Lower Blood Pressure Naturally:
Exploring The 9 Power Supplements: Magnesium, Garlic, Green Coffee, CoQ10, Beet, Olive Leaf, Ginkgo, Grape, Hibiscus
1.3 BILLION Have High Blood Pressure
With heart disease as the leading cause of death, and with multiple cancer-causing blood pressure drug recalls, generic drug safety concerns persist.
Blood pressure medications can leave patients with intolerable side effects. This leads us to the same question we like to ask.
Are there safe, effective, natural blood pressure alternatives?
Hypertension, high blood pressure is a major risk factor for developing atherosclerosis, the hardening of arteries.
Hypotension, low blood pressure can cause dizziness and weakness. Too high or low blood pressure means we have insufficient blood flow, needing attention.
[Related Article: The Top 9 Science-Backed Blood Sugar Supplements]
Blood pressure refers to the pressure blood exerts on the blood vessels as it travels through circulation.
We measure blood pressure with an elbow or wrist cuff to measure pressure at two points.
Millimeters of mercury (a unit of pressure), is how we determine blood pressure.
[Related Article: The Top 6 Science-Backed Cholesterol Supplements]
Systolic and Diastolic Blood Pressure
We calculate a blood pressure reading in millimeters of mercury (mmHg). The first number, systolic blood pressure, represents the maximum pressure our beating heart exerts. Diastolic blood pressure tells us arterial pressure in between heartbeats.
Understanding Hypertension
Blood pressure in excess of 120 mmHg over 80 mmHg, are classified as elevated. With elevated blood pressure, there is a risk of hypertension developing. Readings above 140 mmHg systolic or 90 mmHg diastolic blood pressure indicate hypertension.
We categorize hypertension as primary or secondary, with 90% of all patients being primary, meaning it is not caused by another disease as is secondary hypertension.
We should take into account systolic blood pressure increases with age. The reason for this is that the elastic walls of our blood vessels become more rigid as we grow older.
Understanding the Importance of Pulse Pressure
As we previously discussed, systolic blood pressure is the maximum pressure during a contraction, while diastolic blood pressure is the minimum pressure between contractions.
Also, increasing as we age is our pulse pressure. Pulse pressure is the difference between our systolic and diastolic numbers. A blood pressure reading of 120 mm Hg over 80 mm Hg, means our pulse pressure is 40 mm Hg.
Perfect pulse pressure is 40 mm Hg, while 50 mm Hg is acceptable. When a pulse pressure is greater than 60 mm Hg, this raises cause for concern, as this can mean stiffness in the aorta, the body’s largest artery.
Heart Rate
The normal resting heart rate range is 60 to 100 beats per minute. Lower resting heart rates mean better heart function with stronger cardiovascular fitness.
Athletes have normal resting heart rates nearing 40 beats per minute. Naturally, exercise can be the most effective strategy in lowering the heart rate.
Variables Affecting Blood Pressure Readings
We measure blood pressure in either/or single sessions or ambulatory, over 24 hours with the cuff attached. Ambulatory blood pressure is a more consistent measurement.
Our blood pressure naturally rises and drops with the day/night cycle. Increasingly science is telling us nocturnal blood pressure, the more important diagnostic number.
Blood pressure rises with caffeine, food, and exercise. A best practice is checking blood pressure no less than 30 minutes before or after these activities. Likewise, multiple readings should be taken throughout the day.
The arm should be at the heart level while sitting upright in a relaxed position with no talking. Pressure should be checked twice, and then again if the difference exceeds 5 points.
Recent studies are showing our target goal blood pressure is:
Daytime: 135/ 85 mm Hg
Nighttime: 120/ 70 mm Hg
Types of Blood Pressure Drugs
1) ACE Inhibitors
(Angiotensin Converting Enzyme Inhibitor)
ACE inhibitors block specific angiotensin producing enzymes, which are blood pressure increasing hormones.
2) ARB (Angiotensin Receptor Blockers)
In blocking the effects of angiotensin, a hormone that increases blood pressure, these drugs have been a hot topic as they specifically block the ACE2 enzyme, which we believe to be the coronavirus COVID-19 host receptor site.
3) Alpha-Blockers
Alpha-blockers, a less common drug, relaxes and opens blood vessels by preventing the stress hormone norepinephrine from constricting smaller vein and arterial wall muscles.
