10 Supplements for High Blood Pressure That May Help Lower It Naturally

High blood pressure management isn’t always limited to medications. While no dietary or herbal supplements have been approved for or proven effective in treating hypertension on their own, many people explore natural options like herbs and supplements to support their heart health in addition to their prescribed treatment plan.

1. Calcium

Calcium deficiency has been linked with high blood pressure. Calcium is an essential element that people often associate with healthy bones, but it is also involved in the regulation of smooth muscles and nerves, including those of the cardiovascular system.

A 2019 study in the journal Nutrients reported that people with a high calcium intake have an average reduction of 2.5 mm Hg in their systolic (upper) blood pressure compared to those on the lower end of the scale.

Adults should aim to get about 1,300 milligrams (mg) of calcium per day from food and, if needed, calcium supplements.

Good sources of dietary calcium include:

• Dairy products (including, milk, yogurt, and cheese)
• Fish (including sardines and salmon)
• Dark leafy greens (like kale and collard greens)

Side effects from calcium supplements are uncommon but may include gas, constipation, and bloating, particularly if overused.

2. CoQ10

Coenzyme Q10 (CoQ10) is a substance found in nearly every cell in the human body that helps convert food into energy. It also plays a crucial role in the production of an energy source called adenosine triphosphate (ATP) that helps sustain regular heartbeats.

There is evidence that CoQ10 may positively influence blood pressure. One review of studies published in 2018 suggests that CoQ10 has the potential to lower systolic blood pressure by 3.0 mm Hg.

Side effects of CoQ10 tend to be mild and may include stomach upset and insomnia. CoQ10 can interact with some medications, such as blood thinners like warfarin, as well as insulin used to treat diabetes.

3. Fish Oil

Fish oil contains omega-3 fatty acids, a type of fatty acid that is thought to be beneficial for the brain and heart.

Although study results vary, a 2022 review in the Journal of the American Heart Association suggested that supplements containing 3 grams (3,000 mg) of omega-3 fatty acid can lower systolic blood pressure by just over 2.6 mm Hg if used regularly.

Fish oil supplements can also be purchased over the counter, but you can also get it from eating fatty fish like:

The American Heart Association recommends eating two servings of fatty fish per week as part of a heart-healthy diet.

4. Garlic

Some studies suggest that garlic can lower blood pressure. A 2020 review published in the journal Antioxidants reported that people with high blood pressure saw an 8.0 mm Hg drop in their systolic blood pressure with garlic supplementation.

Garlic can be taken in the following forms:

• Raw garlic
• Powdered garlic
• Liquid garlic extracts
• Garlic capsules

Garlic supplements can increase bleeding and should be used with caution in people who use blood thinners like warfarin.

5. Ginger

The root of the ginger plant has been used for centuries to treat a wide range of unrelated health conditions, from nausea to menstrual cramps. There is some evidence that it may be beneficial to people with high blood pressure.

A 2019 review of studies in Phytotherapy Research suggests that ginger supplementation could reduce systolic blood pressure by 6.4 mm Hg and diastolic blood pressure by 2.1 mm Hg in adults with hypertension. The cause for this effect is unknown.

Ginger is available in many forms, including:

• Fresh ginger
• Dried ginger root
• Ginger tea
• Ginger powder
• Crystallized ginger
• Ginger supplements
• Ginger extracts

Common side effects of ginger include belching, dry mouth, stomach upset, mouth irritation, and heartburn.

6. Green Tea

For centuries, tea has been used medicinally in Asian cultures. Green tea is known for its high concentration of antioxidants (which fight cell damage), which may translate to improved blood pressure in some people.

A 2020 review of studies in the journal Medicine suggests that green tea consumed regularly may help lower systolic blood pressure by an average of 1.2 mm Hg.

Green tea can be consumed as a tea or taken as a supplement. Green tea extract needs to be used with caution in people with liver disease due to the risk of liver injury.

7. L-Arginine

L-arginine is an amino acid that the body uses to make nitric oxide. Nitric oxide, in turn, is a vasodilator that causes blood vessels to widen (dilate). When blood vessels are dilated, blood pressure goes down.

A 2016 review of studies in the Journal of Chiropractic Medicine suggests that L-arginine supplements could reduce systolic blood pressure by 2.2 to 5.4 mm Hg and diastolic (lower) blood pressure by 2.7 to 3.1 mm Hg in adults with hypertension.

Available over the counter as a supplement, L-arginine can cause headaches, nausea, stomach pain, diarrhea, and bloating in some people. It may also trigger an asthma attack in people with asthma.

8. Magnesium

As magnesium deficiency is linked to hypertension, there are some who believe that magnesium supplements could potentially help lower blood pressure.

Though the evidence supporting this hypothesis is mixed, a 2016 review in the journal Hypertension suggests that magnesium supplements could potentially lower systolic blood pressure by an average of 2.0 mm Hg.

Good sources of dietary magnesium include:

• Dark leafy greens (such as kale and spinach)
• Dried apricots
• Avocados
• Nuts
• Beans
• Tofu

Overuse of magnesium supplements can lead to diarrhea.

9. Potassium

Potassium is one of the better examples of a natural supplement that may help lower blood pressure. A 2018 study in Hypertension concluded that potassium supplementation of between 3,500 and 5,000 mg per day can lower systolic lower blood pressure by 4.0 to 5.0 mm Hg.

While bananas as an excellent source of potassium, there are other very good sources including:

• Avocados
• Broccoli
• Dried apricots
• Potatoes and sweet potatoes
• Tomatoes

Potassium supplements can cause stomach upset, nausea, diarrhea, vomiting, or gas in some people.

10. Vitamin D

Vitamin D deficiency is common, with some studies suggesting that 40.9% of people in the United States get insufficient amounts of vitamin D.

Research has shown that people with hypertension tend to have lower levels of vitamin D. By contrast, a 2017 review published in Cureus suggests that people with the highest vitamin D levels have a 30% lower risk of hypertension than those with vitamin D deficiency.

In addition to supplements, vitamin D can be found in foods like:

• Dairy (including milk and yogurt)
• Fatty fish (including sardines and swordfish)
• Orange juice fortified with vitamin D
• Plant milk fortified with vitamin D
• Beef liver

Overdosing on vitamin D supplements (over 4,000 IU a day) can lead to nausea, vomiting, loss of appetite, constipation, and irregular heartbeats.

Supplements to Avoid

There are also some that can raise blood pressure. The following should be limited or altogether avoided if you are struggling to manage your blood pressure: