High blood pressure, or hypertension, can cause health problems by raising one’s risk for heart attack, stroke, kidney disease, and many other serious diseases. Some vitamins to help regulate blood pressure include potassium, which balances with sodium, a known culprit for high blood pressure; calcium and vitamin C, which both work to keep blood vessels healthy; and omega-3 fatty acids, which have been shown to reduce blood pressure in some medical studies. Other vitamins that may be included to help lower or regulate blood pressure are vitamin D and magnesium; deficiencies in both have been shown to actually contribute to high blood pressure.
One vitamin that may help in reducing high blood pressure is potassium. Sodium is one of the major factors in high blood pressure, and since levels of sodium and potassium in the blood are inversely related, potassium is thought to have an effect on regulating blood pressure. The daily recommended amount of potassium for an adult is 1,600 to 2,000 mg daily, and this is easily achieved through diet alone. Foods rich in potassium include fresh fruits and vegetables such as potatoes, spinach, bananas and watermelon. Consuming too much potassium, however, can result in health problems, so a doctor should be consulted before adding potassium supplements to a diet.
Two more important blood pressure vitamins include calcium and vitamin C. Increasing calcium in a diet is believed to lower high blood pressure since calcium is involved in the maintenance of blood vessels and the heart. Vitamin C is also considered effective for high blood pressure, as it widens blood vessels and veins and improves blood flow.
Another natural remedy for high blood pressure includes omega-3 fatty acids. Studies found that individuals who had diets high in omega-3 fatty acids had somewhat lower blood pressure than individuals who consumed less of this nutrient. Omega-3 fatty acids may be added to the diet through supplements, such as fish oil tablets. Eating tuna, salmon or other fatty fish as well as walnuts or flaxseeds may also increase one’s consumption of omega-3 fatty acids.
In some cases, a deficiency in a certain vitamin has been known to cause high blood pressure. Specifically, studies show that young women who have vitamin D deficiencies are more likely to experience high blood pressure when they reach middle age. Therefore, it is important for young people to maintain a stable amount of vitamin D in their diets in order to help prevent high blood pressure in the future. Other than in supplements, vitamin D may be found in fatty fish, eggs, mushrooms, or it can be acquired though exposure to ultra-violet light, which may occur by going outside on a sunny day.
Magnesium deficiencies have also been linked to high blood pressure, and adding magnesium to the diet can result in lower blood pressure. 300 to 400 mg of magnesium are recommended daily for adults. Good sources of magnesium from food include leafy green vegetables and whole grains.
Although there are many natural remedies to high blood pressure, nothing will help to lower blood pressure more readily than a healthy, low sodium diet along with a regimen of daily exercise. Along with this healthy lifestyle, blood pressure vitamins can help keep high blood pressure under control. Before adding blood pressure vitamins to a diet, however, individuals should first consult their doctor.