4) Beta-Blockers
Also in use as an anti-anxiety drug and containing several types, beta-blockers decrease the pulse protecting the heart from stress hormones.
5) Calcium Channel Blockers (CCB’s)
CCB’s create space for more blood flow, by blocking cellular heart and artery calcium entry.
6)Diuretics
Also called “water pills”, diuretics help the kidneys eliminate excess water and sodium.
7) Vasodilators
Vasodilators, the opposite of vasoconstrictors, are blood vessel opening drugs, causing effects through relaxation mechanisms.
Top 9 Science-Backed Natural Blood Pressure Supplements
#1 Magnesium
How Magnesium Improves Blood Pressure:
- ACE Inhibitor
- Beta-Blocker
- Calcium Channel Blocker
- Beta-Blocker
- Diuretic
- Vasodilator
Why Magnesium?
One of the most commonly used supplements in the world, magnesium acts in 300 enzymes in the human body, including cell-to-cell communication and production of ATP, DNA, RNA, and proteins.
These include protein synthesis, muscle and nerve function, blood glucose control, and blood pressure.
Serving a crucial role in calcium balance, magnesium keeps calcium in the bones, preventing arterial plaque buildup.
Most humans are chronically deficient in this critical nutrient.
While chelated or amino acid forms are best, it’s important one is absorbing a sufficient dosage to realize the best results.
As a mineral with key cardiovascular functions such as antiarrhythmic, vascular tone, contractions, glucose metabolism, and insulin homeostasis.
Most notably, coronavirus, COVID-19 reminds us we need sufficient magnesium to absorb vitamin D3 supplements.
We associate lower magnesium levels with oxidative stress, pro-inflammatory state, endothelial dysfunction, platelet aggregation, insulin resistance, and hyperglycemia.
Dosage and Results:
Clinical studies display wide-ranging reductions, with no change in some. Intakes of 500 to 1000 mg might lower blood pressure up to 5.6/2.8 mm Hg.
Some studies highlight at 368 mg for 90 days, a 4.18/ 2.27 mm Hg decrease. Most believe it takes several days to correct low magnesium blood levels.
High-quality magnesium supplements provide approximately 14% elemental magnesium, with an absorption rate of 30% on average.
Notes:
Significant blood pressure reduction occurs when one is low in magnesium levels or one has hypertension (140/90 or above). A noteworthy inverse correlation between magnesium levels and cardiovascular disease exists. The best results are seen when magnesium is used in combination with increased dietary potassium. Potassium is a natural chelator to sodium, whereas magnesium eliminates excess calcium. Potassium also acts as a natural alpha-blocker and beta-blocker.
#2 CoQ10 (Ubiquinol)
How CoQ10 (Ubiquinol) Improves Blood Pressure:
- Vasodilator
Why CoQ10 (Ubiquinol)?
We need CoQ10, and we lose it as we age. As an essential nutrient, anyone over 40 should consider supplementing CoQ10 in the ubiquinol form.
Besides mitochondria and ATP energy and protection, CoQ10 supplements can lower systolic and diastolic blood pressure and all cholesterol markers except triglycerides.
Also effective for heart failure, and post-heart attack protection, COQ10 is a potent supplement.
Providing human cellular energy, coenzyme Q10, (CoQ10), a “vitamin-like” fat-soluble nutrient, is critical to our health.
The second function of CoQ10 is a potent antioxidant activity, only available in the ubiquinol form, comprising 90–98% of total CoQ10.
The other form of Coq10 is ubiquinone, the oxidized version recycled or reduced into ubiquinol.
Through biosynthesis in the body, we can naturally create CoQ10 when we are younger, with supplementation becoming essential as we age for heart and major organ protection.
Our CoQ10 levels depend on age and genetic factors, as the ability to convert ubiquinone to ubiquinol becomes more difficult after the age of 40.
Dosage and Results:
Multiple studies with 280 hypertensives have found 100–225 mg CoQ10 lowers blood pressure. Systolic blood pressure decreases dropped from 8% to 11% with diastolic blood pressure decreasing from 9% to 12%
From an average of 3 randomized controlled clinical trials, we see a 16.6/ 8.2 mm Hg drop in blood pressure. Most studies range from a daily dosage of 100 to 200 mg, with dosages at 300 mg affecting liver enzymes.
