Over 30% of the world’s population has high blood pressure, which is considered the leading modifiable risk factor for heart disease and early death (
Still, numerous strategies can help you reduce blood pressure, such as following a healthy diet, quitting smoking, cutting back on alcohol, exercising, and losing excess body fat (
What’s more, certain supplements have been shown to help reduce high blood pressure.
Here are 14 supplements that may help lower your blood pressure.
Magnesium is a mineral that’s critical for many bodily functions, including blood pressure regulation (
Another review of 10 studies in over 200,000 people suggested that greater dietary intake of magnesium may protect against high blood pressure in the first place. Every 100-mg daily increase in dietary magnesium was linked to a 5% reduction in high blood pressure risk (
Studies also demonstrate that higher blood levels of vitamin D may help protect against high blood pressure.
Thus, people with high blood pressure should get their vitamin D levels checked and supplement accordingly.
Supplements 101: Vitamin D
Several B vitamins may help reduce blood pressure levels.
For example, vitamin B2 (riboflavin) supplements have been shown to help reduce blood pressure in adults with methylenetetrahydrofolate reductase (MTHFR) gene mutations, which make high blood pressure more likely (
Folic acid and folate supplements — vitamin B9 — may also lower blood pressure in people with heart disease. Additionally, higher folate intake in young adulthood may protect against this condition later in life (
Potassium may be the best known nutritional supplement for blood pressure regulation. Studies suggest that increasing your intake through food or supplements helps reduce high blood pressure levels (
Potassium works by promoting sodium excretion through the urine and helping blood vessels relax.
Coenzyme Q10 — commonly called CoQ10 — is a vitamin-like molecule that’s made by your body and found in certain foods (
When taken as a supplement, it may help reduce blood pressure.
However, results from other studies are mixed. Thus, more research is needed (
L-arginine is an amino acid that may lower blood pressure levels when taken as a supplement.
An umbrella review of 7 meta-analyses in 4,676 people demonstrated that L-arginine supplements significantly reduced total blood pressure in people with high levels, as well as diastolic blood pressure in pregnant women with high levels (
Vitamin C is a water-soluble nutrient that your body needs for many important processes. Although study results are mixed, recent research suggests that vitamin C supplements may help lower blood pressure.
In a review of 8 studies in people with high blood pressure, taking 300–1,000 mg per day of vitamin C significantly reduced their levels (
Research also suggests that people with low blood levels of this vitamin have a higher risk of high blood pressure than those with optimal vitamin C levels (
Adding a garlic supplement to your routine may help lower your blood pressure naturally. In fact, 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 (
The researchers estimated that this reduction may help decrease your risk of stroke, heart attack, and coronary artery disease by up to 40% (32).
Fish oil may improve heart health by reducing blood lipid levels, inflammation, and high blood pressure. Studies show that those with high blood pressure may benefit from high-dose fish oil supplements (
In one review, taking the omega-3 fats EPA and DHA, including fish oil supplements, led to significant 4.51 and 3.05 mmHg reductions in systolic and diastolic blood pressure, respectively, in people with high blood pressure who weren’t on medications (
Probiotics are beneficial bacteria naturally found in your gut. Supplements containing these bacteria are linked to numerous health benefits, including lower blood pressure.
However, the researchers noted that treatment was more effective when multiple strains of probiotics were taken, the supplements were taken for 8 weeks or longer, and the daily dose was greater than 10 billion colony-forming units (CFUs) (
Notably, another review found that probiotic supplements significantly reduced blood pressure in people with high levels, compared with control groups (
Melatonin is a hormone made by your body that you can also take as a supplement. Although these supplements are popularly used to promote sleep, they’re associated with other health benefits as well.
For example, studies show that melatonin supplements may reduce blood pressure in people with high levels.
Another study suggested that low melatonin production may be a risk factor for high blood pressure in women (
A review of 24 studies showed that taking green tea supplements or drinking green tea for 3–16 weeks significantly reduced blood pressure in people with and without high levels (
Although these results are promising, larger, long-term studies are necessary.
Research suggests that high-dose ginger supplements may help lower high blood pressure.
A review of 6 studies found that, when taken in doses of 3 grams or more per day for 8 weeks or fewer, ginger supplements significantly reduced blood pressure in people 50 years old and younger (
In a 12-week study in 37 people with metabolic syndrome — a group of conditions that raise heart disease risk — taking 2 grams of ginger powder per day significantly lowered levels of blood pressure, triglycerides, and fasting blood sugar, compared with a placebo (
While several supplements may lower blood pressure levels, it doesn’t mean that every supplement is safe.
What’s more, while taking too little of a supplement may be ineffective for reducing blood pressure, taking too much may result in serious side effects.
Thus, you should always consult your healthcare provider before adding any supplement to your routine. Your healthcare provider can help you determine a safe and effective dose based on your needs.
Additionally, it’s important to choose a high quality brand. When possible, purchase supplements that have undergone third-party testing for purity by organizations like United States Pharmacopeia (USP) or NSF International.
If you have questions about how to choose a high quality supplement, ask a qualified healthcare provider like a registered dietitian for advice.
Before taking any supplement, talk with your healthcare provider to ensure that it’s safe and effective for its intended use.
Research shows that some supplements may help lower blood pressure. These include magnesium, potassium, vitamin D, CoQ10, garlic, and fish oil.
While adding one or more of these supplements may be advantageous, you should first talk with your healthcare provider to ensure that the supplement is necessary, safe, and effective.