Supplements to Lower Heart Rate

An adult heart rate between 60 and 100 beats per minute (BPM) is considered normal, but a heart rate of only 40 to 60 BPM is considered normal for highly trained athletes. If your ticker tends to tock a bit fast or you have anxiety-induced tachycardia, consider these supplements to lower heart rate.

Tachycardia is a heart rate that's faster than normal, typically above 100 BPM. This condition can be caused by a chemical imbalance, stimulants like caffeine and nicotine, certain medications, heart conditions and anxiety or stress. Even if your beat is less allegro and more andante, an older article published in the December 2011 issue of the ​Journal of the American Medical Association​ found that a resting heartbeat rising above 70 BPM over time could be a sign of cardiac trouble to come.

​Read more:​ How to Determine the Baseline Heart Rate

Magnesium plays a vital role in maintaining a normal heart rhythm, not to mention hundreds of other physiological processes. A review of 18 self-reporting studies published in May 2017 in ​Nutrients​ found that magnesium could be beneficial for helping calm people who have anxiety as well.

According to the authors of a study published in the October 2015 issue of the journal ​Open Heart​, coenzyme Q10 can improve overall heart health. The popular supplement is considered generally safe, but further review is needed to understand how it can affect specific risk factors like blood pressure and heart rate.

While some supplements might help, Harvard Health Publishing recommends that you try to meet your dietary and heart health needs with whole foods that lower heart rate. Smokers should start by eliminating stimulants like nicotine, and sensitive people should consider cutting caffeine from their diet, as it can affect heart rate.

As part of a diet low on the glycemic index, beans and other legumes were shown in a study in the November 2012 issue of ​Archives of Internal Medicine​ to improve overall cardiac health, including lowering resting heart rate. As well as being full of heart-healthy fiber, beans are a good source of magnesium, which you can also get in nuts, whole grains, dark leafy greens and avocados.

​Read more:​ 7 Foods That Can Help Reduce Depression and Anxiety (and 3 That Will Trigger It)

The omega-3 fatty acids in fish have been shown to lower resting heart rate and may have some protective effects on heart health, especially in conjunction with a reduced intake of omega-6's. Fish is also a good source of coenzyme Q10, along with meat, nuts, and some oils.

Herbal supplements to lower heart rate do not have much definitive evidence to support their use. For example, passionflower has not been studied extensively, and the research on valerian has not been conclusive, according to the National Institutes of Health and National Center for Complementary and Integrative Health. Instead, there are a number of science-backed things you can try at home:

• A practice of mindfulness can go a long, calming way for your heart and head.
• Sound therapy like ASMR can be effective for anxiety.
  
• Exercise is one of the best ways to regulate your heartbeat, especially aerobic training.
  

​Read more:​ What is the Difference Between Aerobic and Anaerobic Exercise?

Many other at-home methods to lower heart rate exist but should be taught by a doctor. The diving reflex can be especially effective if done safely, so if you need to lower your heart rate immediately, ask a medical professional to teach you the best methods. In the meantime, try a splash of cold water or a refrigerated washcloth.