25 supplements for high blood pressure

1) Magnesium: It’s long been known that magnesium relaxes blood vessels and improves arterial blood flow. That makes sense, because it’s a natural calcium channel blocker—similar in action to a category of anti-hypertensive medication. In a recent study, magnesium supplementation showed a modest effect on blood pressure, lowering both systolic and diastolic readings by around two points.
 2) Taurine: One of the reasons I use magnesium taurate for my hypertensive patients is because taurine itself has blood pressure lowering effects. In a recent study, 1.6 grams of taurine lowered systolic blood pressure by 7 points, diastolic by 5 points. To get that much taurine, you’d have to consume lots of mag taurate capsules, so consider adding L-taurine, 500 mg, 2 or 3 caps per day to your magnesium regimen.
3) Potassium: When it comes to blood pressure, it’s not about how much sodium you consume; rather it’s your sodium to potassium ratio.Most Americans get too much sodium from processed foods and not enough potassium from fresh fruits and vegetables. Potassium supplementation has been shown to significantly lower blood pressure, particularly in African Americans. The problem is, the amount of potassium in supplement pills is limited, for safety reasons, to just 99 mg; Studies demonstrating potassium benefits use 1000 to 2000 mg per day. Instead of swallowing numerous pills, consider that a banana delivers around 450 mg; fresh-squeezed orange juice around 475 mg; an avocado offers a lower carb alternative yielding 430 mg. A half tsp of Now Foods potassium powder provides around 1 and 1/2 grams, but check with your doctor first if you have impaired kidney function or are taking a medication that can cause you to retain potassium.
4) Peptides: Fish peptides derived from bonito are natural ACE-inhbitors, mimicking the effects of popular drugs. So, too, are milk peptides derived from casein.
5) CoQ10: A must for high blood pressure; a recent meta-analysis concluded that “coenzyme Q10 has the potential in hypertensive patients to lower systolic blood pressure by up to 17 mm Hg and diastolic blood pressure by up to 10 mm Hg without significant side effects.”
6) Vitamin D: Low D (and vitamin K) have been associated with hypertension but a recent study failed to show that supplemental vitamin D was effective at lowering blood pressure.
7) Olive polyphenols: Olive oil, rich in hydroxytyrosol and oleuropein, is the business end of the Mediterranean diet’s protective effects against heart attacks and strokes. A study showed polyphenol-rich olive oil lowered blood pressure compared to a control intervention of refined olive oil. Olive leaf extract supplements contain concentrated olive polyphenols.
8) Aged garlic extract: A recent study showed that a dosage of two capsules daily containing 480 mg of aged garlic extract (Kyolic) significantly lowered systolic blood pressure by 12 points compared with placebo—an effect comparable to many blood pressure medications.
9) Omega 3: Fish oil can modestly decrease blood pressure. Provision of greater than 2 grams per day of EPA/DHA was required to reduce diastolic blood pressure.
10) Grape seed: Grape seed extracts (GSE) contain powerful vasodilator phenolic compounds that lower blood pressure in subjects with the metabolic syndrome.
11) Pycnogenol: French maritime pine bark extract (pycnogenol) has potent endothelium-relaxing effects; patients taking it were able to reduce their dosage of blood pressure medications.
12) Melatonin: Pre-bedtime administration of melatonin (2.5 mg) has been shown to reduce nighttime blood pressure.
13) Hawthorne: Traditionally used for heart disorders, especially congestive heart failure, Hawthorne has also been shown to lower blood pressure.
14) ALA + ALC: The combination of alpha-lipoic acid (ALA) and acetyl-l-carnitine (ALC) may ameliorate hypertension by reducing oxidative stress and enhancing mitochondrial function in the heart and blood vessels.
15) Theanine: Anxiety and stress contribute to high blood pressure; l-theanine provides a non-sedating, non-addictive alternative to pharmaceutical relaxants.
16) Nitrates: Dietary nitrates from beet juice, spinach and lettuce support the production of nitric oxide (NO), a potent vasodilator. Consumption of beet juice has proven to have anti-hypertensive effects. Powdered beet juice and greens supplements are said to confer similar benefits.
17) Arginine: It appears that supplemental arginine is effective in lowering blood pressure in salt-sensitive hypertension, but is less effective in essential hypertension.
18) Citrulline: Some believe citrulline is an even more potent vasodilator than arginine, but studies show you’d have to take a lot (6 grams!).
19) Hibiscus tea: Daily consumers of hibiscus tea saw their systolic blood pressure lowered by an average of 7 points.
20) Tocotrienols: Part of the vitamin E complex family, there are 4 natural tocotrienols. In animal studies it was found that antioxidant supplementation of gamma-tocotrienol prevented development of increased blood pressure.
21) Resveratrol: According to a recent study “The natural polyphenolic molecule resveratrol is an interesting candidate for the treatment of hypertension, as it mimics numerous molecular and biological effects of calorie restriction.” Results in humans demonstrated that resveratrol augmented the anti-hypertensive effects of medication.
22) EGCG: A meta-analysis of studies concluded that green tea lowers blood pressure moderately.The active ingredient in green tea is EGCG.
23) Cocoa polyphenols: Diabetic subjects consuming 25 grams of dark chocolate per day for 8 weeks achieved significant blood pressure reductions with no deterioration in blood sugar control.
24) Pomegranate: Pomegranate juice consumption inhibits serum angiotensin converting enzyme activity and reduces systolic blood pressure. Whether standardized extracts of pomegranate deliver equivalent benefits is a question for further research.
25) Berberine: Noted for its anti-diabetic effects, berberine was found to reduce blood pressure in diabetic rats.

Perimenopause, uggghhh

Ok, i'm 47 now.  Wasn't looking forward to this but I think I've entered perimenopause.  Been hot a lot at night.  Yes, its summer but really hot.  More so when I drink alcohol.  Been sleeping with an ice pack hot.  And whats worse, my feet gets real hot.  Lately its been mostly the left foot, and the restless leg which is also on the left has also been mildly back.   Suck and suck. Sometimes my left foot also hurts, i'm starting to think it's all a nerve thing.  Maybe a mild peripheral neuropathy.   Basically nerve damage in my extremities.  Which apparently is worse at night.  Which it has been.  Just GREAT.  Day 2 of no alcohol.   We'll see if things are better tonite.   Belly's been getting bigger too.  And gained a few pounds.  Last weigh-in was 115.  Plus side, I guess i can go donate blood now.  BP's been high lately.  I keep thinking if donating blood and getting a fresh supply might help.  Having taking my meds daily either but i was hoping the daily beet root would be kicking in soon.  Maybe just wishful thinking.  Considering trying ALCAR and maybe ALA (alpha lipoic acid).