Notes:
Overall, ubiquinol performs as the superior CoQ10 in tests in absorbability. Food, piperine, and vitamins increase absorption, with ubiquinol 6–10 times more bioavailable.
Less CoQ10 is available because of health conditions and the widespread use of statin drugs. Ubiquinol protects LDL from oxidation better than other antioxidants, such as beta carotene and vitamin E.
Oxidized LDL, known to cause atherosclerosis, poses a more serious threat over standard LDL. For these reasons, many argue ubiquinol is the preferred CoQ10 form because of more activity and bioavailability.
#3 Aged Garlic Extract
How Aged Garlic Extract Improves Blood Pressure:
- ACE Inhibitor
- Beta-Blocker
- Calcium Channel Blocker
- Diuretic
- Vasodilator
Why Aged Garlic Extract?
Garlic (Allium sativum) is an ancient plant with a proven reputation for promoting immune and cardiovascular health.
Effective for arteriosclerosis, antiplatelet, antidiabetic, and anticholesterol actions, garlic extract is a powerful blood pressure supplement.
Aged garlic extract reduces blood pressure by decreasing inflammation-causing calcium and C-reactive protein levels.
We find solid evidence for garlic improving arteriosclerosis, by relaxing stiff blood vessels and preventing platelet aggregation, as a potent blood thinner.
Evidence supports the powerful effect of garlic on all cholesterol numbers, including HDL, with a minor effect of triglycerides.
As high blood pressure is often a primary cause of erectile dysfunction, (ED), we even see garlic increasing nitric oxide levels and effective for non-severe ED cases.
Dosage and Results:
Dosage is typically 450 to 600 mg of aged garlic extract twice daily. Oil-based extracts are advised against due to toxic buildup. Raw can be used if chewed completely, but according to a possibly biased manufacturer, a 5-28 cloves dosage is needed. We see a lowering in blood pressure by 10/ 8 mm Hg or 8–10%. Garlic extracts even show a small benefit for non-hypertensives.
Notes:
Much like magnesium, aged garlic extract maintains several various protective blood pressure actions. It performs consistently in studies, with a great degree of reliability. Aged garlic extract can lower both central and peripheral blood pressure, which is noteworthy. In the aged extract form, the user's taste objection is easily handled.
#4 Ginkgo Biloba Extract
How Ginkgo Biloba Improves Blood Pressure:
- ACE Inhibitor
- Vasodilator
Why Ginkgo Biloba Extract?
As ginkgo Biloba is the most commonly used plant for brain health, our appreciation of this well studied and ancient medicinal antioxidant powerhouse seems to stop right there.
Ginkgo is the single best natural supplement for peripheral hypertension and is possibly as effective as medication for Raynaud’s Syndrome, a common peripheral hypertension condition.
Besides improving blood flow to the brain, ginkgo Biloba powerfully increases blood circulation and lowers blood clotting throughout the body, while lowering LDL oxidation.
Operating as a natural ACE inhibitor and vasodilator, ginkgo Biloba can substantially lower both diastolic and systolic blood pressure.
With the discovery of COVID-19 and the coronavirus, we believe the virus attaches itself to the ACE2 enzyme of our renin-angiotensin-system, (RAS).
The RAS controls blood pressure and cardiovascular function in the heart and kidneys, and ginkgo at larger doses might be a plant-based therapeutic.
Ginkgo biloba, in producing ACE inhibitory properties, serves to protect and strengthen the ACE2 enzyme.
Because of this, ginkgo may prove itself as a potent anti-coronavirus compound in future studies and usage.
In another trial on 70 healthy volunteers, EGb 761 extract prevented the rise of blood pressure caused by stress.
Dosage and Results:
We see no blood pressure effect in one ginkgo Biloba study, leading to the question of dosage creating a study flaw. The most consistent results involve either the 6,000 mg extract or the EGb formula common to Asia.
Notes:
For blood clotting, peripheral circulation, and peripheral arterial disease (PAD), ginkgo Biloba is the single best option.
#5 Grape Seed Extract
How Grape Seed Extract Improves Blood Pressure:
- ACE Inhibitor
- Vasodilator
Why Grape Seed Extract?
Effective for hypertension, grape seed extract, support healthy blood pressure through potent antioxidant actions.
Antioxidants from plants can protect cells from damage.
Proanthocyanidin, a grape seed extract antioxidant performs in studies as protective of blood vessel and heart damage.
