Helpful
Supplements for High Blood Pressure
Hypertension,
or high blood pressure, is often termed the "silent killer" because it
typically produces no symptoms. Untreated, however, it can wreak havoc
on your blood vessels and internal organs, setting the stage for the later
development of a heart attack, stroke, or kidney failure.
Many
doctors agree that antihypertensive medications are over-prescribed, especially
for people with mild elevations of their blood pressure. Lifestyle changes,
combined with helpful supplements, can dramatically lower blood pressure
and may eliminate (or at least postpone) the need for prescription drugs,
particularly in people with mild hypertension (140 to 159 systolic, or
upper number, and 90 to 99 diastolic, or bottom number). If your blood
pressure is higher or you're already taking medications, it's particularly
important to consult your doctor before starting supplements.
An
array of supplements
Calcium
and magnesium
The minerals calcium and magnesium may be
effective only for some people with hypertension. Several studies have
shown that calcium may be particularly beneficial for people who are salt
sensitive, pregnant women, and African Americans. A diet low in magnesium
may raise your blood pressure; supplements or magnesium-rich foods (whole
grains, green leafy vegetables, nuts, seeds, dried peas and beans) may
lower it.
Suggested
dose:
1,000 mg calcium and 500 mg magnesium a day.
Take with food for best absorption. Check with your doctor if you have
kidney disease.
Vitamin
C
The antioxidant vitamin C may help lower high blood pressure by enlarging
blood vessels, according to recent studies in
Suggested
dose:
1,000 mg vitamin C 3 times a day.
Take with food. Reduce dose if diarrhea develops.
Coenzyme
Q10
A natural substance produced by the body,
coenzyme Q10 helps speed up vital metabolic processes. More
than a third of people with hypertension are thought to be deficient in
this substance. In a 1994 study, more than half of the hypertensive patients
who took the supplement were able to discontinue one to three of their
antihypertensive medications. A more recent trial in
Suggested
dose:
50 mg coenzyme Q10 twice a day.
Take with food for best absorption. Rarely, may cause digestive upset.
Flaxseed
and Fish Oils
Flaxseed oil and fish oils contain omega-3 fatty acids, which have
been shown to reduce high blood pressure in numerous double-blind studies.
Although you can get fish oils in supplement form, an easy way to get them
is by eating fatty fish (e.g., mackerel, salmon, or bluefish).
Suggested
dose:
Flaxseed oil: 1 tbsp. (14 grams) a day. Take with food to enhance absorption.
Keep refrigerated to ensure freshness.
Fish
oils: 1,000 mg 3 times a day. Take supplements if you don't eat fish at
least twice a week. Keep refrigerated to ensure freshness.
Hawthorn
The herb hawthorn widens arteries by interfering with the action of angiotensin-converting
enzyme (ACE), which constricts the arteries. Hawthorn also appears to strengthen
the heart's pumping action by inhibiting enzymes that weaken the heart
muscle.
Suggested
dose:
100 to 150 mg hawthorn 3 times a day. Hawthorn can also be taken in
tincture form: 1 tsp. 3 times a day. May cause rash or sweating, but appears
to be very safe.
Taurine
The amino acid taurine
is thought to lower blood pressure by balancing the ratio of sodium to
potassium in the blood. It may also regulate the increased nervous system
activity that can contribute to high blood pressure.
Suggested
dose:
500 mg L-taurine twice a day.
Take on an empty stomach. If using longer than a month, add mixed amino
acids.
Garlic
Garlic inhibits clot formation by making platelets less likely to clump,
and it can help lower cholesterol levels and prevent formation of artery-clogging
plaques. There is also some evidence that garlic can decrease blood pressure
in individuals who have mild hypertension.
Suggested
dose:
500 mg twice a day.
Use enteric-coated preparations. Look for garlic pills that provide 4,000
to 5,000 mcg of allicin.
How
to take the supplements
Start
with calcium and magnesium. If, after a month, your blood pressure does
not decline, stop taking them (while maintaining other lifestyle changes)
and try either vitamin C and hawthorn or coenzyme Q10. To these,
add fish and flaxseed oils. Taurine and
garlic can be added as well.
Call
the doctor if...
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