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Lots of people love the idea of taking something natural to improve their health. For example, the idea of taking a supplement that could improve their blood pressure and reduce their chances of heart attack or cardiovascular disease may be very appealing.
But how effective–and safe–is this strategy? Before you decide to start taking any supplements for their alleged antihypertensive effects, it’s important to understand what those supplements can and can’t do. You should also check in with your healthcare provider, especially if you’re already taking other medications, and get medical advice that’s tailored to your specific heart health and needs.
“You always want to work with a knowledgeable healthcare provider who can advise you on which supplements are best for you and which may be contraindicated,” says integrative dietitian Robin Foroutan, MS, RDN.
Can supplements lower blood pressure?
The short answer is that yes, some supplements have an antihypertensive effect—that is, they can lower your blood pressure. But it’s more complicated than that.
Experts have determined that a number of supplements can lower your blood pressure—some more than others. Some lower the systolic blood pressure, which is the measure of the amount of pressure that blood exerts against the artery walls when your heart beats. That’s the first number, or the top number, in a blood pressure reading. Others may lower the diastolic blood pressure, which is the second or bottom number. It measures how much pressure your blood exerts against your blood vessels when your heart rests between beats. And some seem to benefit both.
However, you don’t want to rely on a supplement if you have significantly elevated blood pressure, cautions cardiologist Trent Orfanos, MD, director of integrative and functional cardiology at Case Integrative Health. It could take months for you to experience the benefits, and that’s too long to wait.
12 supplements to lower blood pressure
Here’s a look at the research into supplements purported to prevent or reduce high blood pressure.
1. B vitamins
Folic acid, or vitamin B9, may be helpful in attaining healthy blood pressure, according to research published in Frontiers in Pharmacology. However, it’s important to know that the study was looking at the benefit of folic acid in addition to a hypertensive medication compared to the antihypertensive drug by itself. Other research suggests that taking folate earlier in life may ward off hypertension. Meanwhile, a daily 200 mg dose of vitamin B6 may also help with hypertension.
2. Beetroot
A nitrate-dietary supplement with beetroot juice could be an easy, safe way to address hypertension, according to research. Beets contain high levels of nitrates, natural chemicals that your body converts into nitric oxide, which can dilate your blood vessels, promote healthy blood flow, and lower your blood pressure.
3. CoQ10
Coenzyme Q10, or CoQ10, is often heralded for its antioxidant properties. However, it also seems to be good for your cardiovascular system and your blood pressure. A 2018 meta-review of multiple studies involving CoQ10 supplementation found that CoQ10 significantly decreased systolic blood pressure–that’s the top number on a blood pressure reading–in 17 randomized controlled trials. However, the same review noted that CoQ10 didn’t have nearly as dramatic an impact on reducing diastolic blood pressure. Interested in taking CoQ10? The recommended dose for adults is 30 to 200 mg daily.
4. Fiber
You may associate fiber with digestive system benefits, but some research indicates that psyllium supplementation might also have antihypertensive benefits. (Psyllium is a type of soluble fiber in laxatives like Metamucil.) A meta-analysis of 11 research trials found that participants who took psyllium supplements experienced a 2.04 mmHg drop in systolic blood pressure. The authors noted that the hypotensive effect seemed to be stronger in the people who had a higher baseline blood pressure.
5. Fish oil
You’ve probably heard of the health benefits of omega-3 fatty acids from fish. According to some studies, you may experience some modest improvements in your blood pressure if you take fish oil supplements. People with moderate to severe hypertension are more likely to experience a benefit than people with mild hypertension–but that may be a situation where someone’s already taking a medication to lower their blood pressure.
6. Garlic
Research suggests that garlic also has an antihypertensive effect. A recent meta-analysis of 12 clinical trials found that patients with hypertension who took garlic supplements experienced a decline in systolic blood pressure of an average of 8.3 mmHg and diastolic blood pressure by 5.5 mmHg, which the authors noted is similar to standard antihypertensive medications. This decrease in blood pressure was linked to a decline in the risk of heart problems by 16%-40%.
7. Ginger
Ginger has long been used for a variety of purposes, including hypertension. A 2019 review of multiple randomized controlled clinical trials concluded that ginger supplementation can have a favorable effect on blood pressure. However, it’s worth noting that the people who benefited most from ginger supplementation were the study participants who were 50 years or younger and who took 3 grams (or more) per day.
8. Hibiscus
Are you a tea drinker? You might consider sour tea made with an herb known as Hibiscus sabdariffa. A recent study found that drinking sour tea twice a day, along with diet and lifestyle changes , was helpful in managing blood pressure in people with stage 1 hypertension. Each cup of the tea contained a sour tea bag with 1.25 g of Hibiscus sabdariffa (480 mL per day).
9. Magnesium
Magnesium supplements can help with supporting muscle and nerve functions, among other functions. According to the FDA, eating a balanced diet high in magnesium may reduce your risk of hypertension, but the evidence supporting that claim is still inconclusive. A 2017 meta-review of 11 randomized controlled trials found that participants who took a dose that ranged between 365 to 450 mg per day experienced decreases in both systolic and diastolic blood pressure. The trials included people with insulin resistance, prediabetes, and certain chronic diseases.
