If you have high blood pressure, you’ve probably wondered whether taking a supplement could help bring your numbers down.
Magnesium, fish oil, garlic, flaxseed, and CoQ10 are just a few of the products promoted for blood pressure support. Some have been studied in dozens of clinical trials, while others have much less research behind them.
The encouraging news is that certain supplements and dietary additions may help lower blood pressure modestly.
But there’s an important difference between a supplement that produces promising results in a clinical study and one that reliably helps people manage hypertension in everyday life.
There’s also the question of safety. Some supplements can interact with prescription medications, and others may be risky for people with kidney disease or certain heart conditions.
So which supplements actually have evidence behind them, and are any worth considering?
Let’s look at what researchers have found, how much improvement you might realistically expect, and what you should know before adding a supplement to your blood pressure management plan.
Quick Answer: What Are the Best Supplements for High Blood Pressure?
Magnesium and omega-3 fatty acids are among the better-studied supplements for blood pressure. Flaxseed, beetroot juice, aged garlic extract, and hibiscus have also shown promising results, although the evidence varies in quality and consistency.
Coenzyme Q10 (CoQ10) has produced mixed findings, while potassium is an important nutrient that generally should be obtained through food rather than supplements unless medically indicated.
Here’s how the evidence compares.
| Supplement | What research suggests | Overall assessment |
|---|---|---|
| Magnesium | Small reductions in systolic and diastolic blood pressure | Relatively well studied |
| Omega-3 fatty acids | Modest reductions, particularly with EPA and DHA | Relatively well studied |
| Flaxseed | May modestly lower both blood pressure numbers | Promising, with variable results |
| Beetroot juice | May lower systolic blood pressure | Promising, low-certainty evidence |
| Aged garlic extract | Possible reductions, particularly in people with hypertension | Encouraging but inconsistent |
| Hibiscus | May lower blood pressure in some people | Promising, but evidence is limited |
| CoQ10 | Possible small reduction in systolic pressure | Mixed evidence |
| Potassium supplements | May help when medically appropriate, but excess potassium can be dangerous | Requires special caution |
These assessments aren’t rankings of which supplement will work best for you.
The studies involved different people, amounts, preparations, and treatment periods. That makes direct comparisons difficult.
It’s also important to remember that no dietary supplement has demonstrated blood pressure-lowering effects comparable to established hypertension medications.
Even when supplements help, the average improvement is usually modest.
If you’re wondering whether supplements are worthwhile in the first place, Do Blood Pressure Supplements Really Work? explains their overall effectiveness and limitations.
1. Magnesium
Magnesium is an essential mineral involved in hundreds of processes throughout the body, including muscle function, nerve signaling, and blood pressure regulation.
It’s also one of the more extensively studied supplements for hypertension.
What Does the Research Say?
A 2025 systematic review and meta-analysis examined 38 randomized controlled trials involving 2,709 participants.
Researchers found that magnesium supplementation reduced blood pressure by an average of approximately:
- 2.8 mmHg systolic
- 2.1 mmHg diastolic
These are relatively small reductions, but they suggest magnesium may provide some benefit.
The researchers also found that people with hypertension and those with low magnesium levels sometimes experienced larger improvements.
However, results varied considerably between studies, and researchers didn’t establish a clear relationship between higher doses and greater blood pressure reductions.
That means taking more magnesium doesn’t necessarily produce better results.
Should You Consider Magnesium?
Magnesium may be worth discussing with your healthcare provider, particularly if your dietary intake is low or you have a confirmed deficiency.
Good food sources include spinach, beans, nuts, seeds, and whole grains.
Getting magnesium through food also provides fiber and other nutrients that support cardiovascular health.
Magnesium supplements can cause diarrhea, nausea, and abdominal cramping. Excessive supplemental magnesium can be particularly dangerous for people with impaired kidney function.
Bottom line: Magnesium has reasonably encouraging evidence for modest blood pressure reductions, but supplementation isn’t necessary or appropriate for everyone.
