10 Best Natural Blood Pressure Supplements! [2024 Update]

This is Dr. Tom Bernacki, and today I'm going over the top 15 things you can take to lower your high blood pressure. We're starting now. We deal with a lot of diabetes, a lot of vascular issues. That's something I deal with all my patients every single day. And I have to be knowledgeable on this stuff. I work with great endocrinologists, great vascular surgeons every single day. And if you're in Michigan and you have poor blood flow down to your feet, I'd love to come see you. Lowering blood pressure even by a modest amount will significantly reduce the risk of stroke, heart disease, vascular disease. The trick is you have to monitor your blood pressure. There's a lot of reliable devices. You can check it at home. I link some of those below. But even though supplements can really help out, they are not the go-to. The causes I talked about, getting to the root cause of that, getting properly diagnosed by your cardiologist or your internal medicine doctor is the key. These are the top 15 supplements that I've been able to find, and you don't have to take these all. I'm going to go from least practical to most practical. And the thing I love about YouTube is tell me if these are helping. Tell me if I'm missing any. Tell me if any suck. What I love about this is the comments in this video, it's more than some of these medical studies can do. So this YouTube channel is our medical study. Tell us below, does it help? Am I missing anything? I love hearing the feedback and I really appreciate you guys. Number 15, ginger. Research suggests that high-dose ginger supplements may help lower high blood pressure. A review of six studies found that when taken in doses of three grams or more for eight weeks, ginger supplements significantly reduce blood pressure in people 50 years old and younger. Taking two grams of dry ginger powder lowered blood pressure, triglycerides, and fasting blood sugar compared to a placebo. This was a double-blind study. Number 14, green tea. Green tea is associated with a variety of impressive health benefits, including healthy blood pressure levels. A review of 24 studies in a meta-analysis showed that taking green tea supplements and drinking green tea for three to 16 weeks significantly lowered blood pressure in people without high levels. Although with all these studies, you're going to see they need longer and higher quality studies all the time. 13, melatonin. I love melatonin. This is an antioxidant. It's a hormone made by your body. You need more at night. Because we're staying indoors, we're not getting enough. And the reason melatonin is important is if we're not sleeping enough, our blood pressure and our cortisol will be higher. If you're sleeping better with melatonin, I go over videos about this in depth, but melatonin is huge. Specifically studied for blood pressure studies, five studies linked melatonin to significant reduction in blood pressure levels. Another study showed that poor sleep raises your blood pressure and that's linked melatonin. 12, probiotics. Probiotics are beneficial bacteria naturally found in your gut. Supplements containing these bacteria are linked to numerous health benefits, including low blood pressure. There are actually nine studies that show probiotic supplements significantly reduce blood pressure compared with control groups. I go over my probiotics and prebiotics in a video specifically below. 11, fish oil. Fish oil may improve heart health by reducing blood lipid levels, inflammation, high blood pressure. Studies show that those with high blood pressure may benefit from high dose fish oil supplements. In one large scale review, taking omega-3 fats showed a reduction of almost five millimeters of mercury in systolic and diastolic blood pressure in people with high blood pressure that weren't on medication. What's more, there was another study showing people with adequate omega-3 levels had lower blood pressure. Number 10, garlic. Garlic is linked to a variety of benefits, including reduced blood pressure and heart disease. Adding a garlic supplement to your routine may help lower your blood pressure naturally. In fact, a review of 12 studies showed garlic supplements helped the systolic and diastolic blood pressure by eight and five millimeters of mercury. The researchers estimated that this reduction may help decrease the risk of stroke, heart attacks, coronary artery disease. Number nine, beetroot. This is a superfood right here. Me, being from Poland, I love beet soup. This is something we always eat on Christmas night. I love my beets. They have been shown to decrease blood pressure in people without high blood pressure. There was 11 studies identified that showed that beetroot juice can lower blood pressure. Number eight, vitamin C. Vitamin C is a water-soluble nutrient that your body needs for important processes. Although study results are mixed, recent research suggests that vitamin C may help lower the blood pressure. After looking at eight studies of people taking about 300 to 1,000 milligrams per day, this can significantly reduce blood pressure levels in those with high blood pressures. And especially, there was another study showing people with ideal levels of vitamin C did not have higher blood pressure. Number seven and number six, L-arginine and L-citrulline. You know what? This one's probably higher than it should be. I would actually personally lower this myself, but I did a video about this. There's so many people