Blood Pressure Vitamin Intake Calculator

Blood Pressure Vitamin Intake Calculator

Below is a comprehensive table of vitamins that are associated with blood pressure management and their potential effects. Each vitamin’s source, recommended daily intake (RDI), and any relevant notes on interactions or precautions are included.

VitaminEffect on Blood PressureFood SourcesRecommended Daily Intake (RDI)Notes/Precautions
Vitamin DHelps regulate blood pressure, deficiency linked to hypertensionSunlight, fortified dairy, fatty fish, egg yolks600-800 IU (International Units)Consult doctor if taking high-dose supplements
Vitamin CActs as an antioxidant, helps dilate blood vesselsCitrus fruits, berries, bell peppers, broccoli75 mg (women), 90 mg (men)High doses may cause gastrointestinal discomfort
Vitamin EAntioxidant that may improve blood vessel healthNuts, seeds, spinach, sunflower oil15 mgHigh doses from supplements can interfere with blood clotting
Vitamin KHelps regulate blood pressure through calcium metabolismLeafy greens (kale, spinach), broccoli90 mcg (women), 120 mcg (men)Avoid high doses if taking blood thinners
Vitamin B6Helps regulate blood flow and nerve functionPoultry, fish, potatoes, bananas, chickpeas1.3-1.7 mgHigh doses over time may cause nerve damage
Folate (B9)Supports heart health by reducing homocysteine levelsLeafy greens, beans, lentils, fortified grains400 mcgEssential for pregnant women
Vitamin B12May help reduce risk of heart disease, supporting blood pressure regulationFish, meat, dairy, fortified cereals2.4 mcgDeficiency more common in older adults
MagnesiumOften included in vitamin complexes; essential for blood pressure control by relaxing blood vesselsLeafy greens, nuts, seeds, whole grains310-420 mgMagnesium supplements can cause diarrhea at high doses
PotassiumAids in balancing sodium levels, essential for managing hypertensionBananas, potatoes, spinach, avocados, beans2,600 mg (women), 3,400 mg (men)Excess supplementation may lead to heart problems
CalciumHelps maintain healthy blood pressure levels by regulating vascular contractionDairy products, leafy greens, almonds1,000-1,200 mgHigh-dose supplements may increase heart disease risk

Notes:

  • The RDIs mentioned are general recommendations and can vary by age, gender, and individual health conditions.
  • While vitamins play a role in supporting overall heart and blood vessel health, lifestyle factors such as diet, physical activity, and stress management are equally important in controlling blood pressure.

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