Vitamins and Blood Pressure
Some vitamins that are thought to help lower blood pressure are vitamins C, D and B6. Additionally, a diet rich in fruits and vegetables is often recommended as a means of lowering blood pressure.
Specific vitamins and minerals that have been shown to help lower blood pressure when included as part of a healthy diet include potassium, magnesium, and calcium.
Vitamins and minerals to reduce high blood pressure
Some people with high blood pressure may need to take supplements or medications to get enough of certain nutrients. For example, people with hypertension may need to take calcium channel blockers or ACE inhibitors.
These medications help to lower blood pressure by relaxing blood vessels or by blocking the action of certain hormones. In addition to medications, there are certain vitamins and minerals that may help to reduce high blood pressure.
These include magnesium, potassium, and calcium. People with hypertension may also benefit from taking CoQ10 or omega-3 fatty acids.
Does vitamin C help lower blood pressure?
In a study published in the journal “Hypertension” in 2009, scientists gave two groups of participants either a placebo or a high-dose vitamin C supplement (500 mg/day) for two weeks. At the end of the study, the group that had taken the vitamin C supplement had a small but statistically significant reduction in blood pressure.
Additionally, it is important to note that vitamin C is a water-soluble vitamin and excess amounts will be excreted in your urine. If you are taking large doses of vitamin C, you may need to increase your fluid intake as well.
Ascorbic acid is a water-soluble vitamin and is found in many fruits and vegetables. The most concentrated sources are citrus fruits and juices, kiwifruit, strawberries, and broccoli – which are great sources for vitamin C. Some other good sources of vitamin C include bell peppers, tomatoes, cantaloupe, honeydew, papaya, mango, and pineapple.
The recommended daily allowance (RDA) of vitamin C is
- 75 mg for women and
- 90 mg for men.
- People who smoke need an additional 35 mg of vitamin C per day.
- People who are exposed to a lot of pollution may also need more vitamin C.
Vitamin C is not stored in the body, so it is important to include sources of vitamin C in your diet every day.
If you are interested in trying a high-dose vitamin C supplement to lower your blood pressure, it is important to speak with your doctor first to make sure it is safe for you to do so.
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Does vitamin D lower blood pressure?
A study suggests It is possible that the combination of vitamin D and calcium is effective at lowering blood pressure because it helps optimise the calcium levels in the body. This is an important point, as it has been well established that calcium is important for maintaining blood pressure within a healthy range.
When calcium levels are low, the body compensates by releasing more renin, a hormone that helps to control blood pressure. By increasing calcium levels, vitamin D helps to reduce blood pressure by decreasing the production of renin.
There is also some evidence that vitamin D helps improve the function of the endothelium, the layer of cells that lines the inside of blood vessels. The endothelium helps to regulate blood pressure by controlling the production of nitric oxide, a molecule that helps to relax blood vessels and keep blood pressure low.
It is possible that vitamin D helps to improve the function of the endothelium by increasing the production of nitric oxide. Overall, the data suggest that vitamin D helps reduce blood pressure by improving calcium levels and the function of the endothelium. However, more research is needed to confirm these findings.
Foods high in vitamin D:
- Fatty fish, such as salmon, tuna, and mackerel
- Dairy products, such as milk, cheese, and yoghurt
- Fortified breakfast cereals
A study found one potential reason by which vitamin D and calcium could work together to lower blood pressure is by reducing the amount of calcium that is lost in urine.
When calcium is lost in urine, it can no longer be used by the body to help keep blood pressure low. Vitamin D may help to reduce the amount of calcium that is lost in urine, and thus help to keep blood pressure low.
Another potential explanation found by the study was that by reducing the amount of a hormone called aldosterone. Aldosterone helps to regulate blood pressure by controlling the amount of salt and water in the body.
Vitamin D and calcium may work together to reduce the amount of aldosterone in the body, and thus help to keep blood pressure low. It is also possible that vitamin D and calcium work together in some other way to reduce blood pressure that is not yet understood. In any case, these data suggest that people with high blood pressure may benefit from taking vitamin D and calcium together.
Does Vitamin B6 Lower Blood Pressure?
Vitamin B6 has a number of functions in the body, one of which is helping to regulate blood pressure. It does this by affecting the levels of sodium and potassium in the blood, as well as the level of a hormone called angiotensin.
Angiotensin is a hormone that causes the blood vessels to constrict, which in turn raises blood pressure. By reducing the levels of sodium and potassium in the blood, and by reducing the level of angiotensin.
Vitamin B6 can be found in a variety of foods, such as:
- Bananas and
One study showed that people who took a vitamin B6 supplement had lower blood pressure than those who did not.
The study also showed that vitamin B6 helped to lower systolic blood pressure by an average of 4.5 mmHg and diastolic blood pressure by an average of 2.9 mmHg. While this study provides evidence that vitamin B6 may help to lower blood pressure, more research is needed to confirm these findings.
Disclaimer: If you are taking medications to treat high blood pressure, it is important to talk to your doctor before you start taking any vitamins or supplements. Some vitamins and supplements may interact with blood pressure medications, causing them to be less effective.
NHS, Vitamin C, August 3, 2020 – https://www.nhs.uk/vitamins-and-minerals/vitamin-c
Effect of Vitamin D on Blood Pressure, January 9, 2020 – https://www.cdc.gov/issues-2020-19-0307
Vitamin D and Endothelial Function, February 12, 2020 – https://www.ncbi.nlm.nih.gov/articles-PMC7071424
Systolic vs. Diastolic Blood Pressure, November 20, 2022 – https://www.verywellhealth.com/systolic-and-diastolic-blood-pressure
Treatment of Hypertension with Nutrition, January 29, 2019 – https://www.liebertpub.com/doi-10-1089
Vitamin B6, November 6, 2019 – https://www.rxlist.com/vitamin-b6
Preventing High Blood Pressure With Vitamin D, October 11, 2021 – https://www.verywellhealth.com/can-vitamin-d-prevent-high-blood-pressure
Big Doses of Vitamin C May Lower Blood Pressure, April 18, 2012 – https://www.hopkinsmedicine.org/news-vitamin-c-may-lower-blood-pressure
How to Reduce Your High Blood Pressure, February 27, 2018 – https://www.healthline.com/how-reduce-high-blood-pressure-at-healthy-food