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A multivitamin a day could keep hypertension away
I’ve inherited a few things from my mother: her short stature, her green eyes.
And her hypertension.
Besides medication, getting a good variety of vitamins and minerals in my diet helps.
But there are times when I fall off the wagon, going heavy on the cookies and ice cream and light on the veggies.
No matter what, though, I always take a multivitamin. Every. Single. Day.
And you should, too, because a daily vitamin might just be the best defense against developing hypertension in the first place.
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Multivitamins fill the micronutrient gap left by a poor diet
The Cocoa Supplement and Multivitamin Outcomes Study (COSMOS trial) is an ongoing study that began in 2015. It studies the effects of cocoa and multivitamins on health outcomes ranging from heart disease to eye health.
Researchers from Mass. General and Brigham and Women’s Hospitals have worked with a sampling of COSMOS participants to show that, for older adults with poor diet quality, taking a daily multivitamin long-term may help reduce the risk of developing hypertension.
The researchers focused on 8,905 COSMOS participants who did not have hypertension. They were randomly assigned to take either Centrum Silver or a placebo every day.
After following these participants for a little over three years, the researchers found no difference between the two groups in new cases of hypertension.
However, when they examined diet quality, they determined that multivitamin use was linked to a lower risk of hypertension among participants with relatively poorer diets.
In addition, there were small but significant reductions in blood pressure over a two-year period.
“Nutrition is one of the cornerstones for controlling blood pressure and hypertension. We found that a daily multivitamin might be useful for reducing the risk of hypertension in people with poorer nutritional intake,” said corresponding author Dr. Rikuta Hamaya.
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Micronutrients for healthy blood pressure
Whether you have hypertension or you’re at high risk, a multivitamin is, without question, something most of us could benefit from.
That’s because most Americans fall short of micronutrients, including a few that top this list of blood pressure-supporting nutrients…
- Calcium/Magnesium work together to support healthy blood pressure. Women need 1,000-1,200 mg of calcium per day, while men need 500-600 mg. You will need approximately 500 mg of magnesium to replace the amount you lose each day through your normal body processes.
- Vitamin D3. Research shows that people with high blood pressure have lower vitamin D3 levels than those without the condition. A therapeutic dosage of 5,000 IU daily is most effective at raising insufficient levels.
- Potassium is among the best-known micronutrients for regulating blood pressure. It helps sodium leave the body through urine and relaxes blood vessels. Most Americans only take in about half the RDA, struggling to meet the Adequate Intake (AI) of around 2,600 mg for women and 3,400 mg for men.
- Omega-3s, found in fish oil, krill oil and fatty fish like salmon, help reduce blood lipid levels, inflammation and high blood pressure. Research shows that higher levels of omega-3 fatty acids may help protect against high blood pressure.
- CoQ10 — 45-60 mg per day has been shown to lower blood pressure by 12-25 points.
If you’re on blood pressure medications, don’t stop taking them. Talk to your doctor about the nutrients listed above and work together on a plan to tackle the problem. If you’ve never been diagnosed with hypertension, keep it that way with the proper nutrients.
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Sources:
Daily multivitamins quietly lower blood pressure in some older adults — Science Daily
Long-Term Effect of Multivitamin Supplementation on Incident Self-Reported Hypertension and Blood Pressure Changes in the COSMOS Trial — American Journal of Hypertension
By Joyce Hollman
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