fiber supplements for managing the problems of high blood pressure.
How much to take?
The world is transforming towards adapting to high fiber diets, but it is equally important to know the appropriate levels of fiber that is required by the body daily.
It is crucial that an individual should consult a dietician before adapting to high fiber diets. In addition to this, if there is a need for artificial supplements, then do consult your doctor.
[Also Read: Benefits of Celery for Reducing Blood Pressure]
4. Potassium
Why take?
Potassium is a very beneficial mineral that our body requires, as it is useful in managing the problems of heart, type 2 diabetes, and high blood pressure.
For the proper functioning of your body, potassium is paramount. It is the attribute of potassium to balance the negative impact of salt on the body, which helps in managing the problem of high blood pressure.
Our kidney is responsible for filtering the blood and also, storing various crucial fluids. With this process, kidneys play a vital role in controlling the fluids of the body and managing high blood pressure. But, on the element which is used by the body for filtration is potassium.
How to take?
Some of the artificial supplements of potassium available in the market.
How much to take?
Though potassium plays a considerable role in the functioning of the body, especially helping the kidney in storing different fluids and purifying the blood, it is essential to note that it should not be excessively consumed.
According to the reasonable standards, per day intake of potassium for adults is 4.7 grams. But, consulting a doctor to know your per day intake of potassium is advisable. Also, people who are suffering from kidney diseases should not adapt to high potassium diet, as it will have an adverse effect.
[Also Read: Herbal Remedies for High Blood Pressure]
5. Melatonin
Why take?
According to many professionals and researchers, people who are suffering from high blood pressure have disturbed cardiovascular regulation. The highlighted aspect of studies is the biological clock of the autonomous cardiovascular regulation. The role of melatonin is to reduce the level of ambulatory blood pressure. For people who have issues with sleep, can utilize melatonin, as it is extremely helpful in improving the sleep cycle. In some of the people, it is also beneficial in improving the heart rate too.
How to take?
Some of the sources of Melatonin, which are readily available in the market, in the form of gel and tablets.
How much to take?
Melatonin is a supplement, which is readily available. However, it should be noted that its consumption should be taken into a prescribed quantity. The excessive intake of melatonin can lead to massive health issues. Thus, consulting a doctor is paramount as, in our body, there are certain minerals, which automatically transform into melatonin.
6. Omega – 3
Why to take it?
Omega – 3 fatty acids are beneficial in reducing blood pressure. The omega-3 fatty acids help improve cardiovascular health. According to the reports, people who have a lower ratio of omega-6 or omega-3 in their body have a lower risk of heart disease and diabetes.
The high blood pressure is related to dysfunction in the endothelium, which is the layer of cells in the blood vessels. The endothelium plays a crucial role in managing the blood vessels. Omega – 3 fatty acids are supportive in the proper functioning of the endothelium.
How to take?
Some of the sources of omega-3 fatty acids, which are available in the form of capsules and fish oils.
How much to take?
It is essential that people should consume these supplements in the recommended quantity. The suggested amount per day is 3 grams per day. But, it is advisable that people should consult a doctor before including omega-3 in their diets. It should also be noted that many of the people can be allergic to some omega-3 fatty acid products, so they should be conscious while consuming different products.
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Omega 3 Fish Oil
Fish oil’s capacity to lower blood pressure is well documented. One study of 90 people on dialysis found that taking 3 grams of omega-3 fatty acids per day significantly decreased both systolic and diastolic blood pressure compared to a placebo
7. Iron
Why to take?
Iron is one of those minerals which is very beneficial for the body. People who are suffering from high blood pressure should also test their iron level in the body. Iron is vital for regulating the protein, which helps in managing the blood pressure.
How to take?
There are several artificial iron supplements, which are available in the market. People can also utilize them to fulfill their regular basic needs. But it is crucial that professionals should prescribe the artificial supplements used by people.
How much to take?
Iron is readily available in many natural and artificial sources. But it is advisable that people must consume it in the recommended quantity, and thus, having professional help is paramount. It should be noted that iron intake also depends on the age of the people. Therefore, for all those who are suffering from high blood pressure, should ensure that while including high iron products in their diet, they should not exceed their daily limit.
These 7 supplements for lowering blood pressure, are readily available, and including them in our regular diet is very easy. People should attain more knowledge about the other directly available supplements which have negligible side effects and are readily available in our environment.
The different supplements mentioned in this article are helpful in systematically reducing the blood pressure and also, help in improving the health of people. However, attain professional help before adapting to any supplement.
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Nature Made Iron
The recommended dietary allowance for adult males and for women over 50 is 8 milligrams per day. For women aged 19-50, the RDA is 18 milligrams per day (it’s higher to compensate for menstrual losses).
FAQs
1. What is high blood pressure?
High blood pressure is the condition in which the pressure on the blood vessels increases, which also enhances the chances of heart diseases.
2. What are some home remedies to reduce high blood pressure?
Some of the different home remedies for high blood pressure are –
- Walk and exercise regularly.
- Cut on caffeine.
3. What lifestyle changes can be adopted to reduce high blood pressure?
One lifestyle change that can help in reducing high blood pressure is quitting alcohol and reducing weight.