10. Potassium
Eating a diet rich in potassium can help you manage high blood pressure because potassium reduces the effects of sodium in your diet, according to the American Heart Association. If your blood pressure is greater than 120/80, you might want to try boosting the amount of potassium in the food that you eat, unless you have kidney disease. According to a 2017 meta-analysis of research, potassium supplements can help people achieve a “modest but significant impact” on their blood pressure when compared to placebo and could be used in addition to other antihypertensive therapies. The study looked at different amounts of potassium, and they found that the more potassium people took, the lower their blood pressure became.
11. Probiotics
You may associate probiotics with your gut—that is, their ability to enhance the health of your gastrointestinal tract. However, experts also believe that they have an antihypertensive effect. A 2020 meta-review of research suggests that probiotics may have some potential in the management of hypertension.
12. Vitamin C
Vitamin C is often lauded for its antioxidant properties—and rightfully so. But as it turns out, vitamin C supplements may also help lower your blood pressure. The authors of a review of multiple studies concluded that high doses of vitamin C—about 500 mg daily—“significantly reduced” systolic blood pressure by 3.84 mmHg and diastolic blood pressure by 1.48 mmHg. (For comparison’s sake, a recommended daily dose of vitamin C is 90 mg.)
What are the best supplements to lower blood pressure?
“The right dietary supplements at the right dose can be incredibly helpful in achieving and maintaining normal blood pressure,” says Foroutan, adding that her favorite supplements include magnesium and B complex, as well as beets.
Dr. Orfanos noted that generally speaking, dietary supplements such as CoQ10, fish oil, and fiber supplements shouldn’t be problematic for many people. Magnesium and vitamin C may also be acceptable in some cases. “Most of these things are fairly easy to take, and with some caveats, are fairly safe and don’t have a lot of potential with other medications,” says Dr. Orfanos.
However, even supplements that might not cause any major issues alone could contribute to a dangerous herb-drug interaction. For example, if you’re taking an anticoagulant or blood thinner like warfarin, you might need to avoid taking vitamin K, echinacea, or garlic supplements, among others, according to research about herb-drug interactions published in Porto Biomedical Journal. Also, it’s important to watch out for anything that makes your blood pressure drop too low.
“Any supplement that can lower blood pressure may result in even lower blood pressure,” says registered dietitian Veronica Rouse, RD, CDE, founder of The Heart Dietitian. “Signs of low blood pressure are lightheadedness, dizziness, or even fainting. It’s important to tell your pharmacist or doctor that you are starting a supplement, and they will let you know if any of your regular medications need to be adjusted.”
What supplements are bad for your blood pressure?
You may want to steer clear of some supplements that could raise your blood pressure levels or possibly interfere with any antihypertensive medications you’re taking. According to the Mayo Clinic, the following herbal supplements are known for potentially affecting blood pressure or blood pressure medication:
- Arnica (Arnica montana)
- Ephedra (Ma-huang)
- Ginseng (Panax quinquefolius and Panax ginseng)
- Guarana (Paullinia cupana)
- Licorice (Glycyrrhiza glabra)
How to choose a supplement
Living a healthy lifestyle is always a good choice especially if you have risk factors for heart disease. But if you’re interested in trying a supplement to lower your blood pressure—or for any other reason—here are some best practices that might help as you navigate that process.
- Talk to your healthcare provider first. Before starting any new supplement, talk to your doctor. Discuss your goals, as well as any other medications or supplements that you’re already taking because you want to avoid experiencing any harmful drug interactions. You might also consult a registered dietitian or pharmacist for guidance, suggests Rouse.
- Read the labels. Because the FDA doesn’t regulate supplements for effectiveness or safety, some third-party organizations have taken on that job. According to Consumer Reports, you should look for a seal for an organization such as NSF International, U.S. Pharmacopeia, or Consumer Lab, which have developed standards for supplements.
- Be cautious. Be wary of any claims that sound too good to be true. And be aware that there may be side effects that you should watch out for.
- Take supplements appropriately. The FDA encourages people to read the directions and take the supplement only as described on the label.
You should have realistic expectations for supplements when it comes to their potential effect on your blood pressure, says Rouse. “Supplements can be a great tool in your blood pressure management toolbox, but they shouldn’t be the only tool you use,” she says. “Supplements should be used with a DASH Diet, regular exercise, stress management routines, and antihypertensive medication.”
In other words, whatever your strategy for addressing your blood pressure or what supplements you take, it’s always important to embrace a healthy lifestyle, which includes regular physical activity and a heart-healthy diet with the appropriate servings of whole grains, fruits, vegetables like leafy greens, and lean sources of protein.
Foroutan adds: “You cannot supplement your way out of an unhealthy diet or lifestyle. An appropriate, anti-inflammatory diet and lifestyle are foundational for health, and dietary supplements can complement that but dietary supplements can’t do all the heavy lifting alone. For example, if your high blood pressure is due to a high-stress lifestyle and poor sleep, relaxation techniques, restorative sleep, and optimizing minerals and vitamin C must be prioritized first. This is because chronic stress depletes these nutrients.”
