Effective Supplements for Lowering Blood Pressure: Expert Insights and Precautions

14 Supplements to Take for High Blood Pressure

High blood pressure, also known as hypertension, is a prevalent condition affecting over 30% of the world’s population and is considered a leading modifiable risk factor for heart disease and premature death (1Trusted Source). While various strategies like adopting a healthy diet, quitting smoking, reducing alcohol intake, exercising, and losing excess body weight can help manage blood pressure (2Trusted Source), certain supplements have also been shown to be beneficial. In this article, we will explore 14 supplements that may help lower high blood pressure and contribute to overall cardiovascular health.

1. Magnesium

A critical mineral for numerous bodily functions, including blood pressure regulation (3Trusted Source).
Studies indicate that magnesium supplements increase the production of nitric oxide, a signaling molecule that relaxes blood vessels, resulting in reduced blood pressure (4Trusted Source).
A review of 11 randomized studies found that daily magnesium intake of 365–450 mg over an average of 3.6 months significantly lowered blood pressure in individuals with chronic medical conditions (5Trusted Source).
Another review involving over 200,000 people suggested that higher dietary magnesium intake might protect against high blood pressure, with each 100-mg increase linked to a 5% reduction in risk (6Trusted Source).
2. Vitamin D

People with high blood pressure often have lower vitamin D levels than those without the condition (7Trusted Source, 8Trusted Source).
Higher blood levels of vitamin D are associated with a reduced risk of high blood pressure (9Trusted Source, 10Trusted Source).
Individuals with hypertension should consider checking their vitamin D levels and supplementing accordingly to support their cardiovascular health.
3. B Vitamins

Several B vitamins may help reduce blood pressure levels.
Vitamin B2 (riboflavin) supplements have shown promise in reducing blood pressure in adults with methylenetetrahydrofolate reductase (MTHFR) gene mutations, which increase the likelihood of high blood pressure (11Trusted Source, 12Trusted Source, 13Trusted Source).
Folic acid and folate (vitamin B9) supplements may lower blood pressure in people with heart disease, and higher folate intake in young adulthood may protect against hypertension later in life (14Trusted Source, 15Trusted Source).
Vitamin B6 supplements may also reduce high blood pressure, though more human research is needed (16Trusted Source).
4. Potassium

Potassium is a well-known nutritional supplement for blood pressure regulation.
Increased intake of potassium through food or supplements helps lower blood pressure levels by promoting sodium excretion through urine and aiding blood vessel relaxation (17Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source).
A review of 23 studies found that potassium supplements led to a modest but significant drop in blood pressure compared to a placebo (18Trusted Source).
These supplements are particularly effective for individuals with high blood pressure who consume high-sodium diets (19Trusted Source, 21Trusted Source).
5. CoQ10 (Coenzyme Q10)

CoQ10, a vitamin-like molecule found in certain foods and produced by the body, may help reduce blood pressure when taken as a supplement (22Trusted Source).
A review of 17 studies demonstrated that CoQ10 supplements significantly reduced systolic blood pressure (the top number) (23Trusted Source).
Further research is needed to validate the consistent benefits of CoQ10 supplementation for hypertension.
6. L-arginine

L-arginine, an amino acid, may lower blood pressure levels when taken as a supplement.
An umbrella review of 7 meta-analyses involving 4,676 people showed that L-arginine supplements significantly reduced total blood pressure and diastolic blood pressure in pregnant women with high levels (25Trusted Source).
Additionally, L-arginine supplements improved blood vessel function and blood flow (25Trusted Source).
7. Vitamin C

Vitamin C is a water-soluble nutrient vital for various bodily processes.
While study results are mixed, recent research suggests that vitamin C supplements may help lower blood pressure (26Trusted Source).
People with low vitamin C levels appear to have a higher risk of hypertension than those with optimal levels (27Trusted Source).
8. Beetroot

Beetroot supplements, popular among athletes for improving exercise performance, have also been shown to reduce blood pressure in individuals with and without hypertension (28Trusted Source, 29Trusted Source).
A review of 11 studies revealed that beetroot juice significantly lowered blood pressure levels (30Trusted Source).
9. Garlic

