💊 How Each Supplement Supports Blood Pressure, Cholesterol & Energy
🩺 Omega-3s
2–3 g/day EPA+DHA can lower systolic BP by ~2.6 mmHg and diastolic BP by ~1.6–1.8 mmHg, while significantly reducing triglycerides. Improves HDL particle size and function, supporting overall cardiovascular health (PMIDs: 35647665, 35281761).
🧬 CoQ10
100–200 mg/day lowered systolic BP by ~4.8 mmHg in a meta-analysis of 26 RCTs, and raised HDL while lowering total cholesterol in certain groups. Also reduces fatigue by enhancing mitochondrial ATP production (PMIDs: 36130103, 23320933).
⚡ Magnesium
≥300–400 mg/day can lower systolic BP by ~2 mmHg and diastolic BP by ~1.8 mmHg, with stronger effects in people with hypertension. Raises HDL and supports energy metabolism, muscle function, and recovery (PMIDs: 27402922, 39905454).
🥤 Beetroot Powder
Rich in nitrates, it improves nitric oxide production, lowering BP and enhancing exercise performance. RCTs demonstrate increases in HDL and reductions in LDL, along with measurable improvements in VO₂max and endurance (PMIDs: 29141968, 34055855).
☀️ Vitamin D
In individuals with deficiencies, high-dose supplementation reduced fatigue and improved the cholesterol profile, lowering total cholesterol, LDL, and triglycerides, especially in those with type 2 diabetes (PMIDs: 28033244, 31407792).
⚠️ Note: Evidence is strongest for BP and cholesterol benefits in those with suboptimal baseline levels. Always review supplements with your doctor to ensure safe dosing and avoid interactions.
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