If you have high blood pressure, you may wonder whether supplements such as magnesium, fish oil, beetroot, garlic, or CoQ10 can actually help lower your numbers.
Some can, at least modestly. Clinical trials have found measurable blood pressure reductions with several supplements and dietary additions. But the evidence is much stronger for some than others, and even the better-supported options usually produce relatively small improvements.
That makes supplements potential additions to a blood pressure management plan, not substitutes for proven strategies such as a heart-healthy diet, regular exercise, maintaining a healthy weight, reducing excess sodium, and taking blood pressure medication when prescribed.
Quick Answer
Some of the best-studied supplements and dietary additions for high blood pressure include magnesium, omega-3 fatty acids, beetroot or dietary nitrates, flaxseed, hibiscus, garlic, and CoQ10.
Magnesium and omega-3 fatty acids have relatively substantial bodies of research behind them. Beetroot, flaxseed, and hibiscus have also produced promising results, although the quality and consistency of the evidence varies.
Potassium is especially important for healthy blood pressure, but potassium supplements require more caution because they can be dangerous for people with certain medical conditions or those taking medications that increase potassium levels.
No supplement has been shown to lower blood pressure as reliably as proven blood pressure medications.
Can Supplements Really Lower Blood Pressure?
Some supplements can lower blood pressure, but usually by a relatively small amount.
Clinical trials have found measurable reductions with several nutrients, foods, and supplements. Results vary according to the supplement, dosage, study population, treatment duration, and a person’s starting blood pressure.
Someone who is deficient in a particular nutrient may also respond differently from someone who already gets enough of it.
The National Center for Complementary and Integrative Health notes that certain foods and supplements may produce small reductions in blood pressure, but no dietary supplement has demonstrated effects comparable to medications used to treat hypertension.
If you want a closer look at the overall effectiveness and limitations of supplements, see Do Blood Pressure Supplements Really Work?.
Which Supplements Have the Best Evidence for High Blood Pressure?
There is no single supplement that can be called the best choice for everyone with high blood pressure.
However, several have been tested in randomized controlled trials and systematic reviews. Based on currently available evidence, the following are among the more promising options.
| Supplement | What Research Suggests | Evidence Assessment |
|---|---|---|
| Magnesium | Small reductions in systolic and diastolic blood pressure | Moderate |
| Omega-3 fatty acids | Small reductions, particularly with EPA and DHA | Moderate |
| Beetroot/nitrate | May reduce systolic blood pressure in people with hypertension | Promising |
| Flaxseed | Small reductions in systolic and diastolic blood pressure | Promising |
| Hibiscus | May reduce systolic and diastolic blood pressure | Promising, but evidence varies |
| Aged garlic | May produce a modest reduction, particularly in systolic blood pressure | Limited to moderate |
| CoQ10 | May reduce systolic blood pressure, but evidence is inconsistent | Mixed |
| Potassium | Important for blood pressure, but supplements require special caution | Special consideration |
These estimates should not be used to predict how much an individual’s blood pressure will change. The studies involved different participants, doses, preparations, and treatment periods, so the supplements cannot be directly compared as though they had competed against one another.
Magnesium
Magnesium is an essential mineral involved in hundreds of processes throughout the body, including muscle and nerve function and blood pressure regulation.
It is also one of the better-studied supplements for high blood pressure.
A 2025 systematic review and meta-analysis of 38 randomized controlled trials involving 2,709 participants found that magnesium supplementation was associated with an average reduction of approximately 2.8 mmHg in systolic blood pressure and 2.1 mmHg in diastolic blood pressure compared with placebo.
Those are modest changes, but they suggest magnesium may have a useful supporting role for some people.
Magnesium occurs naturally in foods such as:
- Spinach and other leafy greens
- Beans
- Nuts
- Seeds
- Whole grains
Getting magnesium through food has additional advantages because these foods provide fiber and other nutrients that support cardiovascular health.
Magnesium supplements are not risk-free. High supplemental intakes can cause diarrhea, nausea, and abdominal cramping, and the risk of magnesium toxicity increases when kidney function is impaired.
Magnesium can also interfere with certain medications.
Bottom Line on Magnesium
Magnesium is one of the more reasonable supplements to discuss with your healthcare provider if you have high blood pressure, particularly if your dietary magnesium intake is low. However, the expected reduction in blood pressure is generally modest.
Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPA and DHA found in fish and fish oil, have been extensively studied for cardiovascular health.
Blood pressure appears to be one area where they may provide a modest benefit.
A dose-response meta-analysis of 71 randomized trials involving 4,973 participants found that approximately 2 to 3 grams per day of combined EPA and DHA produced the greatest average blood pressure reductions.
At these amounts, systolic blood pressure decreased by approximately 2.6 mmHg and diastolic blood pressure by approximately 1.6 to 1.8 mmHg.
The effects appeared stronger in some groups, including people who already had high blood pressure.
Omega-3 fatty acids can also be obtained by eating fatty fish such as salmon, sardines, herring, trout, and mackerel.
High-dose omega-3 supplements are not appropriate for everyone and may interact with certain medications, including anticoagulants.
Bottom Line on Omega-3s
Omega-3 fatty acids have a substantial amount of research behind them and may modestly lower blood pressure, particularly in people with hypertension. They are worth discussing with your healthcare provider if you are considering supplementation.
Beetroot and Dietary Nitrates
Beetroot has received considerable attention because it is naturally rich in nitrate.
The body can convert dietary nitrate into nitric oxide, which helps blood vessels relax and widen. This can reduce resistance to blood flow and potentially lower blood pressure.
A 2024 systematic review and meta-analysis of 11 randomized trials involving people with hypertension found that beetroot juice reduced clinic systolic blood pressure by an average of approximately 5.3 mmHg compared with control treatments.
That sounds impressive compared with some of the other supplements on this list, but there are important limitations.
Researchers did not find significant reductions in clinical diastolic blood pressure or 24-hour blood pressure, and the overall certainty of the evidence was rated as low.
The studies also generally used nitrate-rich beetroot preparations. A commercial beet gummy, capsule, or powder may not necessarily contain the same amount of nitrate used in clinical research.
Bottom Line on Beetroot
Beetroot and dietary nitrate are promising, particularly for systolic blood pressure, but the evidence is not yet strong enough to conclude that beet supplements consistently lower blood pressure.
Flaxseed
Flaxseed contains fiber, alpha-linolenic acid, lignans, and other compounds that may support cardiovascular health.
Research suggests it may also have a modest effect on blood pressure.
A meta-analysis of 33 clinical trials involving 2,427 participants found that flaxseed supplementation reduced systolic blood pressure by approximately 3.2 mmHg and diastolic pressure by approximately 2.6 mmHg.
However, the studies varied considerably in their methods and results. Different studies have also used whole flaxseed, ground flaxseed, flaxseed oil, and isolated flax components, which are not necessarily interchangeable.
Bottom Line on Flaxseed
Flaxseed is promising because it may provide a modest blood pressure benefit while also supplying beneficial nutrients such as fiber and healthy fats.
For many people, incorporating ground flaxseed into an overall healthy diet may make more sense than viewing it as a blood pressure treatment on its own.
Hibiscus
Hibiscus, also called Hibiscus sabdariffa or roselle, is commonly consumed as an herbal tea.
Several clinical trials have reported reductions in blood pressure.
A meta-analysis of 13 randomized trials involving 1,205 participants found that hibiscus reduced systolic and diastolic blood pressure compared with placebo.
Although some pooled results appear impressive, they need to be interpreted carefully. Studies have used different preparations and populations, and questions remain about study quality, consistency, and long-term effectiveness.
Bottom Line on Hibiscus
Hibiscus is one of the more promising natural approaches studied for blood pressure, but the evidence is not strong enough to conclude that it will reliably produce the reductions reported in individual studies.
Unsweetened hibiscus tea may fit naturally into a heart-healthy diet, while concentrated hibiscus supplements deserve more caution.
Aged Garlic Extract
Garlic has a long history of use in traditional medicine and has also been studied for cardiovascular health.
The research on blood pressure is encouraging in places but not definitive.
Some research suggests that aged garlic supplementation may modestly reduce systolic blood pressure. However, studies of garlic have often been small and have used different preparations and doses.
It is also important to distinguish aged garlic extract used in some clinical studies from ordinary garlic powder, raw garlic, garlic oil, and other products marketed as garlic supplements.
Garlic supplements may increase bleeding risk, particularly when combined with anticoagulant medications.
