Vitamins to normalize pressure

Vitamins and minerals to normalize pressure: complex review

Arterial pressure is a vital indicator of the health of the cardiovascular system. Deviations from the norm, both increased (hypertension) and reduced (hypotension), can lead to serious consequences, including heart attack, stroke and renal failure. Although drug treatment is often a necessary part of blood pressure control, diet and lifestyle play a key role. In particular, certain vitamins and minerals can have a significant impact on the regulation of blood pressure, supporting the health of blood vessels, reducing inflammation and improving the functioning of the heart muscle. This review is deepened into the role of key vitamins and minerals in the normalization of blood pressure, considering the mechanisms of their actions, scientific evidence and recommendations for use.

Vitamin D: role in regulation of renin-angiotensin-aldosterone system (RAAS)

Vitamin D, known for its role in bone health, also plays an important role in the regulation of blood pressure. Vitamin D deficiency is associated with an increased risk of hypertension and cardiovascular diseases. The mechanism of action of vitamin D in the regulation of blood pressure is complicated and includes the effect on the renin-angiotensin-aldosterone system (RAAS), which plays a key role in maintaining the water-salt balance and regulation of blood pressure.

Raas and hypertension: RAAS regulates blood pressure by monitoring the volume of fluid in the body and narrowing of blood vessels. Angiotensin II, the key component of RAAS, causes narrowing of the vessels and sodium delay, which leads to an increase in blood pressure. Aldosterone, a hormone released in response to angiotensin II, also contributes to sodium and water delay.
Vitamin D and Raas: Vitamin D has an inhibitory effect on RAS, reducing the activity of renin, an enzyme that triggers a RAAS reaction cascade. Studies have shown that increasing the level of vitamin D in the blood can reduce the activity of renin and, therefore, reduce the level of angiotensin II and aldosterone. This leads to the relaxation of blood vessels and a decrease in sodium delay, which helps to reduce blood pressure.
Endothelial function: Vitamin D also contributes to the health of the endothelium, the inner layer of blood vessels. Healthy endothelium produces nitrogen oxide (No), a powerful vasodilator that relaxes blood vessels and reduces blood pressure. Vitamin D deficiency can lead to endothelial dysfunction, reducing the production of NO and contributing to an increase in blood pressure.
Inflammation: Vitamin D has anti -inflammatory properties, which can also help reduce blood pressure. Chronic inflammation plays a role in the development of hypertension, damaging the vessels and impaired their function. Vitamin D suppresses the production of inflammatory cytokines, reducing inflammation and protecting the vessels.
Scientific evidence: Numerous studies confirm the relationship between vitamin D level and blood pressure. Observatory studies have shown that people with a higher level of vitamin D in the blood have lower blood pressure and lower risk of hypertension. The meta-analyzes of randomized controlled studies (RCTs) also showed that additives with vitamin D can slightly reduce systolic and diastolic blood pressure, especially in people with vitamin D deficiency and hypertension.
Recommendations for use: The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood. Adults are usually recommended to take 600-800 IU vitamin D per day. People with vitamin D deficiency may require a higher dose under the supervision of a doctor. It is important to note that the excess of vitamin D can be harmful, so you should not exceed the upper permissible level of consumption, which is 4000 IU per day for adults. Sources of vitamin D are sunlight, fatty fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, cereals).

Vitamin C: antioxidant protection and vascular health

Vitamin C, a powerful antioxidant, plays an important role in protecting the vessels from damage caused by free radicals, and helps to maintain healthy blood pressure.

Antioxidant action: Vitamin C neutralizes free radicals, unstable molecules that can damage cells and tissues, including blood vessels. Oxidative stress caused by an excess of free radicals contributes to the development of hypertension, damaging the endothelium and violating its function. Vitamin C protects the endothelium from oxidative damage, supporting its ability to produce no and relax blood vessels.
Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, protein, which provides the structure and elasticity of blood vessels. Collagen strengthens the walls of blood vessels, making them more resistant to damage and ruptures. Vitamin C deficiency can lead to a weakening of blood vessels and increasing the risk of hypertension.
Nitrates and vasodilation: Vitamin C can enhance the effect of nitrates, substances contained in some vegetables (for example, beets and leaf greens), which turn into NO in the body. Vitamin C helps to stabilize NO, extending its vasodilative effect and contributing to a decrease in blood pressure.
Scientific evidence: Studies have shown that additives with vitamin C can slightly reduce blood pressure, especially in people with hypertension. The meta-analyzes of RCTs demonstrated that vitamin C can reduce systolic and diastolic blood pressure by an average of 3-5 mm Hg.
Recommendations for use: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Smokers need more vitamin C, as smoking increases the formation of free radicals. The upper permissible level of vitamin C is 2000 mg per day. Good sources of vitamin C are citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), kiwi, bell pepper and broccoli.

