High blood pressure is a very prevalent condition which affects many people around the world. Although high blood pressure is a disease involving many different factors including lifestyle dynamics, genetics, and environmental factors, this disorder responds well to nutritional supplementation. I have found that certain key nutritional supplements can be very helpful in the management of high blood pressure. Here are the top five supplements to manage hypertension.
Magnesium is a mineral which plays an important role in the regulation of cellular metabolism. Magnesium lowers blood pressure by directly acting upon the smooth muscle cells which enclose your arteries. This mineral can enter into the smooth muscle cells of your arteries and cause the cells to relax. When this occurs, your arteries will widen and the blood pressure within will subsequently drop. Magnesium is a very safe supplement to take, at dosages between 300-500 mg per day. Quite frequently, magnesium supplements are combined with calcium for a combined effect, which is perfectly fine.
2. Coenzyme Q10
This nutrient, also known as ubiquinone, is found in many types of foods. Lower levels of coenzyme Q10 can be associated with the aging process and the development of chronic disease. Coenzyme Q10 is responsible for the continued energy production in your cellular “sparkplugs” known as the mitochondria. Energy is constantly being produced in the form of ATP to drive all the functions of cellular metabolism.
Coenzyme Q10 allows your mitochondria to function at a high level of energy production. Cells which have high ATP requirements include the muscle cells of the heart, arteries, and the neural cells of the brain. Adding coenzyme Q10 to your diet can help alleviate high blood pressure. I recommend a dosage of 100-300 mg per day with food.
3. Omega-3 Fats
These unique types of essential fats must be consumed in our diet because our body is not capable of manufacturing them. The omega-3 fats are found in high concentrations in oily fish, seal, and krill. These fats decrease blood pressure by decreasing the inflammation and blood clotting tendency within the artery. They also help to preserve an enzyme known as nitric oxide which can help relax the artery walls inducing relaxation. I recommend taking one to three grams of fish oil per day, with food.
Garlic has been used for centuries to treat infections, lower cholesterol, and blood pressure. Garlic reduces blood pressure by decreasing blood clotting and the degree of inflammation inside the artery. I recommend a daily supplement of aged garlic extract which is equivalent to a four gram serving of fresh garlic.
5. Vitamin C
Vitamin C has many uses in our body for many different chemical reactions. This vitamin is responsible for relaxing the inside lining of the artery. This process directly leads to decreases in blood pressure because vitamin C increases the secretion of nitrous oxide from the inner wall of the artery. Nitrous oxide causes the smooth muscle cells of the artery wall to relax, lowering blood pressure. Vitamin C can be taken quite safely in dosages of one to three grams per day.
Source(s) for Today’s Article:
Volpe, S.L., “Magnesium in disease prevention and overall health,” Adv Nutr. May 1, 2013; 4(3): 378S-83S.
Mikhin, V.P., et al., [Application of coenzyme Q(10) in combination therapy of arterial hypertension], Kardiologiia 2011; 51(6): 26-31.
Ulu, A., et al., “Anti-inflammatory Effects of Omega-3 Polyunsaturated Fatty Acids and Soluble Epoxide Hydrolase Inhibitors in Angiotensin-II Dependent Hypertension,” J Cardiovasc Pharmacol. May 14, 2013, published online ahead of print.
Nakasone, Y., et al., “Effect of a traditional Japanese garlic preparation on blood pressure in prehypertensive and mildly hypertensive adults,” Exp Ther Med. February 2013; 5(2): 399-405.
Taddei, S., et al., “Vitamin C Improves Endothelium-Dependent Vasodilation by Restoring Nitric Oxide Activity in Essential Hypertension,” Circulation 1998; 97: 2222-2229.