Garlic is associated with various health benefits, including reduced blood pressure and heart disease risk (31Trusted Source).
Taking a garlic supplement may naturally lower blood pressure. In a review of 12 studies, garlic supplements reduced systolic and diastolic blood pressure by an average of 8.3 mmHg and 5.5 mmHg, respectively (32Trusted Source).
This reduction may potentially lower the risk of stroke, heart attack, and coronary artery disease by up to 40% (32Trusted Source).
10. Fish Oil

Fish oil, rich in omega-3 fats EPA and DHA, can improve heart health by reducing blood lipid levels, inflammation, and high blood pressure (33Trusted Source).
High-dose fish oil supplements have been shown to lead to significant reductions in systolic and diastolic blood pressure in people with hypertension who were not on medications (34Trusted Source).
Higher blood levels of omega-3s may also protect against high blood pressure (35Trusted Source).
11. Probiotics

Probiotics, beneficial bacteria found naturally in the gut, have been linked to numerous health benefits, including lower blood pressure (36Trusted Source).
Effective probiotic treatment typically involves multiple strains taken for at least 8 weeks, with a daily dose exceeding 10 billion colony-forming units (CFUs) (36Trusted Source).
12. Melatonin

Melatonin, a hormone available as a supplement, is commonly used to promote sleep and has additional health benefits.
Studies suggest that melatonin supplements may reduce blood pressure in individuals with hypertension (38Trusted Source).
Low melatonin production may also be a risk factor for high blood pressure in women (39Trusted Source).
13. Green Tea

Green tea is associated with various health benefits, including supporting healthy blood pressure levels (40Trusted Source).
A review of 24 studies showed that green tea supplements or consumption significantly reduced blood pressure in people with and without hypertension (41Trusted Source).
Larger, long-term studies are needed to confirm these results.
14. Ginger

High-dose ginger supplements may help lower high blood pressure.
A review of 6 studies found that ginger supplements significantly reduced blood pressure in individuals aged 50 years old and younger when taken in doses of 3 grams or more per day for 8 weeks or fewer (42Trusted Source).
A 12-week study involving people with metabolic syndrome showed that taking 2 grams of ginger powder per day significantly lowered blood pressure, triglycerides, and fasting blood sugar (43Trusted Source).
Incorporating these supplements, along with a balanced diet and a healthy lifestyle, may offer support in managing high blood pressure and promoting overall cardiovascular wellness. However, it’s essential to consult a healthcare professional before starting any supplementation regimen, especially if you have pre-existing medical conditions or are taking other medications.

Precautions When Taking Blood Pressure-Lowering Supplements

While certain supplements can be beneficial in reducing blood pressure, it is essential to exercise caution and follow some precautions to ensure safety and effectiveness. Here are some important considerations:

1. Consult Your Healthcare Provider: Before adding any supplement to your daily regimen, always consult your healthcare provider, especially if you are currently taking blood pressure medication or have other underlying health conditions. They can help determine the right dosage and assess any potential interactions.

2. Avoid Excessive Dosages: Taking too little of a supplement may not have the desired effect on blood pressure, while excessive dosages can lead to serious side effects. Stick to the recommended dosage as advised by your healthcare professional.

3. Be Mindful of Interactions: Some supplements may interact with medications, including blood pressure drugs, which could alter their effectiveness. It is crucial to inform your healthcare provider about all the supplements you plan to take to avoid any adverse interactions (44Trusted Source, 45Trusted Source).

4. Choose High-Quality Brands: Opt for supplements from reputable and trustworthy brands. Look for products that have undergone third-party testing for purity and quality, such as those approved by United States Pharmacopeia (USP) or NSF International.

Useful Supplement Shopping Guides

To make your supplement shopping experience more straightforward, consider these helpful articles:

1. How to Choose High-Quality Vitamins and Supplements
2. How to Read Supplement Labels Like a Pro

Seek Professional Advice

If you have questions about choosing the right supplement or need guidance on supplement shopping, consult a qualified healthcare provider, such as a registered dietitian, who can provide expert advice.

SUMMARY Taking supplements to lower blood pressure can be beneficial, but it’s crucial to approach it with caution. Consulting your healthcare provider, avoiding excessive dosages, being mindful of potential interactions, and selecting reputable brands are essential steps to ensure safety and effectiveness.

The Bottom Line Research supports the use of certain supplements like magnesium, potassium, vitamin D, CoQ10, garlic, and fish oil to help lower blood pressure. However, always prioritize communication with your healthcare provider before incorporating any supplement into your routine to ensure its appropriateness and safety for your individual needs.