Hypertension, sometimes referred to as a “silent killer” due to its lack of clear symptoms, can be managed by making lifestyle changes. Research has shown that some supplements could also play a beneficial role in reducing high blood pressure.
Magnesium is essential for a number of bodily functions, including blood sugar, muscle and nerve function, and blood pressure regulation.
The mineral is found naturally in whole foods such as green leafy vegetables, legumes, nuts and seeds.
However, for people who do not get enough magnesium in their bodies, supplements may be a good option.
According to a 2017 study by Claudio Borghi and Arrigo Cicero, magnesium supplements may help reduce blood pressure by increasing how much nitric oxide your body produces.
In turn, this can relax blood vessels.
A second review, which took place in 2017, analysed 10 studies in over 200,000 people.
The research suggested that “a greater dietary intake of magnesium may protect against high blood pressure in the first place”.
According to the study, each 100mg daily increase in dietary magnesium was linked to a five percent reduction in high blood pressure risk.
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Vitamin D is hailed as the “sunshine vitamin”, as the body naturally produces it in response to ultraviolet B (UVB) rays from the sun.
Several studies over the years have found that people with high blood pressure tend to have lower levels of vitamin D.
In 2013, a data review concluded that people with high vitamin D levels had a 30 percent reduced risk of high blood pressure, when compared to those with low levels.
According to the NHS: “Children from the age of one year and adults need 10 micrograms of vitamin D a day.”
Folic acid and folate supplements (B9)
Folate is the natural form of vitamin B9 in food, while folic acid is a synthetic form of folate.
According to Healthline, some studies have shown that folic acid and folate supplements “may lower blood pressure in people with heart disease”.
A 20-year long study included in The American Journal of Clinical Nutrition, also found that young adults who have a high folate intake may ward off hypertension in later life.
The best way to get vitamin B9 into your body is by eating high-folate whole foods, such as asparagus, avocados, Brussels sprouts, and leafy greens. This is because there are risks to taking too many supplements, and having unmetabolised folic acid in the blood.
However, supplements are an easy way for people who can’t get enough B9 to ensure they are getting an adequate intake.
Vitamin C is hailed for a number of benefits, but among them may be keeping blood pressure levels in check.
In 2020, researchers undertook eight studies observing the links between vitamin C intake and blood pressure.
They found that participants who already have high blood pressure significantly reduced their levels by taking between 300 and 1,000mg each day.
According to an earlier population-based study, in 2011, there was some evidence to suggest people with low blood levels of vitamin C had an increased risk of heightened blood pressure when compared with those who had “optimal vitamin C levels”.