From the Guidelines
Potassium supplements have been shown to be the most effective herbal or supplement option in reducing hypertension, with a recommended daily dose of 3-4 grams, but only under medical supervision, as evidenced by the study published in Circulation in 2016 1.
Herbs and Supplements for Hypertension Reduction
Several herbs and supplements have been studied for their potential to reduce hypertension. The key findings are:
- Potassium supplements: lower blood pressure by counterbalancing sodium's effects, with a recommended daily dose of 3-4 grams, but only under medical supervision 1.
- Magnesium supplements: may lower blood pressure by relaxing blood vessels and regulating sodium-potassium balance, with a recommended daily dose of 300-500 mg 1.
- Other supplements such as garlic, hibiscus tea, and omega-3 fatty acids may also have blood pressure-lowering effects, but the evidence is less strong compared to potassium supplements.
Lifestyle Modifications
In addition to supplements, lifestyle modifications such as:
- Regular aerobic exercise: at least 30 minutes of moderate dynamic exercise on 5-7 days/week 1.
- Body-weight control: avoiding obesity and aiming for a healthy BMI and waist circumference 1.
- Increased consumption of vegetables, fresh fruits, fish, nuts, and unsaturated fatty acids: and low consumption of red meat and low-fat dairy products 1.
- Restricting alcohol consumption: to less than 14 units/week for men and less than 8 units/week for women 1. are also recommended to reduce blood pressure and cardiovascular disease risk.
Medical Supervision
Before starting any supplement regimen for hypertension, it is essential to consult with a healthcare provider, as these should complement rather than replace prescribed medications, and some may interact with medications or be inappropriate for certain medical conditions.
From the Research
Herbs and Supplements for Hypertension Reduction
The following herbs and supplements have been shown to potentially reduce hypertension:
- Coenzyme Q10: cited in studies 2, 3, 4 as having possible benefits for hypertension management
- Fish oil: mentioned in studies 2, 4 as having potential benefits for reducing blood pressure
- Garlic: referenced in studies 2, 3, 4 as a dietary supplement that may help lower blood pressure
- Vitamin C: cited in studies 2, 3, 4 as a supplement that may have a positive effect on hypertension
- Omega-3 fatty acids: mentioned in study 3 as a potential supplement for lowering blood pressure
- Magnesium: referenced in study 3 as a dietary supplement that may help reduce blood pressure
- L-arginine: cited in study 4 as a supplement that may have a positive effect on hypertension
- Cocoa: mentioned in study 3 as a potential supplement for lowering blood pressure
Supplements to Avoid
The following supplements have been associated with increased blood pressure:
- Ephedra: cited in study 2 as a supplement that may increase blood pressure
- Siberian ginseng: referenced in study 2 as a supplement that may have a negative effect on hypertension
- Bitter orange: mentioned in study 2 as a supplement that may increase blood pressure
- Licorice: cited in study 2 as a supplement that may have a negative effect on hypertension