With nearly half of adult Americans having high blood pressure (also known as hypertension), it’s fair to say that this is a very common health problem.
Uncontrolled blood pressure can lead to a host of health issues like heart failure, stroke, eye and organ damage, and even dementia.
But are there natural, effective ways to help keep blood pressure in a normal range of no more than 120/80? Read on to find out!
(The information below is not intended as medical advice. Always consult a competent healthcare practitioner if you have a confirmed or suspected health condition. Affiliate links included below.)
Supplements for Blood Pressure
A few years ago I was facing consistently high blood pressure readings, with some as high as 150s over 100.
My family physician put me on two blood pressure pills (a beta blocker and an ACE inhibitor). I took these faithfully but still had episodes of high blood pressure.
While I know prescription medications have their place, I try to rely on a healthy diet and supplements whenever possible. I also didn’t like the side effects of the pharmaceuticals.
So I looked into natural options to help blood pressure and after some trial and error, came up with the following supplements that work well for me.
Magnesium: The Heart’s Best Friend ❤️
Magnesium, often referred to as the “miracle mineral,” has gained a lot of recognition for its incredible impact on heart health.
This essential nutrient plays a vital role in promoting optimal cardiac function, making it an excellent addition to any heart-healthy regimen.
Research shows that magnesium can effectively regulate blood pressure, reducing the risk of hypertension and its detrimental effects on cardiovascular health.
Although magnesium serves many roles in the heart, one of its primary benefits the ability to help lower blood pressure.
Studies have found that individuals with higher levels of magnesium in their diet or through supplementation tend to have lower blood pressure readings.
This is attributed to magnesium’s role in relaxing and dilating blood vessels, allowing for improved blood flow throughout the body.
What Type of Magnesium is Best for Blood Pressure?
It can be a little confusing when trying to figure out which form of magnesium is best for blood pressure control. 🤷
Although all forms of magnesium can be somewhat helpful, two forms that may be best for blood pressure are magnesium taurate and magnesium chloride.
Magnesium taurate is a combination (complex) of magnesium and the amino acid taurine (see below for more on taurine).
Not only can magnesium taurate help regulate blood pressure, it can also help with blood sugar control. This makes it truly a dynamic duo!
My recommendation for magnesium taurate comes from Cardiovascular Research.
Magnesium chloride is another great choice for supplementing with magnesium.
This form of magnesium combines magnesium and chloride to offer numerous benefits for heart health.
One of its key advantages is its ability to help regulate blood pressure levels.
Magnesium chloride can be taken orally but tends to have a strong flavor.
For this reason, many people choose to use topical magnesium chloride as a spray.
Research shows magnesium can be absorbed through the skin, bypassing the gastrointestinal system and potentially avoiding digestive upset people sometimes get with oral magnesium.
Magnesium chloride plays a crucial role in maintaining a healthy heart rhythm.
By ensuring proper electrical signaling within the heart muscle, this mineral helps prevent arrhythmias and reduces the risk of cardiac complications.
Additionally, magnesium chloride aids in relaxing the smooth muscles lining the blood vessels, promoting improved circulation and reducing strain on the heart. These combined benefits make it an ideal supplement for individuals seeking ways to support their heart health naturally.
I really like EASE magnesium topical spray. It not only supports heart and blood pressure health but also helps with stress, sleep and muscle aches.
Taurine: No Bull for Your Heart 🐂
The next supplement I tried for controlling my blood pressure is taurine.
The word origin for taurine is “bull,” like the constellation Taurus.
Taurine is one of the amino acids, which are building blocks of protein.
This amino acid is found in meat, dairy and fish, but many people don’t get enough through diet to achieve blood pressure support.
How Taurine Benefits Blood Pressure
One significant benefit of taurine is its positive impact on blood pressure regulation.
Research shows that taurine aids in reducing both systolic and diastolic blood pressures, making it an effective tool in managing hypertension.
Taurine has several beneficial effects on the heart. By inhibiting the production of angiotensin II, a hormone that constricts blood vessels and raises blood pressure, taurine helps improve circulation and reduce strain on the heart.
To get enough taurine to help with blood pressure control, at least 1000 mg daily is recommended.
For situations where blood pressure is resistant to control, up to 6000 mg daily (in 3 divided doses of 2000 mg each) may be used.
You can get taurine in capsule form but I personally use the bulk powder form.
I like the powder as it is more affordable and I can control the specific amount taken. It is also flavorless, which is a plus.
Taurine has other health benefits besides helping the heart and blood pressure.
It is reported to slow down the aging process, assist the liver and eye health, and even calm anxiety and promote restful sleep.
Heart-Healthy Hawthorn 🌿
A third natural supplement that has positive benefits for blood pressure control is hawthorn.
Packed with antioxidants and flavonoids, hawthorn has proven itself as an all-natural way to lower blood pressure and support cardiovascular well-being.
It has been used for centuries to support heart health and is widely regarded as a top supplement choice for blood pressure.
Studies have shown that hawthorn extract can effectively reduce high blood pressure levels, making it a fantastic addition to your heart-healthy regimen.
This amazing herb works by dilating the blood vessels, allowing for smoother blood flow throughout the body.
As a result, not only does hawthorn help lower blood pressure numbers but also reduces the strain on the heart, promoting overall cardiovascular health.
You can get hawthorn by itself as a supplement.
However, I prefer a standardized combination formula of hawthorn with grape seed extract. This formula has synergistic effects to support heart health.
One thing to note about hawthorn is that it may need to be taken for some period of time (a few weeks) to get the maximum benefit.
Hawthorn berries are also reported to help with digestion, inflammation and anxiety.
Other Supplements That May Help Blood Pressure
While magnesium, taurine and hawthorn are excellent choices for supporting blood pressure health, there are a few other supplements to consider.
These supplements are all known to help with the heart and may be used in conjunction with the three mentioned previously.
- CoQ10 — This is a powerful antioxidant that helps heart and overall energy function.
- Fish Oil — Strong supports for heart and brain health.
- Endothelial Defense — Pomegranate extract plus orange peel glycosides that protect the inner layer of blood vessels.
Closing Thoughts on Blood Pressure Supplements
With millions of people dealing with chronically elevated blood pressure readings, finding natural ways to effectively lower blood pressure is important.
Magnesium, taurine and hawthorn are three of the very best supplements to support heart health and keep blood pressure within the normal range.
Other supplements are also available if additional support is needed.