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Reduce high blood pressure naturally: Micronutrients

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High blood pressure is widespread. In the long term, it is very dangerous because it damages the blood vessels and thus drastically increases the risk of a heart attack. Since high blood pressure usually causes no symptoms, it often goes unnoticed and is therefore also known as the "silent killer".

High blood pressure is traditionally treated with medications such as beta-blockers, ACE inhibitors and angiotensin receptor blockers. However, many nutrients are also involved in blood pressure regulation. These nutrients are often deficient in high blood pressure.

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Potassium

Potassium is a key mineral in the natural regulation of blood pressure. It is the counterpart of sodium, which is part of table salt. Too high a concentration of sodium in the blood causes blood pressure to rise. A good supply of potassium, on the other hand, counteracts this. [1] Potassium also promotes the excretion of sodium via the kidneys. Potassium deficiency is therefore a major risk factor for high blood pressure.

Magnesium

Magnesium is important for relaxing muscles. In a similar way, it also promotes relaxation of vascular muscles, which allows blood vessels to expand further. This lowers blood pressure naturally.

The blood pressure lowering effect of magnesium has been well researched. [2] Since magnesium deficiency is already very common, a magnesium supplement can be useful for high blood pressure.

Arginine

The body can produce nitric oxide (NO) from the amino acid arginine. NO has a vasodilating effect and is an important molecule in the regulation of blood pressure. If not enough NO can be produced, high blood pressure can easily occur. A dietary supplement with arginine can naturally lower blood pressure. [3]

Taurine

Taurine is an amino acid-like compound and is known to be important for heart function. But taurine also appears to have a natural blood pressure lowering effect, presumably by improving the excretion of fluid via the kidneys.

Vitamin D

A vitamin D deficiency is strongly associated with high blood pressure. [4] At the same time, a vitamin D deficiency is very widespread in Germany.

Vitamin D is important for inhibiting the blood pressure hormone renin. [5] Vitamin D also controls the concentration of electrolytes in the blood, thereby also contributing to blood pressure regulation.

Omega-3 fatty acids

It is not exactly understood how omega-3 fatty acids lower blood pressure. The effect seems to be rather indirect through several mechanisms. Omega-3 fatty acids are important for vascular health and can also reduce many risk factors associated with high blood pressure. [6] They have an anti-inflammatory effect and people who are well supplied with omega-3 fatty acids have a lower risk of heart attack - a common consequence of chronically high blood pressure. [7]

Vitamin C and coenzyme Q10

Vitamin C and coenzyme Q10 are a powerful duo when it comes to regulating blood pressure. Coenzyme Q10 promotes the formation of NO, which is important for vasodilation. [8] Vitamin C, on the other hand, improves the effect of NO. [9]

In addition, both are antioxidants that protect the blood vessels from oxidative damage caused by free radicals. Thus, they indirectly contribute to healthy blood pressure and also help to minimize the damage caused by high blood pressure.

Conclusion: Micronutrients – key players in blood pressure regulation

Blood pressure regulation is a finely tuned interaction of many factors. Electrolytes such as potassium and sodium are two key minerals. But vitamin D, taurine, arginine and antioxidants are also involved in the regulation of blood pressure. It is therefore not surprising that a sufficient intake of these nutrients can improve blood pressure regulation and help to lower blood pressure naturally. In many cases, the dose of blood pressure medication can be reduced. Of course, this should only be done in consultation with the treating doctor.