Dosage and Results:
Studies show decreases of 5.6% or 12/ 8 mm Hg in the groups taking 400 mg daily. Much lower decreases are seen in the groups taking 200 mg. Studies are done over 12 week periods.
Notes:
Grape seed extract is a reliable and cost-effective anti-hypertension supplement with a variety of protective actions. Pycnogenol or pine bark shows similar effects, likely due to its similar active compounds.
#6) Beet Root (Nitrate)
How Beet Root (Nitrate) Improves Blood Pressure:
- Vasodilator
Why Beet Root (Nitrate)?
Rich in natural chemicals we call nitrates, beets are powerful blood pressure-lowering compounds.
Our body converts nitrates to nitric oxide, helping increase blood flow and blood pressure.
Dosage and Results:
Like hibiscus tea, we see a greater effect when using a powder concentrate. Overall, we note a 4–5 point on average reduction in blood pressure, with a 7.7/ 2.4 mm Hg drop in blood pressure, with just one cup of beet juice.
Notes:
Beets are a long-standing cardiovascular supplement staple for increasing blood flow and lowering blood pressure. Concentrated powders might offer greater benefits.
#7) Hibiscus
How Hibiscus Improves Blood Pressure:
- ACE Inhibitor
Why Hibiscus?
The traditional sour tea shows a significant blood pressure-lowering effect in 3 cups of daily consumption. Hibiscus is also proven to lower blood lipids and blood sugar.
Dosage and Results:
The average decrease in blood pressure is 7.5/ 3.53 mm Hg. Studies traditionally use hibiscus tea with researchers believing extract forms to offer more meaningful benefits, with one study proving this.
Notes:
Hibiscus tea and even more so hibiscus extracts are less effective than prescription drug lisinopril but stronger than the medication captopril.
#8 Olive Leaf Extract
How Olive Leaf Extract Improves Blood Pressure:
- Calcium Channel Blocker
- Vasodilator
Why Olive Leaf Extract?
Olive leaf extract, an ancient medicine, contains a polyphenol-rich extract from dry olive leaves which significantly lowers metabolic risk factors.
Dosage and Results:
One study assessing the potency in hypertensive persons noted olive leaf extract was comparable to Captopril. We see an 11 point average decrease with 1,000 mg of daily use and 5 point decrease with 500 mg of daily use. The biggest effects were on systolic blood pressure.
Notes:
This is a great supplement to lower blood pressure and most notably LDL oxidation along with “bad” cholesterol.
#9 Green Coffee Extract
How Green Coffee Extracts Improves Blood Pressure:
- Vasodilator (Believed)
Why Green Coffee Extract?
As an extract of unroasted, green coffee beans, green coffee extract has been used as a weight-loss supplement.
Green coffee extract contains 50% chlorogenic acid, which causes a powerful anti-hypertension effect in a few studies.
Dosage and Results:
Decreases in systolic blood pressure with chlorogenic acid-containing green coffee extract are 15 points on average on systolic blood pressure.
Notes:
More studies are needed to move this supplement to a higher list position.
2nd Tier:
Spirulina
How Spirulina Improves Blood Pressure:
- Vasodilator
“Superfood”, spirulina, is blue-green cyanobacteria consumed by all types of animals.
The three species of this algae are arthrospira platensis, arthrospira fusiformis, and arthrospira maxima.
One of the very few plant-based complete proteins and grown worldwide, spirulina is a dietary supplement or whole food.
Multiple clinical studies show spirulina lowers diastolic blood pressure, total cholesterol, LDL, and triglycerides.
Dosage and Results:
We see an average of 5.78 to 7.17 diastolic blood pressure decrease after a 2 to 48 week period at 1 to 19 grams of spirulina daily. We also see a drop in excess of 5 points in diastolic blood pressure.
Notes:
We have several notable studies in need of followup studies to be ranked higher on this list.
Vitamin E
How Vitamin E Naturally Improves Blood Pressure:
- Vasodilator
Why Vitamin E?
Called “nature's blood thinner”, vitamin E is tricky to understand as an anti-hypertensive compound.
When the dosage is raised too quickly, it can actually cause a rise in blood pressure.
Dosage and Results:
Dr. Schute’s husband and wife team in the Orthomolecular Medicine studies prescribed 200 in vitamin E for their hypertensive patients and increased dosage slowly until arriving at 1600 to 3200 in range.