For a closer examination of the research, supplement forms, and safety considerations, see Magnesium for Blood Pressure.
2. Omega-3 Fatty Acids
Omega-3 fatty acids are found naturally in fatty fish and are also available in fish oil and algae-based supplements.
The two omega-3 fatty acids most relevant to blood pressure research are EPA and DHA.
These fats have been investigated extensively for cardiovascular health, including their potential effects on blood pressure.
What Does the Research Say?
A 2022 dose-response meta-analysis examined 71 randomized controlled trials involving 4,973 participants.
Researchers found that approximately 2 to 3 grams per day of combined EPA and DHA were associated with the greatest average blood pressure reductions.
At these amounts, reductions were approximately:
- 2.6 mmHg systolic
- 1.6 to 1.8 mmHg diastolic
Some participants with hypertension experienced larger reductions.
These findings suggest that omega-3 fatty acids can modestly influence blood pressure, although individual responses vary.
One important detail is that the amounts used in clinical trials may be considerably higher than those found in ordinary fish oil capsules.
A supplement labeled “1,000 mg fish oil” doesn’t necessarily contain 1,000 mg of EPA and DHA.
Are Omega-3 Supplements Safe?
Eating fatty fish such as salmon, sardines, or trout is one way to obtain omega-3 fatty acids while also getting protein and other nutrients.
Supplements may be appropriate in some circumstances, but higher doses require caution.
Some research has identified an increased risk of atrial fibrillation, an irregular heart rhythm, with high-dose omega-3 treatment, particularly in certain cardiovascular populations.
Potential medication interactions and bleeding-related concerns also deserve attention.
Bottom line: Omega-3 fatty acids have a substantial research base and may modestly lower blood pressure, but high-dose supplementation shouldn’t be started without medical guidance.
3. Flaxseed
Flaxseed provides fiber, plant-based omega-3 fatty acids, and naturally occurring compounds called lignans.
Unlike fish oil, which primarily provides EPA and DHA, flaxseed contains alpha-linolenic acid (ALA).
Researchers have investigated whether these nutrients contribute to better blood pressure control.
What Does the Research Say?
A 2023 meta-analysis examined 33 randomized controlled trials involving 2,427 participants.
Researchers found that flaxseed supplementation was associated with average reductions of approximately:
- 3.2 mmHg systolic
- 2.6 mmHg diastolic
Some studies involving people with hypertension reported larger improvements.
However, results varied substantially between trials.
Researchers used different preparations, including whole flaxseed, ground flaxseed, flaxseed oil, and isolated flaxseed components.
These products aren’t necessarily interchangeable.
Is Ground Flaxseed a Good Choice?
For many people, adding ground flaxseed to meals is a practical way to obtain fiber and other nutrients.
It can be mixed into oatmeal, yogurt, smoothies, and baked foods.
Ground flaxseed also provides nutrients that aren’t present in the same amounts in flaxseed oil.
However, there isn’t an established amount of flaxseed that reliably treats hypertension.
Bottom line: Flaxseed may modestly improve blood pressure, and incorporating it into meals can provide nutritional benefits beyond its possible effect on blood pressure.
Our guide to Flaxseed for High Blood Pressure explains the clinical evidence, differences between flaxseed preparations, and practical safety considerations.
4. Beetroot Juice and Dietary Nitrates
Beetroot has attracted scientific attention because it contains naturally occurring nitrates.
The body can convert dietary nitrates into nitric oxide, a molecule that helps blood vessels relax and widen.
When blood vessels relax, resistance to blood flow may decrease, potentially lowering blood pressure.
What Does the Research Say?
A 2024 systematic review and meta-analysis examined 11 randomized controlled trials involving 349 people with hypertension.
Researchers found that nitrate-rich beetroot juice reduced clinic-measured systolic blood pressure by an average of approximately 5.3 mmHg compared with control treatments.
That sounds encouraging, especially compared with the average reductions reported for some other supplements.
