High blood pressure, also known as hypertension, is a common health condition affecting millions of people worldwide. While medication can be effective in controlling blood pressure, many people prefer to seek natural remedies as a way to manage this condition. In this article, we’ll explore five natural remedies that have been shown to be effective in reducing high blood pressure: Arginine, Berberine, CoQ10 enzyme, garlic, omega-3s, and vitamin D.
With 10 years of experience as a pharmacist, I’ve seen the positive impact that correcting blood pressure can have on sleep. When you work towards fixing your blood pressure, you create a supportive environment for your body. This can help reduce physical stress and lead to better sleep, improved overall health, and an enhanced quality of life.
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Table of Contents
How Sleep Affects Blood Pressure
Sleep and blood pressure are closely linked. When your body experiences physical stressors, it can trigger a stress response that leads to elevated blood pressure and heart rate. By improving your sleep, you can reduce this physical stress and help regulate your blood pressure levels.
The Benefits of Arginine Supplementation for Blood Pressure Management
I have seen the positive effects of L-arginine supplementation on blood pressure management. Numerous studies have shown that L-arginine supplementation can safely increase nitric oxide (NO) levels, which in turn can help to treat high blood pressure. Additionally, arginine has been shown to be beneficial for individuals with diabetes, as it can improve insulin sensitivity.
How to Incorporate Arginine into Your Routine
It is recommended to take arginine with a meal, with a daily dose ranging from 3 to 6 grams. To maximize its benefits, you can divide the dose into 2 to 3 smaller doses throughout the day. If you only eat twice a day, you can take 3 grams twice per day. By incorporating arginine into your routine, you can help support healthy blood pressure levels and improve your overall health.
How to use Berberine
Berberine is a natural compound that has been shown to have a number of health effects. From controlling blood sugar levels to improving insulin sensitivity and cholesterol breakdown, to reducing low-grade systemic inflammation, Berberine is a versatile compound that can have a positive impact on many aspects of your health.
In the gut, Berberine has been shown to modify the microbiome in ways that can help fight inflammation and increase the production of short-chain fatty acids. This can help to maintain a healthy gut and promote overall well-being. Sign up for my newsletter in order to recieve a free copy of my GUT Health 101 handout.
How to Incorporate Berberine into Your Routine
The most common dose of Berberine used in trials is 1 to 1.5 grams per day, which is typically divided into 2 to 3 doses. However, it is important to note that Berberine can interact with certain medications, such as Warfarin, and should be avoided if you are pregnant.
As with any supplement, it is important to consult with a healthcare professional before starting Berberine supplementation. They can help to determine if it is appropriate for you and advise on the correct dosage. With that being said, Berberine is a promising compound with potential benefits for many aspects of your health.
Why Co-Q10 is important
Coenzyme Q10, also known as Co-Q10 or simply CoQ10, is an important enzyme that plays a crucial role in the functioning of various organs in our body. This enzyme is found in the heart, liver, kidney, pancreas, and other areas of the body, and helps to protect our cells from damage caused by oxidative stress.
Some medications, such as statins, have been shown to lower CoQ10 levels in the body. However, supplementation with CoQ10 has been studied for its potential benefits in treating a number of health conditions, including Congestive Heart Failure, high blood pressure, inflammation, and improving insulin sensitivity.
How to Incorporate CoQ10 in Your Routine
CoQ10 is available in two forms: Ubiquinol and Ubiquinone. The Ubiquinol form is considered to be more active, but also more expensive. A commonly used dose for helping with insulin resistance, lowering blood pressure, and countering the side effects of statin medication is 100 to 200 mg per day.
As with any supplement, it is important to consult with a healthcare professional before starting CoQ10 supplementation to determine if it is appropriate for you and to advise on the correct dosage. If you would like to learn more about CoQ10 and its potential benefits, click on the link below.
Garlic – More than a seasoning
Garlic has been recognized for its numerous health benefits, with a plethora of studies dating back to the 1950s demonstrating its potential as a natural remedy for various health conditions. Some of the key benefits of garlic include reducing high blood pressure, reducing systemic inflammation, increasing antioxidants, lowering blood sugar, reducing clotting, and reducing bad cholesterol. Garlic is available in various forms such as raw garlic, dehydrated garlic powder, aged garlic extracts, garlic oil, and black garlic preparations (fermented garlic).
