Micronutrients for healthy blood pressure
Healthy blood pressure is no coincidence. In addition to regular exercise, stress reduction, and adequate sleep, nutrition also plays an important role – especially when it comes to the supply of certain nutrients. Find out here which micronutrients are particularly important and what they have to do with the heart, muscles, and blood vessels.
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The basis for good blood pressure levels: potassium, magnesium, and vitamin B1
The following three micronutrients play a key role in maintaining healthy blood pressure:
- Potassium helps maintain blood pressure. It helps eliminate excess salt.
- Magnesium supports normal muscle and nerve function, including in the cardiovascular system.
- Vitamin B1 contributes to normal energy metabolism – particularly important for the heart, which requires energy around the clock.
Naturally good for the heart:What nutrition can also do
Current research shows that other substances in food can also play a role in heart and vascular health.
- Arginine is an amino acid that is needed for the formation of nitric oxide (NO) – a messenger substance that relaxes the blood vessels.
- Coenzyme Q10 is found in the “power plants” of cells. It is particularly important in energy-intensive organs such as the heart.
- Omega-3 fatty acids from fatty fish such as salmon or algae oil contribute to normal heart function – a healthy heart rhythm can also have a positive effect on blood pressure.
- Cocoa polyphenols, such as those found in dark chocolate, support vascular function according to initial studies.
- Nattokinase is an enzyme derived from fermented soybeans (natto). In Japan, natto is traditionally valued for its heart-healthy properties.
By choosing the right foods and ensuring a targeted intake of micronutrients, you can support your cardiovascular health – and thus also maintain normal blood pressure.
Literature
Filippini, T. et al. (2020): Potassium Intake and Blood Pressure: A Dose-Response Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. 9(12):e015719. https://pubmed.ncbi.nlm.nih.gov/32500831/
Gargiulo, L. et al. (2025): The Acute Effect of Dark Chocolate on Blood Pressure and Renal Hemodynamics as Assessed With Doppler Ultrasound in Healthy Volunteers. J Ren Nutr. 28:S1051-2276(25)00020-2. https://pubmed.ncbi.nlm.nih.gov/40024389/
Karimi, M. et al. (2025): Effects of coenzyme Q10 administration on blood pressure and heart rate in adults: A systematic review and meta-analysis of randomized controlled trials. Int J Cardiol Cardiovasc Risk Prev. 26:200424. https://pubmed.ncbi.nlm.nih.gov/40495903/
Nozue, M. et al. (2017): Fermented Soy Product Intake Is Inversely Associated with the Development of High Blood Pressure: The Japan Public Health Center-Based Prospective Study. J Nutr. 147(9):1749-1756. https://pubmed.ncbi.nlm.nih.gov/28724661/
Shiraseb, F. et al. (2022): Effect of l-Arginine Supplementation on Blood Pressure in Adults: A Systematic Review and Dose-Response Meta-analysis of Randomized Clinical Trials. Adv Nutr. 13(4):1226-1242. https://pubmed.ncbi.nlm.nih.gov/34967840/
Wen, H. et al. (2023): Association of vitamin B1 with cardiovascular diseases, all-cause and cardiovascular mortality in US adults. Front Nutr. 10:1175961. https://pmc.ncbi.nlm.nih.gov/articles/PMC10502219/
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