searching it. L-arginine, L-citrulline are amino acids that are very related. They're taken as a supplement, but a meta-analysis of numerous studies in about 5,000 patients looked at L-arginine, and it does temporarily reduce blood pressure, but there's a lot of debate. Does it work long-term? Does it work short-term? Is it something you have to keep every day? But it's found in a lot of food. Check out my video on L-arginine and L-citrulline below. Number five, coenzyme Q. This is commonly called CoQ10, and it's a vitamin-like molecule made by your body, and it's in certain foods. It's been shown in numerous studies to significantly reduce systolic blood pressure. It's very heart-healthy. However, some studies debate that coenzyme Q might not be that important, but it's a very popular supplement now. Tell me what you think with the studies, and if you're taking it, and if it's working for you. Number four, potassium. This may be the best-known nutritional supplement for blood pressure regulation. Studies show that increasing potassium intake can help reduce high blood pressure levels. It works by promoting sodium excretion, so it gets rid of salt through the urine, helping the blood vessels to relax. There's actually a meta-analysis that looked at 23 studies, and potassium supplements did show a slight decrease in blood pressure, and they are most effective in people that already had high blood pressure levels. Number three, B vitamin. They may help reduce blood pressure levels. They're also very important for nerve disease, neuropathy. There have been studies on B2, B9, B6. There's a lot of studies. We're talking a lot of studies. I won't get into the specifics. Taking a daily multivitamin that includes the B vitamins is very important. Number two, this is potentially my favorite vitamin overall, especially living in a cold area in Michigan, vitamin D. Research shows that people with high blood pressure tend to have lower levels of vitamin D than without this condition. I just did a video how 78% of people around the world are vitamin D deficient. They did a huge study of 308 different studies that looked at 8 million people, and they actually checked the blood levels. Throughout the world, almost 80% of people are deficient in vitamin D. I go over a video going over that specifically. There's big lies about getting it from the sun. There's big lies about the vitamins. A lot of people are still deficient, even with how popular this topic is, but there was a specific blood pressure study that looked at 300,000 people, and people with the lowest vitamin D levels usually had a correlated high blood pressure. Number one, this is one that I probably made way too many videos of, but magnesium. Magnesium is a mineral that's critical for many bodily functions. 600 plus enzymes, I think, in the last video we calculated. Studies show that magnesium supplements may help reduce blood pressure. They increase the production of nitric oxide. L-arginine and L-citrulline does this too, but that's a signaling molecule that relaxes blood vessels. They specifically did randomized control studies with magnesium taken for about four plus months, and this did reduce the blood pressure in people with chronic medical conditions. There is another study that looked at 200,000 people, and basically magnesium was linked to a 5% reduction. That's a pretty big change for something that's relatively safe, low cost, and easy to take. I go over magnesium, all the dosages. There's a lot of different types of magnesium. Some are not absorbed. Some are absorbed really well. Some help you sleep. Some give you diarrhea. So you want to take the right one for you, check out my magnesium secrets video below. But the big thing is you got to be healthy. You have to eat a healthy diet. The DASH diet is very well proven. I have a video on that below. You have to monitor your blood pressure. There's lots of cheap, low cost devices to monitor at home, and you got to talk to your doctor. If it's extremely high, that may be a sign that you have health condition. Reducing salt intake. Now, the processed foods that we eat, high in sugar, high in salt, that stuff is not good for your blood pressure. Now, I'm not saying you can't eat meat with a little bit of salt or potatoes with a little bit of salt. We're talking chips. We're talking popcorn. We're talking cookies. We're talking sweet and savory foods. I love all this stuff, but it does raise your blood pressure. And alcohol. If you drink alcohol, it's a poison for your body. That's one easy way to get your blood pressure down quickly. And maintaining a healthy weight. There are so many studies getting down to a normal weight. This is one of the worst things happening in our society now. Our weights are out of control. Manage your stress. Get some more sleep. That is the key. People who sleep seven to eight hours a night had significantly healthier blood pressure than people who sleep five hours or less. I am such a big fan of sleep now because that's something I ignored, and now it makes such a difference in my life. And regular exercise. This is one thing that I will yell from the treetops. You have to exercise. You have to go for walks. I go over a video, how to start a walking guide at any age, 60, 70, 80, 90, 50. Get your legs straight. Get your muscles strong. And in order, strength training, cardio, sleep, diet, and then supplements in last place. Check out my guides, how to walk, the DASH diet, and the tips and tricks for your blood pressure.