Vitamin E: Lipid protection and atherosclerosis prevention

Vitamin E, another powerful antioxidant, protects blood lipids from oxidation, preventing the development of atherosclerosis and helping to maintain healthy blood pressure.

Protection against LDL oxidation: Vitamin E prevents the oxidation of low density lipoproteins (LDL), the so -called “bad” cholesterol. Oxidized LDLs contribute to the formation of atherosclerotic plaques in the vessels, narrowing their lumen and increasing blood pressure. Vitamin E protects the LDL from oxidation, reducing the risk of atherosclerosis and supporting the health of the vessels.
Anti -inflammatory action: Vitamin E has anti -inflammatory properties that can help reduce blood pressure. Chronic inflammation plays a role in the development of atherosclerosis and hypertension, damaging the vessels and violating their function. Vitamin E suppresses the production of inflammatory cytokines, reducing inflammation and protecting the vessels.
Scientific evidence: Studies have shown that additives with vitamin E can slightly reduce blood pressure, especially in people with a high level of oxidative stress and the risk of developing cardiovascular diseases. However, the research results are ambiguous, and additional studies are needed to confirm the effectiveness of vitamin E in a decrease in blood pressure.
Recommendations for use: The recommended daily dose of vitamin E is 15 mg. The upper permissible level of vitamin E consumption is 1000 mg per day. Good sources of vitamin E are vegetable oils (sunflower, olive, soy), nuts (almonds, hazelnuts, peanuts), seeds (sunflower, pumpkin) and green leafy vegetables (spinach, broccoli).

B vitamins B: B6, B9 (folic acid) and B12: Role in the metabolism of homocysteine

Vitamins of group B, especially B6, B9 (folic acid) and B12, play an important role in the metabolism of homocysteine, amino acids, the increased level of which is associated with an increased risk of cardiovascular diseases and hypertension.

Homocysteine and cardiovascular risk: Homocysteine is a by -product of metabolism of methionine, amino acids contained in food. A high level of homocysteine in the blood can damage endothelium, promote blood clots and increase the risk of atherosclerosis and hypertension.
Vitamins B6, B9 and B12 and homocysteine metabolism: Vitamins B6, B9 (folic acid) and B12 are necessary to turn homocysteine back into methionine or cysteine. The deficiency of these vitamins can lead to an increase in the level of homocysteine in the blood.
Scientific evidence: Studies have shown that additives with vitamins B6, B9 (folic acid) and B12 can reduce the level of homocysteine in the blood. However, the influence of these vitamins on blood pressure remains the subject of discussions. Some studies have shown that additives with folic acid can slightly reduce blood pressure, especially in people with hypertension and a high level of homocysteine. Other studies did not reveal the significant effect of group B vitamins on blood pressure.
Recommendations for use: The recommended daily dose of vitamin B6 is 1.3 mg for adults, folic acid – 400 μg, vitamin B12 – 2.4 μg. Pregnant women need more folic acid. Good sources of vitamin B6 are meat, fish, poultry, bananas, avocados and potatoes. Good sources of folic acid are green leafy vegetables (spinach, Romen salad), legumes (lentils, beans) and enriched grain products. Good sources of vitamin B12 are meat, fish, poultry, eggs and dairy products. Vegans may need to take additives with vitamin B12.

Minerals: Key players in pressure regulation

In addition to vitamins, certain minerals play a key role in the regulation of blood pressure.

Potassium: sodium balance and vessel relaxation

Potassium is a sodium antagonist and plays an important role in maintaining the water-salt balance and regulation of blood pressure.

