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| Supplement | Benefit | Whole-food sources | Dose | Precautions |
| Calcium | Calcium deficiency can promote high blood pressure, research suggests. Findings demonstrate that women supplementing with at least 400 mg of calcium cut their stroke risk by a third (the benefit maxes out at 600 mg). | Green leafy vegetables, fortified tofu, and low-fat cheese and milk | 1,000 mg/day plus 400 IU of vitamin D to aid absorption | Don’t exceed 2,000 mg maximum daily. |
| Garlic (Allium sativum) | Studies show that garlic powder supplement reduces arterial plaque buildup and blood pressure, lowers LDL, and raises HDL. | Garlic | 4,000 mcg allicin (the active ingredient in garlic)/day | High doses may cause gastrointestinal upset. |
| Magnesium | Maintains proper smooth muscle function in blood vessels and facilitates potassium and sodium transport; helps treat high blood pressure. | Green leafy vegetables, seeds (especially pumpkin), nuts, figs, dates, and seafood | 400 mg/day | Must be used with caution in patients with renal insufficiency because it can accumulate in the body; check with your doctor first. |
| Omega-3 fatty acids | Reduce blood pressure, blood clotting potential, and triglycerides. | Fish, nuts, flaxseed, hempseed, and soy products | 1–2 grams/day | Avoid fish with high mercury levels, such as shark, swordfish, king mackerel, and tilefish. |
| Potassium | Can help to mildly reduce blood pressure. Some findings indicate that dietary potassium can reduce stroke risk, though potassium supplements have not been shown to reduce the incidence of stroke. | Cantaloupe, fortified orange juice, bananas, almonds, milk, salmon, chicken, halibut, and turkey | 50–90 mEq (milliequivalents)/day | Consult a physician if you have kidney problems. |
| Vitamin C | Helps protect blood vessel linings and in some cases may lower levels of lipoprotein A, a newly recognized form of bad cholesterol. | Citrus fruits, broccoli, tomatoes, and strawberries | 500 mg/day | High doses (2,000 mg/day or more) can cause stomach upset and diarrhea, so taper the dose if loose stools occur. |
| —A.P. |
| Sources: Jane Guiltinan, ND, Stephen Sinatra, MD, and Bob Rountree, MD.
Note: Always check with a qualified health care practitioner before starting any supplement regimen. |
