Best Supplements to Lower Blood Pressure

Print Article

Physician measuring if a patient needs lower blood pressureControlling blood pressure is an important daily task for many Americans. The American Heart Association estimates that more than 103 million U.S. adults have high blood pressure.

Fortunately, there are natural ways to help get high blood pressure under control. Making lifestyle changes such as eating a well-balanced diet, exercising regularly and reducing stress are proven methods to lower blood pressure.

When eating a healthy diet, there are key nutrients levels to monitor for heart health. Nutrients including magnesium, potassium and omega-3 are some of the best supplements to lower blood pressure. Below we discuss these nutritional supplements and their role in lowering your blood pressure.

Magnesium to lower blood pressure

Generally, magnesium is important in helping regulate your blood pressure levels. Although the NIH has not found magnesium deficiency among the wider population, it notes older adults are likely to be at risk. A decrease in magnesium absorption due to aging is a primary cause for an increased risk. Because of this, further studies have tried to find specific links between magnesium and heart health.

For example, a published analysis in Hypertension looked at clinical trial results involving magnesium supplementation. Overall, researchers found significant results for people who consumed about 350 mg per day of magnesium. This group “significantly reduced systolic BP by 2.00 mm Hg and diastolic BP by 1.78 mm Hg.”

An easy way to naturally increase levels naturally is through diet. The usual suspects of leafy green vegetables, whole grains, low-fat milk and lean meats are good sources of magnesium. Cooper Complete Multivitamins are also a great way to ensure your body receives daily magnesium. In addition to a well-balanced diet, a Basic One Multivitamin provides 200 mg of magnesium and the Original provides 660 mg per daily serving. The Magnesium Oxide supplement provides 500 mg per serving as well for those who need additional magnesium in their diet.

Potassium to balance out sodium

How potassium works with salt

Research is conclusive that a diet high in salt or sodium increases blood pressure. Limiting sodium in a diet is a common first step to lowering blood pressure. The AHA recommends the DASH diet to naturally lower blood pressure with food. One goal of the DASH diet is to better balance out the levels of sodium and potassium intake.

Why is this balance important?

Potassium naturally works with sodium create energy for the body to send signals along our nerves. More importantly, according to Harvard Health, when the body is low in potassium it “tries to hoard it, which also means hanging onto sodium.” Water goes with the sodium and the body holds more water and increases blood pressure.

Knowing this, can increasing potassium intake lower blood pressure?

Finding a balance between potassium and salt levels

To confirm this, a study published in the New England Journal of Medicine analyzed over a hundred thousand people. Results indicated a link in the consumption of potassium and sodium for blood pressure. Interestingly, a direct association was found between nutrient levels related to both systolic and diastolic blood pressure. As expected, a higher sodium consumption led to higher blood pressure. However, for all participants, increasing potassium consumption associates to lower blood pressure.

On its own, just increasing potassium is only one step in lowering blood pressure. People who can combine this increase with a decrease in sodium intake are likely to further decrease blood pressure. Overall, eating a healthy and balanced diet is always the best way to naturally improve lower blood pressure.

Supplements are also an option to ensure healthy potassium levels on days when high potassium foods are not available. A Cooper Complete Original Multivitamin provides 400mg of potassium in a daily serving. The daily recommended value for potassium from the NIH is 4,700 mg per day.

Omega-3 fatty acids to reduce hypertension

How EPA and DHA lowers blood pressure

Omega-3 fatty acids such as EPA and DHA are healthy fats found in fish such as salmon or mackerel. One of the most tested nutrients, omega-3 has had over tens of thousands of studies on its effects. On the topic of blood pressure, there have been many tests to try and reveal links. So much so that one group of researchers decided to analyze the results seventy previous studies on this topic.

Using either food or fish oil, the studies measured blood pressure over the time while controlling for EPA and DHA consumption. The results showed that “≥2g/d EPA+DHA may reduce both SBP (Systolic Blood Pressure) and DBP (Diastolic Blood Pressure), with the strongest benefits observed among hypertensive individuals who are not on antihypertensive medication. In addition, a lower dose (between 1 and 2g/d) may reduce SBP but not DBP.”

Improving ability to exercise with omega-3

Consuming EPA and DHA from omega-3 rich food or omega-3 supplements is also important for exercise. Along with diet, exercise is an important tool in controlling of blood pressure levels. Forty-four participants completed a study measuring effects of omega-3 supplementation and exercise performance. Chiefly, in contrast to those not taking omega-3 supplements, participants who did had improved thigh muscle volume, handgrip strength and improved isokinetic power. Finally, researchers concluded from the results that fish oil “slows the normal decline in muscle mass and function in older adults and should be considered a therapeutic approach for preventing sarcopenia and maintaining physical independence in older adults.”

Fish oil high in omega-3 plays an important part in improving heart health and overall health. The AHA recommends eating at least 2000 mg of omega-3 in fatty fish per week. For those who may not eat this amount every week, Cooper Complete Advanced Omega-3 supplement contains 1200 mg of EPA and DHA in each daily serving.

As a reminder, your physician understands your health profile best, so it’s important to talk with them if you’re experiencing higher stress levels. Click here to shop the entire line of Cooper Complete supplements.

Convenient Vitamin Subscription Plan Saves Time and Money

To ensure you always have a supply of Cooper Complete multivitamins and mineral supplements, join our Vitamin Delivery Subscription Program. You choose how often you would like a shipment, with 30, 60, 90 and 120 day options. If you have two or more bottles (of the same product or mix and match among products) shipped at the same time, you get free shipping!

Vitamin Subscription Enrollment Is Easy

Display the production information for the first item you would like to add to your cart, and click on the blue “Get Started” button to create a subscription. From there, choose a shipping frequency of 30 days, 60 days, 90 days or 120 days and the quantity desired, and add the item to your cart. Repeat this process for as many different products as you like, and choose a shipping frequency that best matches your use of that product. For example, you might want Advanced Omega-3 fatty acids and Joint Health supplement every 30-days, and a bottle of Basic One Multivitamin & Mineral Supplement every 60-days. Click here to start your subscription for Cooper Complete Advanced Omega-3.

Learn More

X
- Enter Your Location -
- or -