Can Vitamin C lower your blood pressure?

Overall, clinical trials have shown that Vitamin C supplements may potentially lower your blood pressure. However, the effect size tends to be pretty small, though still statistically significant.

Professionally Reviewed by Charles Li, MD

Key Findings

Vitamin C & Blood Pressure

1. Yes. It can

Overall, clinical trials have shown that Vitamin C supplements may potentially lower your blood pressure.

2. But, the effect size is small

However, the effect size tends to be pretty small, though still statistically significant.

3. Diet and Exercise matter

As always, diet and exercise are the best treatments of all. Even if Vitamin C works, it works best in combination with a healthy lifestyle.

Background

Vitamin C

Key Facts

Key Functions

Vitamin C

Key Facts

Type
Essential, Water soluble
Other Names
ascorbic acid
Daily Allowance
Women: 75mg, Men:90mg

Appearance

Key Sources

Fruits

Vegetables

Peas

Vitamin C

Key Functions

Collagen

Your body needs Vitamin C to create collagen, a critical component of joints and connective tissue.

Wound Healing

Vitamin C helps your body heal wounds

Immunity

Vitamin C helps your body fight off infection

Study 1

Meta-analysis of Vitamin C and Blood Pressure

A meta-analysis found that short term Vitamin C supplements likely reduces blood pressure by a small but significant amount.

A meta-analysis found that short term Vitamin C therapy can significantly reduce blood pressure for healthy people. Participants were given an average of 500mg/day of Vitamin C for an average of 8 weeks.

Data Source

"In short-term trials, vitamin C supplementation reduced SBP and DBP. Long-term trials on the effects of vitamin C supplementation on BP and clinical events are needed."

Source: Effects of vitamin C supplementation on blood pressure: a meta-analysis of randomized controlled trials

What is high blood pressure?

"High blood pressure (also referred to as HBP, or hypertension) is when your blood pressure, the force of blood flowing through your blood vessels, is consistently too high. "

Lowering Blood Pressure

In general, there are much better ways of lowering your blood pressure. Vitamin C offers just a small improvement in blood pressure. Lifestyle changes can be much more effective.

Lifestyle changes can have a significant impact on blood pressure. Diet has the greatest impact of all, with a potential 10 mm Hg decrease in blood pressure. Exercise and weight loss also contribute.

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brain health

Blood Pressure & Diet

One of the best ways of lowering your blood pressure is through diet.

The DASH diet is a diet that's commonly prescribed for heart health. The chart above summarized the key components of the DASH diet.

What is the DASH Diet?

"DASH stands for Dietary Approaches to Stop Hypertension. It is an eating plan that is based on research studies sponsored by the National Heart, Lung, and Blood Institute (NHLBI). These studies showed that DASH lowers high blood pressure and improves levels of cholesterol. This reduces your risk of getting heart disease."

Why Blood Pressure Matters

Each mm Hg matters because blood pressure plays such a significant role in heart health and brain health.

Risk of heart disease vs. blood pressure. Stage 2 Hypertension, which corresponds to blood pressures greater than 140/90, is linked to a 3x+ risk of heart disease.

Blood Pressure & Heart Disease

"Did you know that having high blood pressure in your 30s can triple your risk of heart disease?"

Source: How Blood Pressure in your 30s Affects the Rest of Your Life

Blood pressure & the brain

Blood pressure also plays an important role in keeping your mind healthy.

Study Chart: A lifetime of high blood pressure carries a high risk of dementia.

Blood Pressure & Dementia

"Having high blood pressure in middle age has been associated with a 41% higher risk of dementia. Researchers estimated this based on results from 4,761 Americans who were followed over 24 years in what we call a prospective cohort study."

Source: Blood Pressure & Dementia

More Info

How does Vitamin C Lower Blood pressure?

"If such a relationship exists, vitamin C presumably protects against CVD through its antioxidant properties, possibly by preventing lipid peroxidation. Others have suggested that vitamin C might protect against CVD through effects on blood pressure (BP) and arterial stiffness."

How do I know if I have high blood pressure?

"High blood pressure usually has no symptoms. So the only way to find out if you have it is to get regular blood pressure checks from your health care provider. Your provider will use a gauge, a stethoscope or electronic sensor, and a blood pressure cuff. He or she will take two or more readings at separate appointments before making a diagnosis. "