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How vitamins affect blood pressure: detailed analysis
Vitamin D: Complex connection with pressure
Vitamin D, fat -soluble vitamin, plays a key role in the regulation of calcium homeostasis, which, in turn, affects blood pressure. The active form of vitamin D, calcitriol, is formed in the kidneys and acts as a hormone, regulating the absorption of calcium in the intestines and reabsorption of calcium in the kidneys. Calcium, as you know, is necessary for the normal functioning of the cardiovascular system, including the reduction and relaxation of blood vessels.
Influence mechanisms:
- Renin-angiotensin system (RAS): Vitamin D affects the activity of the renin-angiotensin system (RAS), a hormonal system that plays a decisive role in the regulation of blood pressure. Calcitriol inhibits the production of Renin, an enzyme that launches a cascade of races. A decrease in the level of renin leads to a decrease in the formation of angiotensin II, a powerful vasoconstrictor that narrows blood vessels and increases blood pressure.
- Vascular endothelium: Vitamin D contributes to the health of vascular endothelium, the inner layer of blood vessels. Endothelial dysfunction, a condition in which the endothelium does not function properly, is associated with an increased risk of hypertension. Vitamin D can improve the endothelial function, increasing the production of nitrogen oxide (NO), a powerful vasodilator that relaxes blood vessels and reduces blood pressure.
- Inflammation: Vitamin D has anti -inflammatory properties. Chronic inflammation is associated with an increased risk of hypertension. Vitamin D can reduce the level of inflammatory markers, such as C-reactive protein (SRB) and Interleukin-6 (IL-6), which can help reduce blood pressure.
- Paragormon (PTG): Vitamin D deficiency can lead to secondary hyperparathyroidism, a condition in which parathyroid glands produce more parathormone (PTG) in response to a low level of calcium in the blood. An increased PTH level can increase blood pressure by increasing the level of calcium in the cells of smooth muscles of blood vessels, which leads to narrowing of the vessels.
Evidence from research:
Epidemiological studies have shown the relationship between the low level of vitamin D in the blood and the increased risk of hypertension. The meta-analyzes of randomized controlled studies (RCTs) of vitamin D additives showed a modest but significant decrease in systolic and diastolic blood pressure, especially in people with vitamin D or hypertension. However, not all studies showed a positive effect, and additional studies are needed to determine the optimal dose and duration of vitamin D additives to reduce blood pressure. It is important to note that the additives of vitamin D should not be used as the only method of treating hypertension, and they should be used in combination with other changes in lifestyle and drug therapy recommended by the doctor.
Practical recommendations:
People who have a suspicion of vitamin D should be consulted with their doctor to assess the level of vitamin D in the blood. If the level of vitamin D is low, the doctor may recommend vitamin D additives. The optimal dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood. It is important to follow the doctor’s recommendations regarding the dosage of vitamin D. In addition to additives, people can increase the level of vitamin D due to the effects of sunlight and eating products rich in vitamin D, such as fatty fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, cereals).
Vitamin C: antioxidant protection and pressure reduction
Vitamin C (ascorbic acid) is a water -soluble vitamin with powerful antioxidant properties. It plays an important role in the synthesis of collagen, wound healing and the functioning of the immune system. Vitamin C also affects blood pressure, mainly due to its antioxidant effects and the ability to improve the function of vascular endothelium.
Influence mechanisms:
- Antioxidant protection: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. Free radicals are unstable molecules that can damage cells and tissues, contributing to the development of various diseases, including hypertension. Vitamin C neutralizes free radicals, preventing oxidative stress and improving the function of blood vessels.
- Vascular endothelium: Vitamin C improves the function of vascular endothelium, the inner layer of blood vessels. Endothelial dysfunction plays an important role in the development of hypertension. Vitamin C promotes the production of nitrogen oxide (No), a powerful vasodilator that relaxes blood vessels and reduces blood pressure. In addition, vitamin C can protect NO from destruction by free radicals, extending its vasodilating effect.
- The rigidity of the arteries: Vitamin C can reduce the rigidity of the arteries, an indicator that reflects the ability of the arteries to stretch and expand in response to changes in blood pressure. The increased rigidity of arteries is associated with an increased risk of hypertension and cardiovascular diseases. Vitamin C can improve the elasticity of the arteries, contributing to a decrease in blood pressure.
- Diuretic effect: Vitamin C has a mild diuretic effect, increasing the elimination of sodium and water from the body. This can help reduce blood volume and, therefore, blood pressure.
