High blood pressure, also known as hypertension, is a serious medical condition that affects over 1 billion people worldwide. It puts extra strain on your heart and blood vessels, increasing the risk of heart attacks, strokes, kidney disease, and other health complications. Making lifestyle changes like eating healthier, losing weight if overweight, exercising more, reducing alcohol and salt intake, and quitting smoking can help lower blood pressure. In addition to these lifestyle modifications, herbs, vitamins, and natural supplements may also help reduce high blood pressure.
Herbs for High Blood Pressure
Certain herbs contain active compounds that may help lower blood pressure by acting as vasodilators to relax blood vessels, diuretics to flush out excess sodium, and antioxidants to protect blood vessels. Some herbs that may be beneficial for hypertension include:
Garlic
Garlic is one of the most researched herbs for high blood pressure. The sulfur compounds in garlic act as vasodilators to relax blood vessels and increase blood flow. Human studies show garlic supplements may reduce systolic and diastolic blood pressure by up to 10 mm Hg. Aim for at least 600-900 mg of aged garlic extract daily.
Hawthorn
Hawthorn berry extracts have antioxidant flavonoids that help relax blood vessels, increase blood flow, and protect blood vessels from damage. A review of studies found participants who took hawthorn supplements for 10-16 weeks saw significant reductions in diastolic and systolic blood pressure compared to placebo.
Hibiscus
Hibiscus tea and supplements contain anthocyanins that act as vasodilators. A meta-analysis of 5 studies found those who took hibiscus supplements for 4-12 weeks had an average reduction of 7.58 mm Hg in systolic blood pressure. Drink 1-2 cups of hibiscus tea daily or take hibiscus extracts standardized to 10-20% anthocyanins.
Flaxseed
Flaxseed is rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that helps reduce inflammation. The lignans in flaxseed also provide antioxidant benefits. Studies show consuming flaxseed daily for 12 weeks can lower systolic and diastolic blood pressure by up to 15 mm Hg.
Olive leaf
Olive leaf extract contains the active compound oleuropein that widens blood vessels and acts as a natural calcium channel blocker to lower blood pressure. A double-blind study had participants take 500 mg olive leaf extract twice daily for 8 weeks, which reduced systolic and diastolic blood pressure by 11.5 and 4.8 mm Hg respectively.
Gingko biloba
Gingko biloba extract contains flavonoids and terpenoids that act as vasodilators and antioxidants to improve blood flow and protect blood vessels. A meta-analysis of studies found gingko biloba significantly reduced blood pressure, with greater effects at higher doses of 240 mg/day.
Saffron
Saffron has antioxidant and anti-inflammatory effects that may assist in lowering blood pressure. Human research indicates saffron extracts standardized to 30 mg taken twice daily for 12 weeks can reduce systolic blood pressure by up to 11 mm Hg compared to placebo.
Cinnamon
Cinnamon acts as a vasodilator, diuretic, and contains antioxidants that may reduce high blood pressure. Studies using cinnamon extracts found significant reductions in both systolic and diastolic blood pressure in patients with diabetes and prediabetes.
Vitamins for Blood Pressure
Certain vitamins help lower blood pressure levels by reducing inflammation, acting as vasodilators, improving blood vessel function, and balancing nutrients linked to hypertension. Key vitamins for lowering high blood pressure include:
Vitamin C
Vitamin C is a powerful antioxidant that combats inflammation and oxidative damage involved in hypertension. Studies show supplementing 500 mg of vitamin C daily helps improve endothelial function and lower blood pressure in those with high blood pressure.
Vitamin D
Vitamin D deficiency is linked with high blood pressure. Getting sufficient vitamin D helps regulate the renin-angiotensin system and balance calcium and potassium levels that affect blood pressure. Most adults require at least 2000-5000 IU vitamin D daily to reach optimal blood levels between 40-60 ng/ml.
Vitamin B Complex
B vitamins like folate, niacin, and vitamin B6 support healthy blood pressure levels. Niacin acts as a vasodilator, while folate and B6 help balance levels of amino acids like homocysteine linked to hypertension. Take a high-quality B-complex providing at least 25 mg B6, 400 mcg folate, and 50 mg niacin daily.
Coenzyme Q10
CoQ10 is a potent antioxidant that improves heart health and blood vessel function. Studies utilizing daily doses of CoQ10 between 100-300 mg per day demonstrate this nutrient significantly reduces blood pressure.
Magnesium
Magnesium relaxes blood vessels and balances calcium, potassium, and sodium levels. Many adults are deficient in magnesium, which may contribute to hypertension. Taking around 400-500 mg magnesium supplements per day has been shown effective to lower high blood pressure.
Omega-3 Fatty Acids
Omega-3s from fish oil, ALA, and DHA sources help reduce inflammation involved in hypertension. They also improve blood vessel elasticity. Getting 2000-4000 mg of EPA/DHA omega-3s daily helps optimize blood pressure.
Best Herbs and Vitamins for High Blood Pressure
Combining targeted herbs and vitamins together into an integrative treatment plan provides greater blood pressure lowering effects compared to any single intervention alone. Some of the top herbs and vitamins to use together for hypertension include:
- Garlic + Vitamin C + CoQ10 – Powerful combination for strengthening blood vessels and improving vasodilation.
- Hawthorn + Magnesium + Omega-3s – Magnesium potentiates the effects of hawthorn for relaxing blood vessels while omega-3s reduce inflammation.
- Hibiscus + Vitamin D + B Complex – B vitamins enhance endothelial function while vitamin D optimizes calcium and potassium levels.
- Olive Leaf Extract + Vitamin B1 + Folate – Vitamin B1 and folate balance homocysteine levels while olive leaf extract acts as a natural calcium channel blocker.
- Flaxseed + Vitamin E + ALA – The ALA in flaxseed paired with antioxidant vitamin E provides cardiovascular benefits.
Lifestyle Changes
While herbs and vitamins can help control blood pressure, making certain lifestyle changes is also very important:
- Follow a healthy dietary pattern like the DASH diet emphasizing fruits, vegetables, lean proteins, whole grains, nuts/seeds, and low-fat dairy.
- Reduce sodium intake to 1500 mg per day or less.
- Limit alcohol to 1 drink per day for women and 2 for men.
- Reach or maintain a healthy body weight.
- Exercise for 30-60 minutes most days of the week.
- Quit smoking and avoid secondhand smoke.
- Manage stress through relaxation techniques like meditation, yoga, deep breathing, etc.
Conclusion
Incorporating targeted herbs, vitamins, supplements, and lifestyle changes provides a multifaceted approach to lowering high blood pressure. Some of the top herbs to reduce hypertension include garlic, hawthorn, olive leaf, and hibiscus. Key vitamins that optimize blood pressure levels include vitamin C, vitamin D, B-complex, magnesium, coenzyme Q10, and omega-3s. Combining these natural interventions along with a healthy diet, exercise, stress management, and avoiding smoking and excess alcohol enables those with hypertension to take control of their health and improve heart health.