High blood pressure, also known as hypertension, is a serious health condition that stroke, kidney failure, and other health complications. While medication is often necessary to control high blood pressure, many people are interested in using natural methods to help support healthy blood pressure levels. Blood pressure is a measurement of the force of blood pushing against the walls of the arteries as the heart pumps blood. It is recorded as two numbers – the systolic pressure (as the heart beats) over the diastolic pressure (as the heart relaxes between beats). Normal blood pressure is considered lower than 120/80 mmHg. When pressure rises above this level consistently, it is considered hypertension.
Blood pressure often rises due to the narrowing of the arteries from plaque buildup, causing the heart to pump harder to push blood through the circulatory system. Factors like age, weight, smoking, family history, and lack of exercise increase plaque buildup and narrowing of the arteries over time. But the good news is that for many people, making positive lifestyle changes and taking natural supplements help support healthy circulation and blood pressure levels already within the normal range.
Vitamin C
Antioxidants like CoQ10, vitamin C are another free radical fighter that has positive effects blood pressure supplements. It promotes vasodilation to improve blood flow and elasticity of the arteries. Vitamin C also protects nitric oxide stores in the blood vessels that aid in vasodilation. One study found that 500 mg of vitamin C daily reduced systolic and diastolic blood pressure by 5 mmHg and 6 mmHg, respectively, after just 4 weeks. Other research shows that higher doses of up to 2,000 mg per day may offer a further reduction in blood pressure for some people with hypertension. Vitamin C is generally safe even at higher doses.
Hawthorn extract
Hawthorn berry extract is traditionally used in herbal medicine to support heart health. It works primarily by relaxing blood vessels and allowing more blood to flow through. This extract also helps maintain healthy cholesterol levels already within the normal range. Studies confirm hawthorn’s ability to naturally lower blood pressure. In one, participants took 1,200 mg per day and reduced both systolic and diastolic pressure by about 7-8 mmHg. Other findings suggest hawthorn works similarly to common blood pressure prescription medications. Look for supplements standardized to at least 5% vitamin content.
Other natural options
Several other supplements show potential to aid healthy blood pressure levels already within normal range:
- Beetroot juice powder- Nitrate-rich beet juice widens arteries and supports nitric oxide activity. Take 500-1,000 mg daily.
- Grape seed extract– Contains antioxidant polyphenols that may relax blood vessels. Typical doses are 100-300 mg per day.
- Pomegranate juice– Rich in polyphenols that support nitric oxide production and protect arteries. Drink 4-8 ounces daily.
- Whey protein- The microfractions of lactokinins in whey relax blood vessels. Take 20 or more grams daily.
- Hibiscus-Relaxes blood vessels and acts as a natural diuretic. Take 250-500 mg/day standardized extract.
- Pycnogenol– Derived from pine bark, pycnogenol scavenges free radicals and may relax arteries. Take 100-200 mg daily.
- Spirulina- This freshwater alga is rich in nitric oxide-boosting nitrate. Take 1-5 grams powder daily.