However, there were important limitations.
The researchers didn’t find statistically significant improvements in diastolic blood pressure or 24-hour blood pressure measurements.
They also rated the certainty of the evidence as low.
This means the results are promising, but more reliable research is needed before beetroot juice can be considered a dependable approach to blood pressure control.
What About Beetroot Supplements?
Not every beetroot product contains the same amount of nitrate.
Clinical trials have often used preparations with measured nitrate content.
Commercial beetroot capsules, powders, and gummies may contain different amounts of the compounds investigated in those studies.
For that reason, research involving nitrate-rich beetroot juice shouldn’t automatically be applied to every beetroot supplement.
Bottom line: Beetroot juice may help lower systolic blood pressure, but the evidence remains uncertain, and product formulations matter.
5. Aged Garlic Extract
Garlic has been used in traditional medicine for centuries and has attracted scientific interest for its possible cardiovascular benefits.
However, eating garlic and taking concentrated garlic supplements aren’t necessarily equivalent.
Researchers have studied several preparations, including aged garlic extract, garlic powder, and garlic oil.
These products contain different amounts and types of biologically active compounds.
What Does the Research Say?
Some clinical trials and systematic reviews suggest that garlic supplements may lower blood pressure, particularly in people who already have hypertension.
Aged garlic extract has produced encouraging findings in certain studies.
However, the reported benefits vary considerably.
Some reviews have found only small average reductions, while others have reported larger improvements.
Differences in study quality, participant characteristics, and supplement formulations make the findings difficult to compare.
A clinical trial involving one specific aged garlic extract also doesn’t establish that every garlic supplement will produce the same results.
Are Garlic Supplements Safe?
Garlic consumed in ordinary food amounts is generally well tolerated.
Concentrated supplements can cause digestive discomfort and may increase bleeding risk, particularly when combined with anticoagulant or antiplatelet medications.
They may also require special precautions before surgery.
Bottom line: Garlic supplements may modestly lower blood pressure in some people, but the evidence isn’t strong enough to treat them as a substitute for established hypertension care.
For a more detailed look at the research and the differences between raw garlic, cooked garlic, and supplements, see Garlic for High Blood Pressure.
6. Hibiscus
Hibiscus, particularly the species Hibiscus sabdariffa, is commonly consumed as an herbal tea.
It’s sometimes called roselle and has been investigated for its possible blood pressure effects.
What Does the Research Say?
Several randomized trials have reported blood pressure reductions among people consuming hibiscus preparations.
A meta-analysis of 13 randomized trials involving 1,205 participants found that hibiscus lowered systolic and diastolic blood pressure compared with placebo.
However, the studies used different preparations, amounts, and treatment periods.
Some trials were relatively small, and the findings weren’t consistent enough to establish a predictable benefit.
What About Hibiscus Tea?
Unsweetened hibiscus tea may be a reasonable beverage choice for many adults.
However, ordinary hibiscus tea and concentrated herbal supplements aren’t necessarily equivalent.
Concentrated products may contain larger amounts of active compounds and deserve greater caution.
Hibiscus may also affect blood pressure or interact with medications, so regular use for medicinal purposes should be discussed with a healthcare professional.
Bottom line: Hibiscus is promising, but the evidence isn’t strong enough to recommend it as a dependable treatment for hypertension.
7. Coenzyme Q10 (CoQ10)
Coenzyme Q10, commonly called CoQ10, is a substance naturally produced by the body.
It helps cells generate energy and also functions as an antioxidant.
Because the heart requires considerable energy to function, researchers have investigated CoQ10 for several cardiovascular conditions, including hypertension.
What Does the Research Say?
A 2025 systematic review and meta-analysis found that CoQ10 supplementation was associated with a modest reduction in systolic blood pressure.
However, researchers didn’t find a statistically significant reduction in diastolic pressure.
Earlier systematic reviews reached less favorable conclusions, including findings that CoQ10 had little or no meaningful effect on blood pressure.
