The healthiest supplements for increased blood pressure are those that have withstood rigorous testing. According to a meta-analysis, a natural supplement can lower a high reading – and the benefits rise with increased dosage.

High blood pressure, commonly known as hypertension, is a risk factor for heart disease, so it’s critical to lower it. Committing to a healthy lifestyle is the greatest way to combat high blood pressure, and there are several crucial elements to have in your toolkit.

Magnesium supplements have been shown in studies to reduce blood pressure.

Magnesium is an essential mineral in the human body that can be supplemented by food.

Good sources include nuts, seeds, whole grains, beans, green vegetables, milk, yoghurt, and fortified meals.

A meta-analysis, on the other hand, reveals that taking magnesium supplements has a direct effect on blood pressure management.

Researchers from the University of Hertfordshire discovered that magnesium supplementation may offer minor but clinically meaningful blood pressure decreases.

In the study published in the European Journal of Clinical Nutrition, the research team also found that the benefits increased in line with the dosage.

“Until now, there’s been inconclusive evidence regarding the effect of magnesium supplements on blood pressure,” said Lindsy Kass, Senior Lecturer and registered nutritionist at the University of Hertfordshire.

“So we conducted a meta-analysis by analysing data from twenty-two trials involving 1,173 people to assess the effect of magnesium on blood pressure.”

A meta-analysis compares the findings of numerous research to reach a more conclusive conclusion.

The magnesium supplementation doses used in the trials ranged from 120 to 973 mg, with three to 24 weeks of follow-up.

Although not all individual trials demonstrated a significant drop in blood pressure, when the trials were combined, the aggregate data showed that magnesium supplementation reduced both systolic and diastolic blood pressure.

Higher dosages had the best outcomes.

“The clinical significance in the reductions found from this meta-analysis may be important in helping to prevent hypertension and associated risks around cardiovascular disease,” said Lindsy.

“And is worthy of future trials using solid methodology.”

Healthy dietary tips

To maximize the benefits of magnesium supplementation, commit to a heart-healthy diet.

Reduce the amount of salt in your diet and eat enough of fruits and vegetables to help reduce your blood pressure.

According to experts, you should aim to eat less than 6g (0.2oz) of salt a day, which is about a teaspoonful.

“Eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure,” according to experts.

“Aim to eat five portions of fruit and vegetables every day.”

Regularly drinking too much alcohol can raise your blood pressure over time.

Staying within the recommended levels is the best way to reduce your risk of developing high blood pressure:

• Men and women are advised not to regularly drink more than 14 units a week
• Spread your drinking over three days or more if you drink as much as 14 units a week.