Research indicates that our modern diet often lacks essential nutrients due to various factors, leading to deficiencies and subsequent health problems. Obtaining the daily nutrition we require can be challenging and, at times, beyond our control. Even the healthiest individuals may struggle to acquire the necessary vitamins and minerals vital for our bodies. Moreover, when compounded with chronic conditions such as hypertension, finding these missing pieces for well-being, healing, and longevity becomes more complex.

This deficiency in our diets stems from several causes:

1. Depleted Soil: Modern agricultural practices have resulted in nutrient-depleted soils. Consequently, even fresh produce may not contain the same levels of minerals and nutrients as it once did.

2. Food Processing and Storage: The process of food storage, transportation, and processing can diminish the nutrient content of foods, leading to a significant loss of their original nutritional value by the time they reach our plates.

3. Lifestyle Factors: Stress, pollution, medications, and certain medical conditions can elevate the body's need for nutrients while impeding their absorption or increasing nutrient excretion.

4. Individual Variations: Genetic factors, health conditions, aging, and lifestyle choices may result in differing nutritional needs among individuals.

Supplements serve as a solution to address these gaps, aiding in healing and promoting thriving health. They help bridge the disparity between what we need and what our diets and lifestyles can provide.

While a nutrient-rich diet forms the cornerstone of good health, supplementation may become necessary due to the limitations of modern diets and lifestyles. The prevalence of convenience foods has taken over a significant portion of the American diet, with only a mere 7% meeting the recommended dietary fiber intake, as highlighted by the American Society for Nutrition.

**Continue reading below to see what supplements may work for you in lowering blood pressure

Electrolytes

Electrolytes are a good place to start when thinking of supplementing (or adding foods rich in them). Fluid and electrolyte balance are responsible for stabilizing blood pressure among many other physiological functions such as supporting muscle and nerve function, transporting nutrients into your cells, and keeping your heart rate and rhythm steady. The section on sodium is a little longer due to the excess sodium most people around the world are taking in through the modern day diet.

• Magnesium: A deficiency in magnesium is common among people with high blood pressure. Replenishing magnesium levels in the body aids in blood vessel dilation alleviatiating high blood pressure, promoting better sleep, reducing muscle twitching, cramping, and improving mood.

• Calcium: Optimal calcium levels help reduce artery constriction, particularly effective for salt-sensitive hypertension.

• Potassium: Found abundantly in leafy greens, vegetables, and fruits, potassium plays a crucial role in managing healthy blood pressure levels. However, caution is advised, especially for those on blood pressure medication when taking supplement and highly increased amounts of potassium.

  Taking potassium works best for people who suffer from high blood pressure or who have had a high sodium diet while not getting sufficient potassium. Potassium plays a pivotal role in blood pressure regulation. Adequate levels of potassium help balance sodium levels in the body, supporting healthy blood vessel function and aiding in the relaxation of blood vessels. When potassium levels are low, the body retains more sodium, leading to increased fluid retention and higher blood pressure. People should aim to get 3500-500 mg of potassium daily to get results.

• Sodium: One controversial topic when it comes to managing high blood pressure is sodium. It serves as a vital electrolyte crucial for maintaining fluid balance, nerve function, and muscle contractions within the body. However, excessive salt intake can lead to elevated blood pressure due to its role in retaining water in the bloodstream. This increased volume puts additional strain on the heart and blood vessels, contributing to hypertension or high blood pressure. The recommended daily intake for sodium is typically around 2,300 milligrams (mg) per day for healthy adults, but individuals with high blood pressure need to limit their intake to 1,500 mg per day. Contrary to popular belief, whole, natural sources of sodium can be sufficiently obtained when eating a whole foods diet where fresh fruits and vegetables, lean proteins, nuts, seeds, and whole grains,without the need to add salt to meals. Using herbs, spices, and other flavorings instead of salt while cooking can help reduce overall sodium intake while still adding taste to meals. If you want to add a little bit of salt for that pop of flavor, add natural sources like Pink Himalayan Salt and Celtic Sea Salt which also contain other minerals that help our body.

Potassium, calcium, magnesium, and sodium, work synergistically, balancing blood pressure and supporting various physiological functions in the body.

Antioxidants

The role of antioxidants in oxidation is what helps lower blood pressure. Oxidation is a normal process both in nature and in the human body. We see it at work in nature when a sliced apple turns brown or when iron rusts. In the human body, excess oxidation can damage healthy cells. Our bodies are designed for this process and are constantly producing new cells to replace the old.

However, as we age and are exposed to certain environmental factors, the oxidation process can overwhelm the body’s ability to cope with it. Oxidation can lead to the formation of excess free radicals, unstable molecules that can cause cell damage. The following nutrients/supplements are powerful antioxidants that have gotten results for some people trying to lower their blood pressure.

L-carnitine: If you are concerned with your diastolic blood pressure not going down then maybe you should try L-carnitine.  L-carnitine is one overlooked supplement that helps to reduce diastolic blood pressure.  According to a 10 study review, L-carnitine significantly lowered diastolic blood pressure, especially in people who were overweight  or obese.  

Oleic Acid: Do you love olive oil like I do? Oleic acid is an Omega-9 fatty acid found in olive oil. Studies done in the five Blue Zone communities, that have the largest demographic of centenarians (people who live past 100), found that in many of these communities consume olive oil on a daily or weekly basis.  They are predominantly plant-based with eating meats on special occasions. High blood pressure is also rarely found  in these communities.

Folate: Although natural folates are not actual antioxidants, they do have antioxidant properties and effects. This nutrient plays a crucial role in endothelial function, and if you know me, you know how much I like to talk about healing endothelial cells when it comes to lowering blood pressure. Healthy endothelial cells produce just the right amount of nitric oxide, which is a magic like gas, that allows blood vessels to dilate and for blood to flow smoothly through our cardiovascular system.