This inconsistency makes it difficult to recommend CoQ10 specifically for hypertension.
Is CoQ10 Worth Considering?
CoQ10 is generally well tolerated, but it can cause side effects and interact with certain medications.
One particularly important interaction involves warfarin, a prescription anticoagulant.
People taking warfarin should discuss CoQ10 with their healthcare provider because it may interfere with the medication’s anticoagulant effect.
Bottom line: CoQ10 may modestly lower systolic blood pressure in some people, but the evidence remains mixed, and it isn’t an established hypertension treatment.
Our article CoQ10 for Blood Pressure: Does It Really Work? examines the clinical research, supplement formulations, and safety considerations in greater detail.
8. What About Potassium Supplements?
Potassium deserves special attention because it plays an important role in blood pressure regulation.
It helps the body manage sodium and supports normal muscle, nerve, and blood vessel function.
Research consistently supports the importance of adequate dietary potassium for cardiovascular health.
However, getting potassium through food and taking potassium supplements aren’t the same thing.
Why Potassium Matters
A diet containing plenty of potassium-rich foods can help counter some of the blood pressure effects of excess sodium.
Good sources include:
- Beans and lentils
- Potatoes and sweet potatoes
- Spinach and other leafy greens
- Tomatoes
- Bananas and oranges
- Avocados
- Yogurt
For many people, eating more potassium-rich foods while reducing excess sodium is a sensible dietary strategy.
This is one reason potassium-rich foods are emphasized in the DASH eating pattern.
Why Potassium Supplements Require Caution
Too much potassium in the bloodstream can cause hyperkalemia, a potentially dangerous condition that can affect heart rhythm.
The risk is particularly important for people with kidney disease or those taking medications that increase potassium levels.
These include certain ACE inhibitors, angiotensin receptor blockers, and potassium-sparing diuretics.
Even potassium-based salt substitutes can be problematic for some people.
Bottom line: Adequate potassium intake is important for blood pressure, but potassium supplements should generally be used only when recommended by a healthcare professional.
Which Supplement Is Most Effective for High Blood Pressure?
It’s tempting to compare the average blood pressure reductions reported in different studies and choose the supplement with the largest number.
But that approach can be misleading.
For example, one study might report a 3 mmHg reduction in systolic blood pressure, while another reports a 5 mmHg reduction.
That doesn’t necessarily mean the second supplement is more effective.
The studies may have involved different populations, starting blood pressures, treatment durations, and methods of measuring blood pressure.
The certainty of the evidence also matters.
A small reduction supported by numerous well-designed trials may be more convincing than a larger reduction reported in a handful of small studies.
Based on the available research, magnesium and omega-3 fatty acids have relatively substantial evidence supporting modest blood pressure effects.
Flaxseed and beetroot juice have shown promising results, while garlic, hibiscus, and CoQ10 have more variable or limited evidence.
However, there isn’t enough evidence to identify one supplement as the best choice for everyone with high blood pressure.
Your diet, medical conditions, medications, and individual nutritional needs all matter.
Can You Take More Than One Blood Pressure Supplement?
Some people assume that combining several supplements will produce greater blood pressure reductions.
For example, if magnesium lowers systolic pressure by a few points and omega-3 fatty acids produce a similar reduction, it might seem reasonable to expect an even larger improvement from taking both.
Unfortunately, it isn’t that simple.
Results from separate clinical trials can’t simply be added together.
There is also limited evidence showing that combining multiple blood pressure supplements produces predictable additional benefits.
Taking several supplements can increase costs, side effects, and the possibility of medication interactions.
If you’re already taking prescription medication, adding multiple supplements may also make it harder to identify what is affecting your blood pressure.
A better approach is to discuss any supplements you’re considering with your healthcare provider rather than combining several products on your own.
How to Choose a Blood Pressure Supplement Safely
If you and your healthcare provider decide that a supplement is appropriate, product quality deserves attention.
