Top 5 Supplements That Lower Blood Pressure Naturally

What if just five supplements could lower your blood pressure so well that you could get off all prescriptions? Most people think supplements don't really do anything or that they're just expensive vitamins, but the truth is there are five evidence-based supplements that can lower blood pressure by up to 20 points. I'm Dr. Mitch Rice, also known as the Blood Pressure Doc, and I want to start with the supplement that helps my patients lower their blood pressure the most, and that is magnesium. Magnesium is involved in over 300 different reactions in the body. One of its key jobs is to help blood vessels relax so the blood can flow smoothly. The problem is 75% of all adults don't get enough magnesium through their diet alone. This means that 75% of all the people that watch this video are magnesium deficient, and that deficiency can quietly raise blood pressure. When we talk about magnesium in supplement form, the important thing to understand is this. Not all magnesium is created equally. The most common types of magnesium that come in supplement form are magnesium oxide and magnesium citrate, but these are not good forms of magnesium to take if you are deficient because most of the magnesium doesn't actually get absorbed in the body. The best form to take is magnesium glycinate, which is magnesium bound to the amino acid called glycine. It has higher absorption rates, it's easier to digest, and it helps promote relaxation. A large review of 34 clinical trials found that magnesium glycinate can help lower blood pressure by anywhere from three to six points. However, I have seen many of my own patients lower their systolic blood pressure by about 10 points and their diastolic blood pressure by about eight points on average just by being consistent with magnesium glycinate. In terms of dosing, you want to start relatively low, about 120 milligrams about an hour before bed. You want to titrate the dose slowly over about one week per increase in dose. For example, if you start at 120 milligrams, you can then go to 240 a week later, then to 480, then to 600. You can go to 780, but I wouldn't push it past that much without talking to your doctor first. The best time to take magnesium glycinate is the evening as it can promote relaxation, but that's not the only time that it can be taken. You can take it in the morning if that's better for you. Also, it doesn't matter if you take it with or without food. The glycine in magnesium glycinate is stable. If you want the best and most affordable magnesium glycinate on Amazon, I'll link it down in the description below, as well as the other four supplements that we're going to talk about. The second supplement that we're talking about today to lower blood pressure naturally is fish oil. Fish oil contains two important fats, EPA and DHA. These two different fatty acids can help reduce inflammation within the arteries themselves, making them more flexible and reducing blood pressure over time. Soft, flexible arteries leads to smoother blood flow and smoother blood flow leads to lower pressures. Studies have found that people who take two to three grams of EPA and DHA per day can lower systolic blood pressure by about three to five points and diastolic blood pressure by two to three points. These effects are strongest in people who already have had high blood pressure. Fish oil may also have some extra benefits for you, like lowering triglycerides, improving certain heart rhythms, supporting brain health, and improving joint comfort. When looking for fish oils for supplementation, you want to look for fish oils that have a higher EPA concentration, as a higher EPA usually leads to better results. Again, if you want the best and most affordable fish oil on Amazon, I'll put it in the link in the description. The third supplement that we're talking about today that can lower blood pressure naturally is coenzyme Q10. CoQ10 is like a tiny battery inside your cells. Your heart needs a lot of energy to pump blood all day long, and CoQ10 helps make that energy. When CoQ10 levels drop, which can happen with age or certain medications, your heart has to work harder. CoQ10 is like replacing a weak battery with a fresh one, so your heart doesn't have to overwork itself. A stronger, more efficient heart leads to lower blood pressure. Randomized trials show that 100 to 200 milligrams of CoQ10 daily can lower blood pressure by up to 10 points on the systolic end and up to seven points for the diastolic. This is a big improvement, similar to what we see with some medications. Like fish oil, CoQ10 comes with some extra benefits, like improving energy levels and helping to reduce fatigue. The fourth supplement that we're talking about that can lower blood pressure naturally is vitamin D. Vitamin D isn't just a vitamin, it acts like a hormone. Now, let me explain. One of its jobs is helping control the renin-angiotensin-aldosterone system, or RAS, which is the same system that certain blood pressure medications target. Low vitamin D levels are strongly linked with higher blood pressure, stiffer blood vessels, and higher inflammation. Studies show that taking 1,000 to 5,000 international units per day, especially in people who are deficient, can improve blood vessel health, reduce stiffness, and support better blood pressure control. Again, like the supplements we've seen before, vitamin D can come with some extra benefits, like supporting your immune system, improving mood, and helping bone strength. My personal recommendation is to start anywhere from 1,000 to 5,000 units daily, especially if you live somewhere in the United States or even around the world where you don't get a lot of sunlight. I would also highly recommend getting your vitamin D levels checked before you start taking any type of vitamin D supplement. The fifth and final supplement that we're talking about today is one that honestly goes overlooked so often, and that is potassium. Now we've all heard that cutting out salt can lower blood pressure, right? Well, that's not entirely true, but potassium itself can help balance the sodium, which can lead to lower blood pressure. When potassium levels are low, your body holds on to more salt and water, and if the body is retaining extra fluid, it's going to increase your blood pressure. A review of 33 studies showed that higher potassium intake lowered systolic blood pressure by up to five points and diastolic blood pressure by up to three points. And honestly, just like the magnesium glycinate, I've had patients increase their overall potassium intake, especially with their diet as well as supplementation, and it's actually allowed several of them to get off the prescription medicine entirely. You can raise potassium through food as well as supplements by eating things like bananas, avocados, potatoes, beans, and yogurt. Now, a really important note that I do want to say about potassium, potassium supplements and increasing potassium in your diet should only be done after you've talked with your doctor. If you have kidney conditions or take specific medications, too much potassium intake can lead to dangerous heart arrhythmias. This is another one that you should definitely get checked with a blood test before you start taking any potassium supplement. Now, here's the thing most people don't realize. Each one of these supplements alone can tweak blood pressure a little bit. But if you combine all of them together, you really can lower blood pressure significantly enough to truly get off your prescription medications. Magnesium relaxes the blood vessels, fish oil reduces inflammation, CoQ10 strengthens the heart, vitamin D regulates hormones, and potassium balances sodium. Together, they can create real long lasting change. Now, if you found today's video helpful and want a comprehensive guide that includes these five supplements as well as meal plans, targeted exercises, and a 90 day step by step plan that can help you lower blood pressure naturally by up to 30 points in these 90 days, check out my blood pressure reset guide in the link below. Now, all five of these supplements can lower blood pressure, but if you truly want long lasting change, I highly recommend pairing these supplements with the three best exercises that have been shown to lower blood pressure and you can check out these exercises in this video right here.