Sodium and hypertension: An excess of sodium in the body leads to a delay in water, which increases blood volume and increases blood pressure.
Potassium and sodium excretion: Potassium helps to remove sodium from the body in urine, reducing blood volume and blood pressure.
Vascular relaxation: Potassium also helps to relax the blood vessels, reducing the resistance of the blood flow and blood pressure.
Scientific evidence: Numerous studies have shown that the consumption of a sufficient amount of potassium is associated with lower blood pressure and a lower risk of hypertension.
Recommendations for use: The recommended daily potassium dose is 3500-4700 mg. Good sources of potassium are fruits (bananas, oranges, melons, apricots), vegetables (potatoes, spinach, broccoli, tomatoes), legumes (beans, lentils) and dairy products.

Magnesium: vasodilation and regulation of heart rhythm

Magnesium plays an important role in the regulation of blood pressure, contributing to vasodilation (vascular expansion) and regulating the heart rhythm.

Calcium blockade: Magnesium blocks calcium channels in blood vessels, preventing vessel reduction and contributing to relaxation.
Cardiac regulation: Magnesium is involved in the regulation of heart rhythm and can help prevent arrhythmias that can lead to an increase in blood pressure.
Insulin resistance: Magnesium plays a role in regulating blood sugar and can help improve insulin sensitivity. Insulin resistance is associated with an increased risk of hypertension.
Scientific evidence: Studies have shown that additives with magnesium can slightly reduce blood pressure, especially in people with magnesium deficiency and hypertension.
Recommendations for use: The recommended daily dose of magnesium is 310-420 mg for adults. Good sources of magnesium are green leafy vegetables (spinach, cabbage), nuts (almonds, cashews), seeds (pumpkin, sunflower), legumes (black beans, lentils), whole grain products and avocados.

Calcium: conflicting data and individual approach

The role of calcium in the regulation of blood pressure is more complex and contradictory.

The need for muscle contraction: Calcium is necessary for muscle contraction, including the heart muscle and the muscles of the walls of blood vessels.
Impact of RAAS: Calcium can influence RAS, exerting both increasing and lowering effects on blood pressure depending on various factors.
Scientific evidence: Some studies have shown that the consumption of a sufficient amount of calcium can help reduce blood pressure, especially in people with low calcium consumption. Other studies have not revealed a significant effect of calcium on blood pressure. High doses of calcium can even increase the risk of cardiovascular diseases in some people.
Recommendations for use: The recommended daily dose of calcium is 1000-1200 mg for adults. It is important to receive calcium from a balanced diet, including dairy products, green leafy vegetables and enriched products. Before taking calcium additives, it is recommended to consult a doctor, especially if you have any kidney diseases or cardiovascular diseases.

Other minerals and substances:

Coenzim Q10 (COQ10): An antioxidant that can improve the function of the endothelium and reduce blood pressure, especially in people with cardiovascular diseases.
Garlic: Contains allicin, which can relax blood vessels and reduce blood pressure.
Beetroot juice: Contains nitrates that turn into NO in the body, relaxing blood vessels and reducing blood pressure.
Fish oil (omega-3 fatty acids): It has anti -inflammatory properties and can reduce blood pressure.

Important comments:

Individual approach: The influence of vitamins and minerals on blood pressure can vary depending on individual factors, such as age, health, genetics and diet.
Consultation with a doctor: Before taking any additives, you need to consult a doctor, especially if you take medicines or you have any diseases.
Balanced diet: It is best to get vitamins and minerals from a balanced diet rich in fruits, vegetables, whole grain products, low -fat proteins and healthy fats. Additions should be used only as a supplement to a healthy lifestyle, and not as a replacement for a healthy diet.
Life change change: In addition to taking vitamins and minerals, it is important to lead a healthy lifestyle that includes regular physical exercises, maintaining a healthy weight, rejection of smoking and limiting alcohol and salt consumption.
Monitoring of blood pressure: Regular monitoring of blood pressure is important for monitoring the effectiveness of treatment and timely adjustment of the dose of drugs and additives.

In conclusion, vitamins and minerals play an important role in the regulation of blood pressure, supporting the health of blood vessels, reducing inflammation and improving the functioning of the heart muscle. However, it is important to understand that they are not a replacement for drug treatment and a healthy lifestyle. An individual approach, consultation with a doctor and a balanced diet are key factors to achieve optimal control of blood pressure and maintain health of the cardiovascular system.

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