Not every product containing the same ingredient is equivalent.
Before choosing a supplement, consider the following.
Check the Actual Amount of the Active Ingredient
A product’s total capsule weight doesn’t always tell you how much of the ingredient studied in clinical trials it contains.
For example, fish oil supplements may contain much less EPA and DHA than their total fish oil weight suggests.
Similarly, magnesium supplement labels should identify the amount of elemental magnesium.
Pay Attention to the Form
Different forms of an ingredient may be absorbed differently or contain different active compounds.
Magnesium, garlic, beetroot, and CoQ10 are examples where formulation differences can matter.
However, better absorption doesn’t automatically mean better blood pressure results.
Look for Independent Quality Testing
Independent testing organizations such as USP and NSF can help verify certain aspects of product quality.
Third-party testing may provide reassurance about ingredient identity, potency, or contamination.
It doesn’t prove that a supplement effectively lowers blood pressure.
Be Skeptical of Dramatic Claims
Be cautious about products promising to:
- Normalize blood pressure in days
- Replace prescription medication
- Cure hypertension naturally
- Produce guaranteed results
- Work for everyone regardless of age or health
Claims like these go well beyond what clinical research supports.
Are There Supplements You Should Avoid With High Blood Pressure?
Some supplements can actually raise blood pressure rather than lower it.
The National Center for Complementary and Integrative Health identifies several ingredients that may be concerning for people with hypertension, including:
- Bitter orange
- Ephedra
- Ginseng
- Licorice root
Other supplements may interfere with prescription medications or increase the risk of unwanted side effects.
Extra caution is important if you take blood pressure medication, anticoagulants, or several prescription drugs.
Kidney disease also changes which supplements may be appropriate.
The fact that a product is described as natural doesn’t guarantee that it’s safe.
Before starting a supplement, tell your healthcare provider or pharmacist about everything you’re taking, including vitamins, herbal products, and over-the-counter medications.
Are Foods Better Than Supplements for Lowering Blood Pressure?
For many people, improving their overall diet is a more useful starting point than buying supplements.
Foods provide combinations of nutrients that work together.
For example:
- Nuts and seeds provide magnesium, fiber, and healthy fats.
- Fatty fish provides omega-3 fatty acids and protein.
- Beans and vegetables provide potassium and other beneficial nutrients.
- Ground flaxseed provides fiber and plant-based omega-3 fats.
- Beets and leafy greens provide dietary nitrates.
These foods can be incorporated into an eating pattern that supports cardiovascular health in several ways.
That matters because high blood pressure is rarely influenced by just one nutrient.
Sodium intake, body weight, physical activity, alcohol consumption, sleep, and other factors all play important roles.
A balanced eating pattern can address several of these factors at once.
The DASH diet, which emphasizes vegetables, fruits, whole grains, and other nutrient-rich foods, has considerably stronger evidence for blood pressure management than most individual supplements.
If you’d like to learn more about this approach, see What Is the DASH Diet?.
Supplements may sometimes be useful additions, but they shouldn’t distract from dietary changes with stronger evidence behind them.
Can Supplements Replace Blood Pressure Medication?
No supplement has been shown to provide the same reliable blood pressure control or established cardiovascular protection as appropriately prescribed hypertension medication.
Some supplements may lower blood pressure by a few points, but that isn’t the same as demonstrating that they prevent strokes, heart attacks, heart failure, or kidney damage.
Prescription blood pressure medications have been studied extensively for these outcomes.
That doesn’t mean lifestyle changes are unimportant.
Improving your diet, exercising regularly, maintaining a healthy weight when appropriate, and reducing excess sodium can sometimes produce substantial improvements.
But decisions about reducing or stopping medication should always be made with the healthcare professional managing your treatment.
Never discontinue prescribed medication simply because you’ve started taking a supplement.
If you’re looking for ways to improve your blood pressure through daily habits, How to Lower Blood Pressure explains approaches with stronger supporting evidence.