Notes:
Not the best option due to time to arrive at results, but vitamin E could be effective for mild hypertensives needing blood thinning benefits.
Potassium
How Potassium Naturally Improves Blood Pressure:
- Alpha Blocker
- Beta-Blocker
Why Potassium?
Best sourced from food, this electrolyte is a typical deficiency as a result of the SAD diet.
It works best in combination with magnesium for the best effects on lowering blood pressure.
Dosage and Results:
The RDA is 4,700 mg of potassium daily.
Notes:
The majority of individuals are well short of this critical target, which can help the kidneys remove excess sodium and best manage and support a healthy cardiovascular system.
Omega-3’s (Krill or Algae Oil)
How Omega-3 (Krill Oil) Improves Blood Pressure:
- ACE Inhibitor
- Beta-Blocker
- Calcium Channel Blocker
- Vasodilator
Why Omega-3 (Krill Oil)?
While omega-3’s are essential nutrients for overall cardiovascular health, researchers are focusing on the difference between omega-3’s in the fish oil triglyceride form versus them in the krill and algae oil phospholipid form.
As we see a fundamental difference in the two in terms of effectiveness for improving blood lipids, it appears there might be a beneficial difference in them for blood pressure as well.
We believe this difference is attributable to much greater absorption and delivery in the critical phosphatidylcholine form.
Dosage and Results:
Physicians reporting in the August 2009 issue of “Journal of the American College of Cardiology” expressed frustration at the wide spectrum of dosages used in terms of how best to advise their patients.
So doctors reviewed the most rigorously controlled studies to form a consensus.
This group of physicians concluded a daily dose of 500 milligrams combined EPA and DHA is effective for the prevention of high blood pressure.
Phospholipid forms from krill or algae oil might be superior to triglyceride-based fish oil or cod liver oil. Dosages range from 1 to 4 grams.
Notes:
More studies are needed on phospholipid-based krill and algae oil, as several are currently underway.
Dietary Fiber
How Dietary Fiber Improves Blood Pressure:
- ACE Inhibitor
- Vasodilator
Why Dietary Fiber?
95% of people consume 50% of their daily fiber needs.
Soluble fiber, the water absorbable type, provides protection and support for all metabolic risk factors, while significantly lowering all-cause mortality.
Viscous types of soluble fiber, such as psyllium fiber, are the most effective for lowering the risk of metabolic disease.
Dosage and Results:
While we only find a modest 3.12/ 2.57 decrease in blood pressure in 8 weeks, we see a significant decrease in cardiovascular mortality, which is most notable.
Notes:
The RDA suggests we consume 25 and 38 grams of dietary fiber daily for men and women, respectively. Most studies focus on the need to obtain 1/4th of daily fiber intake or 6 to 8 grams from soluble fiber.
Last 6 Notables:
Cinnamon, Eclipta Alba, Hawthorn Extract, Melatonin, Pomegranate, Taurine
Others:
Vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, folate, vitamin C, CBD, alpha-lipoic acid, acetyl-l-carnitine, arginine, agmatine, curcumin, ubiquinone, inositol, fish oil, omega-3, black seed oil, pycnogenol, stevia, vitamin D, berberine, vitamin B1, kava, myricetin, resveratrol, rutin, anthocyanins, French bark extract, saffron, flaxseed, probiotics, prebiotics, astaxanthin, sesamin, rose hips, rose essential oil, tribulus terrestris, tetradecyl thioacetic acid, salvia sclarea, pyruvate, pterostilbene, policosanol, nattokinase, microlactin, lavender, L-carnitine, Irvingia gabonensis, fucoxanthin, green tea, citrulline, chlorella, CDP-choline, berries, black seed oil, cacao, cocoa, theobromine, d-ribose, quercetin, lecithin, pantethine, pterostilbene.
Final Thoughts:
Natural anti-hypertensive substances appear dose and time-dependent, taking up to 12 weeks for results, in sharp contrast to rapid-acting prescription medications.
As with all metabolic markers of disease, a strong correlation exists between inflammation and blood pressure.
We should equally consider the role of diet and exercise.
Every health optimizer should own a home blood pressure device and monitor their blood pressure accordingly.
Consider covering the basic supplements supporting optimal cardiovascular health.
So what do you think of this list?
What is your favorite blood pressure supplement?
Your Friend in Health
Mark Stein