You can find folate in leafy greens like spinach and kale, and other vegetables.

L-Cysteine: L-cysteine is a non-essential amino acid and serves as a building block required for the synthesis of proteins. They can be found in all sorts of foods, but if you are looking for foods to lower blood pressure its better to choose the ones with no saturated fat. These are foods like lentils, chickpeas, walnuts (and other nuts), seeds, grains, and legumes, along with turkey, eggs, chicken, and cheese (which is loaded with saturated fat 🙁).

NAC: As a supplement for lowering blood pressure, taking NAC (N-acetylcysteine) has the effects of reducing blood pressure due to it being a potent antioxidant that heals the endothelium and allows it to produce nitric oxide. 

Lipoic acid: Lipoic acid, also known as alpha-lipoic acid, is another potent antioxidant that helps in the process of healing the blood vessels and arteries specifically by getting glucose out of the bloodstream and into cells for energy.  All cells contain alpha-lipoic acid and unfortunately as we age, as we also see with carnitine,  ALA starts to decrease.  This is very common with many minerals, antioxidants, and molecules that support the body’s physiology, supplements can play an effective role in replenishing these depleted molecules. 

The best type of study called a meta-analysis in randomized control trials concluded that “ALA supplementation could be considered as a BP-lowering agent, especially in subjects with higher blood pressure.” Other facts of ALA is that it works as a calcium channel blocker in the body, and it recycles vitamins C & E and cysteine. 

COQ-10: Another antioxidant that your body produces naturally is COQ-10, and it’s bio-availability decreases with age. In relation to blood pressure, COQ-10 functions in improving blood vessels walls by healing endothelial cells.Be patient when taking COQ-10 as it may take several weeks to see any results.

Omega-3 Fatty Acids:  These play a pivotal role in maintaining heart health, yet a majority of people fall short in their intake of these essential nutrients. This deficit can become a critical factor contributing to hypertension. Omega-3s exhibit anti-inflammatory properties, helping to regulate blood pressure and promote healthy blood vessel function. When insufficient, the body's inflammatory response can intensify, leading to increased arterial stiffness and elevated blood pressure. Incorporating sources of Omega-3s like fatty fish, flaxseeds, or walnuts into one's diet or considering supplements can be a valuable strategy in mitigating the risk of hypertension and fostering cardiovascular well-being.

The American Heart Association website states,” Our study supports the FDA guidance that EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease by lowering high blood pressure, especially among people already diagnosed with hypertension”.

Studies also show that daily consumption of Omega-3 is recommended to lower blood pressure and for other high risk conditions.  The recommended daily nutritional amount of omega-3 is 3 grams per day which can be achieved through eating fatty fish, ground flaxseed, and walnuts.

Other Nutrients to Consider:

Kyolic Aged Garlic: This is extract has shown promise in lowering blood pressure due to its unique properties. Its active compounds, formed during the aging process, exhibit potential effects in dilating blood vessels, reducing oxidative stress, and improving endothelial function. These actions contribute to better blood circulation, potentially aiding in the regulation of blood pressure levels. Additionally, Kyolic aged garlic extract may support overall cardiovascular health by promoting relaxation of blood vessels and assisting in maintaining healthy blood pressure ranges.

Vitamins A, C, & E: These vitamins are antioxidants, and when taken contribute to lower blood pressure by combating oxidative stress and reducing inflammation. These vitamins work synergistically to neutralize free radicals, supporting healthy blood vessel function and preventing damage that could elevate blood pressure levels.

Biotin -these supplements can help lower your systolic BP by activating an enzyme CGMP that causes smooth muscle to relax.

Vitamin D - has been shown in a meta analysis study to significantly reduce hypertension.

Vitamin B6 - It lowers homocysteine (homocysteine can make your arteries stiff & increases BP)

Zinc - regulates angiotensin and endothelin - these are 2 enzymes that directly affect blood pressure (a deficiency in Zinc causes blood vessels to constrict)

Copper - Regulates enzymes that keep blood vessels dilating properly. Supplementation trials are positive in helping maintain blood pressure levels.

4 Tips When Taking Supplements

1. Take your supplements during or right after a meal, unless directed otherwise, and drink plenty of fluids as well. The increased acid and enzymes that are a part of digestion can aid in their absorption and minimize any upset. Iron would be an exception; it’s generally best taken spaced out from meals by at least an hour.

2. Take consistently to achieve maximum health benefits. It usually takes two to three months before you feel the full positive effects of adding nutritional supplements, whether that is symptom improvement or a change in your lab markers. Use a pillbox or set reminders to create regular and consistent habits.

3. Take as indicated. Your supplements may be recommended or packaged for morning, noon or evening dosages, based on your individual health needs. For maximum benefit, take your supplements at the time of day indicated on the package. If there has not been a specific time recommended, aim to take them at the time of day most likely to become a daily habit.

4. Prioritize your list. If you feel your supplement list is growing and keeps getting longer, talk to your doctor or trained providers to determine which ones are most important and worth focusing on, for your health and your budget. Be engaged in your treatment plan and ask how long you should anticipate taking each one.

Despite these guidelines, realize that most often the best time to take supplements is when you can make them part of your daily routine. In addition, keep your physician informed about your supplement usage.

Disclaimer:

It's crucial to explore dietary adjustments, exercise, and mindfulness practices to lower blood pressure before considering supplements. Consulting a doctor is essential, especially for those taking hypertension medications, as supplements might interact negatively with certain drugs. The American Heart Association (AHA) warns against taking supplements due to the mindset that one can knock out the need to work to lower your blood pressure.