Bottom Line on Garlic
Garlic may modestly lower blood pressure in some people, but it belongs in the promising rather than proven category. Results from studies of specific aged garlic extracts should not automatically be applied to every garlic supplement sold in stores.
Coenzyme Q10
Coenzyme Q10, commonly called CoQ10, is a substance naturally produced by the body that helps cells generate energy.
It has been studied for several cardiovascular conditions, including high blood pressure.
A 2025 meta-analysis of randomized controlled trials found that CoQ10 supplementation produced a modest reduction in systolic blood pressure but did not significantly reduce diastolic blood pressure.
Other reviews have reached less favorable conclusions, which is why CoQ10 remains difficult to classify.
Bottom Line on CoQ10
CoQ10 may help lower systolic blood pressure modestly, but the evidence is mixed. It should not be presented as a proven treatment for hypertension.
What About Potassium Supplements?
Potassium deserves special attention because getting enough potassium is important for healthy blood pressure.
Potassium helps counter some of sodium’s effects and plays an important role in blood vessel function.
Increasing potassium intake can be particularly useful when a person’s diet is low in potassium and high in sodium. If reducing sodium is one of your goals, see How to Reduce Sodium in Your Diet.
But that does not mean everyone with high blood pressure should start taking a potassium supplement.
For many people, increasing potassium-rich foods is preferable. Good dietary sources include:
- Beans and lentils
- Potatoes
- Leafy green vegetables
- Tomatoes
- Bananas
- Oranges
- Yogurt
- Avocados
Potassium supplements can be dangerous for certain people because too much potassium in the blood can cause hyperkalemia.
The risk is especially important for people with kidney disease and people taking medications that can increase potassium levels, including some medications commonly prescribed for high blood pressure.
Bottom Line on Potassium
Potassium is extremely important for blood pressure, but potassium supplementation should not be treated like an ordinary over-the-counter wellness supplement.
If you have hypertension, particularly if you have kidney disease or take prescription medication, talk with your healthcare provider before taking supplemental potassium.
How Much Can Supplements Actually Lower Blood Pressure?
One of the biggest mistakes people make when reading about supplements is focusing on a single number from a study.
Suppose one meta-analysis reports that a supplement lowered systolic blood pressure by 3 mmHg and another reports a 5 mmHg reduction.
That does not necessarily mean the second supplement is better.
The studies may have involved different people, starting blood pressures, doses, treatment periods, and methods of measuring blood pressure.
A better conclusion from the overall evidence is this:
When supplements lower blood pressure, the average effect is usually modest.
Small improvements can still be useful as part of a broader blood pressure management strategy. But supplements should not be expected to turn significantly elevated blood pressure into normal blood pressure on their own.
If you’re unsure what your readings mean, Blood Pressure Numbers Explained explains systolic and diastolic readings and the major blood pressure ranges.
Are There Supplements You Should Avoid With High Blood Pressure?
Yes.
“Natural” does not automatically mean safe for someone with hypertension.
Some supplements can actually increase blood pressure. Products containing ingredients such as bitter orange, ephedra, ginseng, and licorice root may be particularly concerning.
Other supplements can interact with blood pressure medications or amplify their effects.
This is especially important if you take:
- ACE inhibitors
- Angiotensin receptor blockers (ARBs)
- Diuretics
- Beta blockers
- Calcium channel blockers
- Anticoagulants or antiplatelet medications
- Multiple prescription medications
Taking several supplements together can make interactions even more difficult to predict.
How to Choose a Blood Pressure Supplement
If you and your healthcare provider decide that a supplement is appropriate, do not assume every product containing the same ingredient is equivalent.
Look for products that clearly identify:
- The active ingredient
- The amount per serving
- The form of the ingredient
- Other ingredients in the product
- Manufacturer information
- Independent or third-party quality testing
Be particularly skeptical of proprietary blends that combine numerous ingredients without clearly stating how much of each one is present.
Also be cautious about products promising dramatic results such as “normal blood pressure in days” or claiming to replace prescription medication.
Those claims go far beyond what the evidence supports.
Can Supplements Replace Blood Pressure Medication?
For most people who need medication to control hypertension, no.
Blood pressure medications have been extensively studied and are prescribed because controlling hypertension reduces the risk of serious complications.
Supplements have not demonstrated comparable effects.
