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Which Vitamins & Supplements Lower Blood Pressure?
Knowing the vital role of vitamins in supporting cardiovascular health is essential to optimise blood pressure. A pressure level below 120/80 mm Hg is considered normal. If the range gets elevated beyond this level or comes down to a significantly lower level, it can adversely affect health. However, a healthy diet with vitamins can help control blood pressure.
Keep reading to learn about the vitamins essential to maintaining normal blood pressure! This article explores the essential vitamins required to regulate blood pressure levels naturally.
Table of Contents
How Effective are Vitamins for Maintaining Blood Pressure?
The different vitamins play different roles in controlling blood pressure. Hence, to know how vitamins affect blood pressure, individuals must learn about each vitamin's effects on high BP and low BP separately. Read along!
For High BP
High Blood pressure or hypertension is a condition where the force of blood flow through the blood vessels is consistently high. When pressure elevates, the force of blood flow against the arterial walls also increases, stretching the arteries beyond a healthy limit.
High-pressure individuals can control it by adhering to a healthy diet comprising essential vitamins.
For Low BP
Low blood pressure or hypotension is a medical condition in which the blood flow reading is below 90/60 mm Hg. Low pressure can lead to symptoms such as fainting, dizziness, blurred vision, and light-headedness.
However, individuals can restore healthy blood pressure levels by including specific vitamins in their diet plans. Read on to learn about these vitamins that help raise low blood pressure.
3 Best Vitamins to Lower Blood Pressure
Certain vitamins can be crucial in controlling blood pressure by supporting cardiovascular health and reducing oxidative stress. Understanding these vitamins can help manage hypertension naturally and promote overall heart health.
1. Vitamin C
Vitamin C is an antioxidant and a water-soluble nutrient that helps lower blood pressure. The antioxidant activities of vitamin C help protect the linings of blood vessels from the damage caused by oxidative stress. Further, vitamin C helps increase the level of nitric oxide, a gaseous signalling molecule that plays a crucial role in relaxing arterial walls.
People with low vitamin C levels in their blood are at higher risk of hypertension or high pressure than those with adequate vitamin C levels. Therefore, it is clear that specific vitamins can lower blood pressure.
2. Vitamin D
Vitamin D is a fat-soluble vitamin that influences renin production. Renin is an enzyme that helps to control blood pressure. This vitamin deficiency can cause high blood pressure and hyperactivity of the renin-angiotensin system.
According to PubMed Central, studies show that high levels of vitamin D help protect against high pressure. A review among 30,000 people shows that those with the highest vitamin D levels have up to a 30% lower risk of high blood pressure.
3. Vitamin B
Several B vitamins, such as B2, reduce blood pressure levels in adults. Besides, B9 lowers pressure levels in heart disease patients. B2 supplements have effectively controlled blood pressure in adults with methylenetetrahydrofolate reductase (MTHFR) gene mutation. This condition can lead to high pressure.
So, you must have learned about the essential vitamins for high blood pressure from the above discourse. Now, let us focus on specific vitamins to avoid for high blood pressure patients.
Vitamins to Avoid with High Blood Pressure
Although vitamin D is beneficial in controlling high blood pressure, excessive nutrient intake can have adverse impacts. Similarly, high doses of vitamin E might interfere with blood pressure medications and increase the risk of bleeding. Understanding the appropriate dosages and potential interactions of vitamins is essential for effectively managing hypertension.
Risks of Taking Vitamins for High Blood Pressure
If an individual with high blood pressure takes excessive vitamin D, it can result in hypercalcemia. In this medical condition, calcium deposits increase and reach areas including blood vessel walls, liver, kidneys, and heart valves.
The recommended level for taking vitamins in individuals with high pressure may vary across patients. Hence, individuals must consult doctors before planning a diet.
Which Vitamins Help with Low Blood Pressure?
As vitamins play a crucial role in maintaining blood pressure, certain vitamins help to raise low blood pressure. These vitamins include:
| Vitamins | Description |
| Vitamin B12 | Vitamin B12 plays a key role in producing red blood cells and preventing anaemia which lowers blood pressure. It also protects from excessive bleeding and organ and nerve damage. |
| Vitamin B9 | Those wondering how vitamins raise blood pressure must know that folic acid or vitamin B9 can raise low blood pressure and effectively prevent anaemia by producing red blood cells. |
Vitamins to Avoid with Low Blood Pressure
No specific groups of vitamins must be avoided when an individual has low blood pressure. However, one must be cautious when choosing dietary supplements and having balanced nutrition. Nutrition is essential; hence, one should consult a healthcare provider about personal recommendations.
Is There Any Risk of Taking Vitamins for Low Blood Pressure?
