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By: Aashay Edwin Maghi (CPT)
Magnesium helps relax blood vessels and improve blood flow, lowering systolic and diastolic pressure by 2–4 mm Hg when taken daily. Supplementation often yields noticeable benefits in weeks.
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Omega‑3 supplements (EPA/DHA) reduce inflammation and improve arterial function, decreasing systolic blood pressure by 4–5 mm Hg on average. Clinical trials show benefits within three months of consistent use.
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Coenzyme Q10 supports heart cell energy and acts as an antioxidant. Studies report a 5 mm Hg drop in systolic pressure. Those with deficiency see the greatest improvements.
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Garlic supplements contain allicin, which helps relax arteries and improve circulation, lowering systolic pressure by up to 8 mm Hg. Consumed daily, garlic also supports cholesterol balance.
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Potassium supplements help your kidneys excrete excess sodium, reducing fluid retention and lowering blood pressure by 4–5 mm Hg. Most people don’t get enough from diet alone.
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Hibiscus tea or extract provides anthocyanins that relax arteries. Regular intake can drop systolic pressure by 7 mm Hg in weeks. Its gentle effect makes it safe for most adults.
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Probiotic supplements improve gut flora, which may help lower systolic pressure by 3–4 mm Hg through reduced inflammation. Look for multi‑strain formulas for best results.
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L‑Arginine boosts nitric oxide production, relaxing blood vessels and lowering systolic pressure by 3–5 mm Hg. Often used short‑term under medical guidance.
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Vitamin D deficiency links to higher blood pressure—supplementing 2,000 IU daily can reduce systolic pressure by 2 mm Hg. Check levels before starting to avoid excess.
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Beetroot supplements (juice or powder) supply nitrates that convert to nitric oxide, lowering systolic pressure by 5–10 mm Hg. Drink daily for quickest results.
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