Evidence from research:
Several studies have shown that vitamin C additives can reduce blood pressure. The metaman metamin a-analysis showed that vitamin C additives significantly reduce systolic and diastolic blood pressure, especially in people with hypertension. However, not all studies showed a positive effect, and additional studies are needed to confirm these results and determine the optimal dose of vitamin C to reduce blood pressure.
Practical recommendations:
Vitamin C is contained in many fruits and vegetables, including citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), pepper, broccoli and spinach. The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. An increase in the consumption of fruits and vegetables rich in vitamin C can help maintain a healthy level of vitamin C in the blood and help reduce blood pressure. Vitamin C additives are also available, but it is important to consult your doctor before taking any additives, especially if you have any basic diseases or you take any medication.
B vitamins B: A comprehensive approach to cardiovascular health
B vitamins are a group of eight water -soluble vitamins that play an important role in various metabolic processes, including energy metabolism, functioning of the nervous system and the formation of red blood cells. Some vitamins of group B, such as folic acid (B9), vitamin B6 and vitamin B12, affect blood pressure, mainly due to a decrease in homocysteine levels, amino acids, which is associated with an increased risk of cardiovascular disease.
Influence mechanisms:
- Homocystein: The increased level of homocysteine in the blood (hypergomocysteinemia) is a risk factor for cardiovascular diseases, including hypertension. Vitamins B6, B9 and B12 are necessary for the metabolism of homocysteine. They help to turn homocysteine into other useful compounds, such as methionine and cysteine. The deficiency of these vitamins can lead to the accumulation of homocysteine in the blood, damaging vascular endothelium and contributing to the development of hypertension.
- Vascular endothelium: B vitamins, especially folic acid, can improve the function of vascular endothelium. Folic acid promotes the production of nitrogen oxide (No), a powerful vasodilator that relaxes blood vessels and reduces blood pressure.
- Inflammation: Some vitamins of group B, such as vitamin B6, have anti -inflammatory properties. Chronic inflammation is associated with an increased risk of hypertension. Vitamin B6 can reduce the level of inflammatory markers, which can help reduce blood pressure.
- The function of the nervous system: Some vitamins of group B, such as thiamine (B1) and niacin (B3), play an important role in the functioning of the nervous system. They help adjust the nerve signals that control the heart rate and blood pressure. The deficiency of these vitamins can lead to a violation of the regulation of blood pressure.
Evidence from research:
Studies have shown that the additives of vitamins B6, B9 and B12 can reduce the level of homocysteine in the blood and improve the function of vascular endothelium. The meta-analyzes of RCI additives of folic acid showed a modest, but significant decrease in systolic and diastolic blood pressure, especially in people with hyperhomocysteinemia. However, not all studies have shown a positive effect, and additional studies are needed to determine the optimal dose and combination of group B vitamins to reduce blood pressure.
Practical recommendations:
B vitamins are contained in many foods, including whole grain products, meat, poultry, fish, eggs, dairy products, legumes and green leafy vegetables. An increase in the consumption of these products can help maintain a healthy level of group B vitamins in the blood. B vitamins are also available, but it is important to consult your doctor before taking any additives, especially if you have any basic diseases or you take any medicine. People with hypergomocysteinemia may require higher consumption of vitamins B6, B9 and B12 to reduce homocysteine levels and reduce the risk of cardiovascular diseases.
Vitamin E: Protection of vessels from oxidation
Vitamin E is a fat -soluble vitamin with powerful antioxidant properties. It protects the cells from damage to free radicals and plays an important role in maintaining the health of the cardiovascular system. Although the role of vitamin E in the regulation of blood pressure is less clear than the role of vitamins D and C, some studies show that it can have a positive effect on the health of blood vessels and help reduce blood pressure.
Influence mechanisms:
- Antioxidant protection: Vitamin E is a powerful antioxidant that protects lipids in cell membranes and low density lipoproteins (LDL) from oxidation. Oxidized LDLs contribute to the formation of atherosclerotic plaques in the arteries, which can lead to narrowing of blood vessels and increasing blood pressure. Vitamin E prevents LDL oxidation, reducing the risk of atherosclerosis and hypertension.
- Vascular endothelium: Vitamin E can improve the function of vascular endothelium. It contributes to the production of nitrogen oxide (No), a powerful vasodilator that relaxes blood vessels and reduces blood pressure. In addition, vitamin E can protect NO from destruction by free radicals, extending its vasodilating effect.