Hypotension or low blood pressure sometimes occurs as a side effect of medications and diet intended to treat hypertension or high blood pressure. In such cases, individuals must avoid certain food items such as fish oil and green coffee bean extract, which further lower blood pressure levels.
Though supplements help to raise blood pressure levels, those must be taken as per the doctor’s recommendation.
Recommended Daily Intake of Vitamins to Maintain Normal Blood Pressure
It is important to have proper vitamin intake to ensure that a person remains healthy from within and that his blood pressure is managed. Below are some of the major vitamins that are required for regulating blood pressure daily:
| Vitamins | Recommended Dietary Intake |
| Vitamn B2 | Men: 1.3 mg; Women: 1.1 mg |
| Vitamin B9 | Adults: 400 mcg |
| Vitamin B12 | Adults: 24 mcg |
| Vitamin C | Men: 90 mg; Women: 75 mg |
| Vitamin D | Adults: 600 IU (15 mcg) |
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Sources of Vitamins that Help in Maintaining Blood Pressure
Eating the right kinds of vitamins is essential to ensure that one remains healthy overall, more so concerning regulating blood pressure. In this regard, given below are some major vitamins for regulating blood pressure and their main sources.
| Vitamins | Sources of Vitamins |
| Vitamin B2 (Riboflavin) | Eggs, lean meats, dairy products, green leafy vegetables, nuts, legumes, and fortified cereals. |
| Vitamin B9 (Folate) | Leafy green vegetables, legumes, seeds, liver, citrus fruits, fortified grains, and cereals. |
| Vitamin B12 (Cobalamin) | Fish, meat, poultry, eggs, milk, other dairy products, and fortified cereals. |
| Vitamin C | Citrus fruits (oranges, lemons, grapefruits), strawberries, bell peppers, broccoli, brussels sprouts, and spinach. |
| Vitamin D | Sunlight exposure, fatty fish (salmon, mackerel, sardines), fortified milk and dairy products, egg yolks, and fortified cereals. |
Dietary and Lifestyle Changes to Maintain Blood Pressure
Keeping blood sugar at a healthy level is important for overall well-being and, even more so, in people with diabetes or prediabetes. Here are some nutrition and lifestyle tips that can help to regulate blood sugar:
1. Balanced Diet
- Complex Carbohydrates: Whole grains (brown rice, quinoa, oats), vegetables, fruits, and legumes rather than refined carbohydrates.
- Fibre-Rich Foods: The slow pace of absorbing glucose through fibre helps control blood sugar levels. Include vegetables, fruits, nuts, seeds, and whole grains.
- Healthy Fats: Incorporate sources of unsaturated fats like avocados, olive oil, nuts, and seeds into your diet. Avoid trans fats and limit saturated fats.
2. Protein Intake
You can include lean proteins such as fish, poultry, beans, tofu, and low-fat dairy. Protein slows down carbohydrate digestion, thereby stabilizing blood sugar levels.
3. Portion Control
Watch portions and monitor serving sizes with smaller plates to curb excess eating that may cause high blood sugar spikes.
4. Regular Meal Times
Eat regularly, avoiding meal skips to maintain normalized blood glucose levels over time.
5. Limit Sugary Foods and Drinks
Reduce your intake of sugary snacks, desserts, and beverages. Choose water instead of coffee or any other beverage without added sugar.
6. Hydration
You should drink enough water throughout the day. When you are hydrated, your kidneys can eliminate extra sugar via urine.
7. Regular Exercise
Participate in regular activities such as walking, cycling, swimming, or resistance training for at least 20-30 minutes daily.
8. Maintain Normal Weight
Keep your weight within normal limits. Even if you lose only a small amount of weight, it makes a huge difference in blood sugar control for overweight people.
9. Stress Reduction
Practice stress reduction exercises, such as mindfulness meditation, yoga, and deep breathing. Chronic stress may harm blood sugar levels.
10. Adequate Sleep
Aim for 7-9 hours of sleep every night. Poor sleep can lower insulin sensitivity and alter blood glucose control.
11. Quit Smoking
Get help to stop smoking if you are already doing so. Cigarette smoking worsens insulin resistance and raises the risk of diabetic complications.
12. Limit Alcohol Consumption
Drink alcohol moderately where applicable, but excessive drinking leads to fluctuations in blood sugar levels.
Supplements and Their Role in Maintaining Blood Pressure
There are instances where people may not get enough vitamins through their diet. Some people have dietary limitations that can make meeting all the needed nutritional requirements challenging, while others have impaired nutrient absorption.
However, they should know that supplements are insufficient to replace a healthy diet rich in whole foods. Individuals need to seek a medical opinion before using any nutritional support.
Individuals can maintain a proper diet and prevent adverse consequences with the above discourse on how vitamins affect blood pressure and help regulate blood flow. Also, consult a healthcare professional and adjust your vitamin intake to ensure normal blood pressure.
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