Frequently Asked Questions
What is the best supplement for high blood pressure?
There is no single best supplement for everyone. Magnesium and omega-3 fatty acids have relatively substantial research supporting modest blood pressure reductions. Flaxseed, beetroot juice, garlic, hibiscus, and CoQ10 have also been studied, but the evidence varies. The most appropriate choice depends on your health, diet, medications, and individual needs.
How much can supplements lower blood pressure?
When supplements produce a benefit, average reductions are often only a few millimeters of mercury. Some individuals may experience larger changes, while others experience little or no improvement. Results from clinical trials shouldn’t be treated as guarantees of individual benefit.
What vitamins help lower blood pressure?
Most of the better-studied supplements for blood pressure aren’t vitamins. Magnesium and potassium are minerals, omega-3 fatty acids are fats, and CoQ10 is a naturally occurring compound. There is no convincing evidence that taking a standard multivitamin reliably treats hypertension.
How long do blood pressure supplements take to work?
There is no standard timeline. Clinical studies often evaluate supplements over several weeks or months, and results depend on the ingredient, amount, and individual. Supplements should never be used to treat a sudden or dangerously high blood pressure reading.
Can I take blood pressure supplements with prescription medication?
Sometimes, but you should check with your healthcare provider or pharmacist first. Certain supplements can interact with medications, contribute to excessively low blood pressure, or affect potassium levels and blood clotting. The risks depend on the specific supplement and medications involved.
Are natural supplements safer than blood pressure medications?
Not necessarily. Natural products can cause side effects and medication interactions, and they generally have less extensive safety and effectiveness data than established hypertension medications. Prescription treatments have also demonstrated benefits in reducing serious cardiovascular complications.
The Bottom Line
There is legitimate scientific evidence that certain supplements and dietary additions may help lower blood pressure.
Magnesium and omega-3 fatty acids are among the better-studied options.
Flaxseed and beetroot juice have shown promising results, while aged garlic extract, hibiscus, and CoQ10 have evidence that is more limited or inconsistent.
Potassium is especially important for healthy blood pressure, but supplements require caution because excessive potassium can be dangerous.
The important point is that even when supplements work, the average improvement is usually modest.
And a supplement that produces a small reduction in a clinical trial may not have the same effect for everyone.
The best approach is to think of supplements as possible additions to a blood pressure management plan, not replacements for proven treatment.
That plan should still emphasize healthy eating, regular physical activity, appropriate sodium intake, adequate sleep, blood pressure monitoring, and medication when needed.
If you’re considering a supplement, focus on the evidence rather than advertising claims, and discuss the choice with your healthcare provider.
References and Further Reading
- National Center for Complementary and Integrative Health. Hypertension (High Blood Pressure). National Institutes of Health.
- Argeros Z, et al. Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Hypertension. 2025.
- Zhang Y, et al. Omega-3 Polyunsaturated Fatty Acids and Blood Pressure: A Dose-Response Meta-Analysis of Randomized Controlled Trials. Journal of the American Heart Association. 2022.
- Li L, et al. Effect of Flaxseed Supplementation on Blood Pressure: A Systematic Review, and Dose-Response Meta-Analysis of Randomized Clinical Trials. Food & Function. 2023.
- Grönroos R, et al. Effects of Beetroot Juice on Blood Pressure in Hypertension According to European Society of Hypertension Guidelines: A Systematic Review and Meta-Analysis. Nutrition, Metabolism and Cardiovascular Diseases. 2024.
- National Center for Complementary and Integrative Health. Complementary Health Approaches for Hypertension: What the Science Says.
- National Center for Complementary and Integrative Health. Garlic: Usefulness and Safety. National Institutes of Health.
- National Center for Complementary and Integrative Health. Coenzyme Q10. National Institutes of Health.
Medical disclaimer: This article is intended for educational purposes only and does not replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before starting a supplement, particularly if you take prescription medications or have an existing medical condition.