- Inflammation: Vitamin E has anti -inflammatory properties. Chronic inflammation is associated with an increased risk of hypertension. Vitamin E can reduce the level of inflammatory markers, which can help reduce blood pressure.
- Blood coagulation: Vitamin E can inhibit platelet aggregation, a process that leads to the formation of blood clots. Cloths can block blood vessels and increase blood pressure. Vitamin E reduces the risk of blood clots, contributing to maintaining normal blood pressure.
Evidence from research:
Studies on the influence of vitamin E on blood pressure gave conflicting results. Some studies have shown that vitamin E additives can reduce blood pressure, especially in people with hypertension, while other studies did not show any effect. The metamin ED metaminer metaminations have shown a slight or insignificant decrease in systolic and diastolic blood pressure. Additional studies are needed to determine whether vitamin E can effectively reduce blood pressure and what factors can affect its effectiveness.
Practical recommendations:
Vitamin E is contained in many foods, including vegetable oils (sunflower, olive, soybean), nuts (almonds, hazelnuts, arachis), seeds (sunflower seeds, pumpkin seeds), green leafy vegetables and embryos of wheat. An increase in the consumption of these products can help maintain a healthy level of vitamin E in the blood. Vitamin E additives are also available, but it is important to consult your doctor before taking any additives, especially if you have any basic diseases or you take any medication. High doses of vitamin E can increase the risk of bleeding, so it is important to follow the doctor’s recommendations regarding the dosage of vitamin E.
Key factors affecting the effect of vitamins on blood pressure:
- Availability deficit: The effect of vitamins on blood pressure is most noticeable in people with a deficiency of specific vitamins. Restoring the normal level of vitamins can lead to a decrease in blood pressure.
- Dosage: The optimal dose of vitamins for reducing blood pressure can vary depending on individual needs and health status. It is important to follow the doctor’s recommendations regarding the dosage of vitamins.
- Duration: The effect of vitamins on blood pressure can manifest itself gradually, within a few weeks or months. It is important to take vitamins regularly and for a long time to evaluate their effect on blood pressure.
- Interaction with drugs: Vitamins can interact with some drugs used to treat hypertension. It is important to inform your doctor about all the vitamins and additives that you accept to avoid undesirable interactions.
- Life: The effect of vitamins on blood pressure can be enhanced due to a healthy lifestyle, including a balanced diet, regular physical exercises, rejection of smoking and moderate alcohol consumption.
Important reservations:
- Vitamin additives should not be used as the only method of treating hypertension. They should be used in combination with other changes in lifestyle and drug therapy recommended by the doctor.
- Before taking any vitamins or additives to reduce blood pressure, you need to consult your doctor, especially if you have any basic diseases or you take any medicine.
- High doses of some vitamins can be harmful to health. It is important to follow the doctor’s recommendations regarding the dosage of vitamins.
- It is necessary to conduct additional studies to confirm the effectiveness of vitamins in reducing blood pressure and determining the optimal dose and duration of additives.
Practical tips for the inclusion of vitamins in the diet to maintain healthy blood pressure:
- Eat a diverse and balanced diet: Use a lot of fruits, vegetables, whole grain products, low -fat proteins and dairy products with low fat. This will provide you with a wide range of vitamins and minerals necessary to maintain healthy blood pressure.
- Choose products rich in vitamins D, C, E and vitamins of group B: Include fatty fish, citrus fruits, berries, pepper, broccoli, spinach, vegetable oils, nuts, seeds and whole granure products in your diet.
- Limit sodium consumption: High consumption of sodium can increase blood pressure. Limit the consumption of processed foods, fast food and salted appetizers.
- Regularly engage in physical exercises: Physical exercises help reduce blood pressure and improve the overall state of health. Try to engage in moderate physical activity of at least 30 minutes a day of most days of the week.
- Maintain healthy weight: Excess weight and obesity are associated with an increased risk of hypertension. Losing weight can help reduce blood pressure.
- Refuse smoking: Smoking damages blood vessels and increases blood pressure. Refusal of smoking is one of the best ways to improve the health of the cardiovascular system.
- Limit alcohol consumption: Excessive alcohol consumption can increase blood pressure. Limit alcohol consumption to a moderate level (no more than one drink per day for women and no more than two drinks per day for men).
- Check your blood pressure regularly: Regular blood pressure control helps to detect and treat hypertension at an early stage.
These recommendations will help you include vitamins in the diet to maintain healthy blood pressure and reduce the risk of cardiovascular diseases. Remember that before making any changes to your diet or the reception mode of vitamins, you need to consult your doctor.