How to Incorporate Garlic in Your Routine
To harness the benefits of garlic for high blood pressure, it has been shown that consuming 2 medium-sized cloves of garlic, equivalent to 3.37 g/day, may increase the flexibility of the vascular endothelium, enabling the blood vessels to dilate more effectively. For reducing low-grade systemic inflammation, a study found that taking a daily dose of aged garlic extract (1,200 mg) in combination with CoQ10 (120 mg) led to a minor decrease in inflammation markers such as CRP.
It’s important to note that taking large doses of garlic (2,400 mg per day) may lead to adverse effects such as bleeding. Additionally, some individuals may experience gastrointestinal issues like abdominal pain, bloating, gas, diarrhea, constipation, and heartburn after consuming garlic. So be sure to start low and slowly work your way up to effective doses.
Omega 3
Omega 3 fatty acids are essential for overall health and well-being. They play a crucial role in reducing the risk of cardiovascular events such as heart attack and stroke, and in maintaining a healthy life. In addition, a high ratio of Omega 3 compared to Omega 6 is associated with a lower risk of systemic inflammation. Systemic inflammation can lead to chronic diseases over time.
Dosage Recommendations: When taking Omega 3 supplements, it is recommended to take a mixture of EPA and DHA. A daily dose of 1 to 2 grams of Omega 3 containing EPA and DHA is a common starting point. To maximize the heart-protective benefits, it is recommended to look for a supplement that has more DHA than EPA. Your doctor can perform an Omega index test to check your Omega 3 levels and determine the optimal dose for you.
Safety Considerations: It is important to note that expired fish oil should be discarded as it may have oxidized, leading to the opposite of its antioxidant effects.
The Benefits of Vitamin D Supplementation for Cardiovascular Health
Vitamin D has been the subject of numerous studies, and its relationship with cardiovascular health has been widely explored. Low levels of Vitamin D have been linked to an increased risk of cardiovascular disease and cardiometabolic disease.
The Importance of Vitamin D for Cardiovascular Health
Evidence: Observational studies have shown that individuals with Vitamin D levels below 15 ng/mL are more likely to suffer from high blood pressure and are at a higher risk of dying from heart disease.
How to Supplement with Vitamin D
• Opt for a professional-grade Vitamin D3 supplement, as opposed to Vitamin D2.
• A safe starting dose is 2,000 to 4,000 IU of Vitamin D3 per day, until you have your Vitamin D levels checked by a doctor.
• The optimal levels of Vitamin D should be between 40 to 70 ng/mL, and it is recommended to have your Vitamin D levels checked at least twice a year.
For more information on the importance of Vitamin D3 and to find a high-quality Vitamin D supplement, read my in-depth article on the Importance of Vitamin D3.
The Effects of Normalizing your Blood Pressure on Sleep
With 10 years of experience as a pharmacist, I’ve seen the positive impact that correcting blood pressure can have on sleep. When you work towards fixing your blood pressure, you create a supportive environment for your body. This can help reduce physical stress and lead to better sleep, improved overall health, and an enhanced quality of life.
The Importance of Holistic Blood Pressure Management
It’s crucial to approach blood pressure management from a holistic perspective. By taking a comprehensive approach, you can address the root causes of blood pressure issues and reduce your dependence on medication. As you make changes to your lifestyle and implement natural therapies and supplements, your body can replenish essential nutrients and function more efficiently. If you are looking for the mechanisms of what I am going to speaking about in the supplements. Please check out the previous article that talks about the importance of Nitric Oxide. This can lead to a reduction in physical stress, which can contribute to better sleep.
Need Help Improving Blood Pressure and Sleep?
If you need guidance on how to improve your blood pressure and sleep, consider seeking help from a sleep consultant like myself. With my background as a pharmacist, I can provide customized support to help you achieve your goals. I offer 1:1 text support to trouble-shoot any obstacles and help you get to your desired outcome as quickly as possible.
To a better night’s sleep and healthier blood pressure,
Dr. Zeke Medina
Holistic Sleep Coach and Pharmacist