Supplements That May Raise Blood Pressure and What to Eat Instead

If you're trying to manage high blood pressure, you're probably paying attention to sodium, eating more fruits and vegetables, and looking for ways to support your heart health. But there may be another factor affecting your blood pressure that often gets overlooked: dietary supplements.

Many people take vitamins, herbs, and supplements to boost energy, lose weight, improve immunity, or support overall wellness. Because they're available without a prescription, it's easy to assume they're safe for everyone, but some supplements can raise blood pressure, increase heart rate, or interfere with blood pressure medications, so if you have hypertension, they may not be right for you.

Ginseng

Commonly promoted as a natural energy booster and immune support supplement, research suggests that ginseng can affect blood pressure and may cause it to rise in some people. Because its effects can vary from person to person, people with high blood pressure should talk with their healthcare provider before using it.

• What to Eat Instead: For natural energy, focus on balanced meals that include lean protein, whole grains, and produce. Stable blood sugar levels can help support energy throughout the day.

Bitter Orange

Bitter orange is often found in weight loss supplements and sports performance products. It contains compounds that can stimulate the cardiovascular system, increasing blood pressure and heart rate. Even though it's marketed as a natural ingredient, it may pose risks for people with hypertension.

• What to Eat Instead: Skip quick-fix weight loss supplements and focus on nutrient-dense meals that include plenty of vegetables, lean proteins, and high-fiber foods. If you’re looking for ideas, our collection of GLP-1 recipes is appropriate for anyone trying to lose weight, no matter how you go about doing it.

Yohimbe

Yohimbe is sometimes used for weight loss, athletic performance, and sexual health. It can cause blood vessels to narrow and may raise blood pressure significantly. Other side effects may include anxiety, headaches, and a rapid heartbeat, making it a poor choice for people with hypertension.

• What to Eat Instead: The same foods that support weight management and athletic performance can also be good for your heart. Foods rich in heart-healthy nutrients such as potassium, magnesium, and fiber, such as sweet potatoes, spinach, beans, and berries, are good choices to add to your diet.

Guarana and Other Caffeine Supplements

Guarana naturally contains caffeine and is commonly added to energy supplements. Some products also contain concentrated caffeine from multiple sources. While a morning cup of coffee may be fine for many people, highly concentrated caffeine supplements can trigger temporary spikes in blood pressure and are typically not recommended for people with hypertension.

• What to Eat Instead: When you need an energy boost, try a high protein snack such as Greek yogurt with berries, a handful of nuts, or a smoothie made with fruit and milk.