By Dr. Adam Wells M.D

Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps blood. High blood pressure, or hypertension, is when this force is too high and can damage your arteries and increase your risk of heart disease and stroke.

According to the Centers for Disease Control and Prevention (CDC), about one in three adults in the U.S. have high blood pressure.

Many factors, such as age, genetics, lifestyle, diet, stress, and medications, can affect your blood pressure. Some of these factors are not under your control, but others can be modified to lower your blood pressure and improve your heart health. One of the ways to do that is by taking supplements that can help support your cardiovascular system and regulate your blood pressure.

However, not all supplements are created equal, and some may even be harmful or ineffective. That’s why it’s important to do your research and consult with your doctor before taking any supplements, especially if you have a medical condition or are taking medications. To help you make an informed decision, we have compiled a list of the best and worst supplements for blood pressure and heart health in 2023, based on the latest scientific evidence and expert opinions.

The Best Supplements for Blood Pressure and Heart Health in 2023

According to the American Heart Association (AHA), some of the supplements that may have beneficial effects on blood pressure and heart health are:

• Omega-3 fatty acids: These are essential fats that your body can not make and must get from food or supplements. They have anti-inflammatory, anti-thrombotic, and anti-arrhythmic properties, which means they can reduce inflammation, prevent blood clots, and regulate your heartbeat. They can also lower your triglycerides, fat in your blood that can increase your risk of heart disease. Omega-3 fatty acids are found in fish oil, krill oil, algae oil, flaxseed oil, and some plant-based foods. The AHA recommends eating two servings of fatty fish per week or taking a supplement that provides at least 500 mg of EPA and DHA per day. One of the best omega-3 supplements on the market is Nordic Naturals Ultimate Omega Softgels, which provide 1280 mg of omega-3s per serving and are third-party tested for purity and potency.
• Vitamin D: This is a fat-soluble vitamin that your body can make when your skin is exposed to sunlight. It plays a role in calcium absorption, bone health, immune function, and inflammation. It may also help lower your blood pressure by relaxing your blood vessels and reducing the activity of the renin-angiotensin system, a hormone system that regulates blood pressure and fluid balance. Vitamin D deficiency is common, especially in people who live in colder climates, have darker skin, or avoid sun exposure. The recommended daily intake of vitamin D is 600 IU for adults up to age 70 and 800 IU for adults over 70.
• However, some experts suggest that higher doses may be needed for optimal health and disease prevention. One of the best vitamin D supplements on the market is Thorne Vitamin D + K2, which provides 5000 IU of vitamin D and 90 mcg of vitamin K2 per capsule. Vitamin K2 is another fat-soluble vitamin that works synergistically with vitamin D to support bone and cardiovascular health.
• Coenzyme Q10 (CoQ10): This is a compound that your body produces naturally and is involved in energy production and antioxidant defense. It is also found in some foods, such as organ meats, fish, and nuts. CoQ10 levels tend to decline with age and in people with certain conditions, such as heart disease, diabetes, and hypertension. CoQ10 may help lower your blood pressure by improving the function of your mitochondria, the energy-producing organelles in your cells, and protecting your blood vessels from oxidative stress. CoQ10 may also enhance the effects of some blood pressure medications, such as beta-blockers and diuretics. The typical dose of CoQ10 for blood pressure is 100 to 200 mg per day. One of the best CoQ10 supplements on the market is GNC CoQ-10, 100 mg, which provides 100 mg of CoQ-10 per soft gel and is verified by the USP for quality and potency.

The Worst Supplements for Blood Pressure and Heart Health in 2023

According to the AHA, some of the supplements that may have harmful or no effects on blood pressure and heart health are:

• Licorice: This is a root that is used as a flavoring agent and an herbal remedy for various conditions, such as cough, ulcers, and arthritis. However, licorice contains a compound called glycyrrhizin, which can cause your body to retain sodium and water, increasing blood pressure and fluid retention. Licorice can also interact with some blood pressure medications, such as angiotensin-converting enzyme (ACE) inhibitors and angiotensin receptor blockers (ARBs), and reduce their effectiveness. Therefore, people with high blood pressure or heart disease should avoid licorice and products that contain it, such as candy, tea, and supplements.
• Ephedra: This is a plant that contains a stimulant called ephedrine, which can increase your heart rate, blood pressure, and metabolism. Ephedra was once a popular ingredient in weight loss and energy supplements, but it was banned by the Food and Drug Administration (FDA) in 2004 due to its serious side effects, such as heart attack, stroke, seizure, and death. However, some products may still contain Ephedra or its derivatives, such as synephrine, under different names, such as ma huang, bitter orange, or citrus aurantium. These products should be avoided by anyone with high blood pressure or heart disease, as they can worsen your condition and increase your risk of complications.
• St. John’s wort: This is a plant that is used as a natural remedy for depression, anxiety, and insomnia. However, St. John’s wort can interact with many medications, including some blood pressure drugs, such as calcium channel blockers, beta-blockers, and diuretics, and reduce their effectiveness. St. John’s wort can also increase your sensitivity to sunlight, which can affect your vitamin D synthesis and blood pressure regulation. Therefore, people with high blood pressure or heart disease should avoid St. John’s wort and consult with their doctor before taking any supplements that contain it.

Conclusion

Blood pressure and heart health are closely related, and taking care of one can benefit the other. However, not all supplements are helpful or safe for these conditions, and some may even be harmful or ineffective. That’s why it’s important to do your research and consult with your doctor before taking any supplements, especially if you have a medical condition or are taking medications. Some of the best supplements for blood pressure and heart health in 2023 are omega-3 fatty acids, vitamin D, and CoQ10, while some of the worst are licorice, ephedra, and St. John’s wort. By choosing the right supplements and combining them with a healthy lifestyle, you can lower your blood pressure and improve your heart health.