AnnaMaria
If you’re dealing with high blood pressure, you’ve probably wondered if there’s more you can do than just rely on medication. Along with lifestyle changes, certain vitamins, minerals, and herbal supplements could make a real difference for your heart and blood vessels. Here’s a closer look at 13 nutrients and botanicals that research shows may help support healthy blood pressure levels.
13. Vitamin C
Known as ascorbic acid, vitamin C is a powerful water-soluble antioxidant. It helps protect nitric oxide—a compound that relaxes and widens blood vessels—keeping blood flowing smoothly and pressure in check.
12. Vitamin D
People with low vitamin D levels are at greater risk for high blood pressure. Large studies suggest that getting enough vitamin D can lower your odds of developing hypertension by almost 30%.
11. Hawthorn
The antioxidant flavonoids in hawthorn berries help open blood vessels, boost circulation, and shield heart muscle cells from damage.
10. B Vitamins
Certain B vitamins, especially niacin (B3) and B6, have been linked to lower blood pressure. Niacin acts as a vasodilator, widening blood vessels and reducing resistance.
9. Omega-3 Fatty Acids
Getting about 3 grams a day of omega-3s from sources like fish oil has been shown to reduce blood lipids, ease inflammation, and support healthy blood pressure.
8. Hibiscus
Whether enjoyed as tea or extract, hibiscus can help flush excess salt and fluid from the body, helping blood vessels relax.
7. Saffron
Rich in antioxidants, saffron helps fight inflammation in the arteries. Research finds that regular saffron supplementation can have a noticeable impact on lowering blood pressure.
6. Arjuna Bark
Arjuna bark is high in coenzyme Q10 (CoQ10), which helps dilate blood vessels and improves heart function—especially in people with high blood pressure.
5. Magnesium
This mineral is vital for blood pressure regulation. Magnesium helps increase nitric oxide, which relaxes blood vessels. Studies show that taking 365–450 mg of magnesium daily can significantly lower blood pressure in people with chronic conditions.
4. Ginger
Supplementing with 2–3 grams of ginger powder daily has been shown to help reduce blood pressure, as well as triglycerides and blood sugar in people with metabolic syndrome.
3. Potassium
A higher intake of potassium helps your body get rid of extra sodium through urine, easing fluid retention and relaxing blood vessels. (Note: people with chronic kidney disease need to limit potassium.)
2. Garlic
Daily garlic supplements can reduce both the top and bottom numbers of your blood pressure reading, with the added bonus of lowering your risk for stroke and heart attack.
1. Vitamin K2
Vitamin K2 helps prevent calcium buildup in your arteries, keeping them flexible and supporting easier blood flow.
If you’re thinking about adding any of these supplements to your routine, talk to your healthcare provider—especially if you’re on medication or managing other health issues. A tailored approach can help you get the best results for your heart and your overall wellness.
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