A supplement may sometimes be used alongside medication and healthy lifestyle changes, but that is very different from using it as a replacement.
Never stop or reduce your blood pressure medication because you have started taking a supplement unless the healthcare professional managing your treatment advises you to do so.
For a broader look at the lifestyle strategies that can be used alongside appropriate medical treatment, see How to Lower Blood Pressure.
Food vs. Supplements for Lowering Blood Pressure
Many of the nutrients and compounds discussed in this article can also be obtained through food.
You can get magnesium from nuts, seeds, beans, and leafy vegetables.
You can get omega-3 fatty acids from fatty fish.
You can get dietary nitrates from beets and leafy green vegetables.
You can get potassium from beans, vegetables, fruit, and dairy foods.
You can get flaxseed simply by adding ground flaxseed to foods.
This matters because foods provide combinations of nutrients, fiber, and other beneficial compounds rather than one isolated substance.
A heart-healthy eating pattern also addresses several factors involved in high blood pressure at the same time.
For many people, improving the overall diet will therefore be more important than finding the “perfect” blood pressure supplement.
When to Talk With Your Doctor
Talk with your healthcare provider or pharmacist before regularly taking a supplement for high blood pressure, especially if you:
- Take blood pressure medication
- Have kidney disease
- Have heart disease
- Take anticoagulant medication
- Take several prescription medications
- Are considering taking potassium
- Want to take a high-dose supplement
- Already take several supplements
Your healthcare provider can help determine whether a supplement is appropriate and whether it could interact with your medications or medical conditions.
If your blood pressure is extremely high or accompanied by concerning symptoms, supplements are not an appropriate response. See When Is Blood Pressure Dangerous? and What Is a Hypertensive Crisis? for information about readings and symptoms that may require prompt medical attention.
Final Thoughts
There is no miracle supplement for high blood pressure.
But there is legitimate scientific evidence that certain supplements and dietary additions may produce modest reductions in blood pressure.
Magnesium and omega-3 fatty acids have relatively substantial bodies of research behind them. Beetroot, flaxseed, and hibiscus are promising, while garlic and CoQ10 have evidence that is more mixed or limited.
Potassium is especially important for healthy blood pressure, but potassium supplements require greater caution because excessive potassium can be dangerous for some people.
The most useful way to think about supplements is not as alternatives to proven hypertension treatment, but as possible additions to a larger strategy.
That strategy should still center on a heart-healthy diet, regular physical activity, appropriate sodium intake, healthy weight, good sleep, blood pressure monitoring, and medication when your healthcare provider determines it is necessary.
Frequently Asked Questions
What is the best supplement for high blood pressure?
There is no single best supplement for everyone with high blood pressure. Magnesium and omega-3 fatty acids have relatively substantial bodies of research behind them, while beetroot, flaxseed, hibiscus, garlic, and CoQ10 have also shown potential benefits. The best choice depends on your health, diet, medications, and whether you have a nutrient deficiency.
What vitamins help lower blood pressure?
Most of the better-studied options for high blood pressure are not actually vitamins. Magnesium and potassium are minerals, EPA and DHA are omega-3 fatty acids, and other studied options include beetroot, flaxseed, hibiscus, garlic, and CoQ10. A standard multivitamin should not be expected to treat high blood pressure.
Does magnesium lower blood pressure?
Research suggests that magnesium supplementation may produce a small reduction in both systolic and diastolic blood pressure. The effect is generally modest, and individual responses vary. Magnesium supplements may be more relevant for people whose magnesium intake is low.
What supplements may help lower blood pressure naturally?
Supplements and dietary additions studied for their potential blood pressure effects include magnesium, omega-3 fatty acids, beetroot or dietary nitrate, flaxseed, hibiscus, garlic, CoQ10, and potassium. The strength of the evidence and safety considerations differ considerably among them.
Can I take blood pressure supplements with medication?
Sometimes, but talk with your healthcare provider or pharmacist first. Supplements can interact with medications, and combining supplements that affect blood pressure with prescription medication could increase the risk of side effects. Potassium supplements require particular caution with certain blood pressure medications and kidney disease.
How long do supplements take to lower blood pressure?
There is no standard amount of time because supplements differ and clinical trials have used different treatment periods. When benefits occur, they are generally evaluated over weeks or months rather than immediately. Supplements should never be used to treat a sudden or dangerously high blood pressure reading.