4 Supplements to Consider If You Have High Blood Pressure
Key Points
Nearly half of adults in the United States have high blood pressure, making it a leading risk factor for heart disease and stroke. While high blood pressure doesn’t always come with obvious symptoms, the long-term effects can be serious.
A balanced diet, regular physical activity and prescribed medications are the cornerstones of managing blood pressure, but some supplements may also play a supportive role.
That said, not all products live up to their claims. We spoke with a pharmacist to break down which supplements may help support healthy blood pressure—and what to consider before adding them to your routine.
A Word on Supplements
If you have high blood pressure, it’s important to talk with your health care provider before starting any supplement, especially if you’re taking blood pressure medications or have other health conditions.
That also goes for supplements marketed as “natural.” “I remind patients that ‘natural’ does not automatically mean risk-free,” says Beal-Stahl. “Some supplements can interact with blood pressure medications, increase bleeding risk or cause unexpected side effects.”
Magnesium
If you’re looking for a supplement backed by solid research, magnesium is a good place to start. A recent review of 38 clinical trials found that magnesium supplements can lead to modest reductions in blood pressure, especially in people who already have hypertension (high blood pressure) or low magnesium levels.
“Magnesium may influence blood pressure through several mechanisms, including regulating cardiac rhythm, reducing vascular tone, supporting nitric oxide release and modulating the renin-angiotensin-aldosterone system,” explains Beal-Stahl. Simply put, magnesium helps keep your heart rhythm steady and your blood vessels relaxed, both of which support healthy blood pressure.
When choosing a supplement, Beal-Stahl says the form matters. Magnesium glycinate, citrate and taurate are generally better absorbed and tolerated than magnesium oxide.
While magnesium may be helpful as part of an overall plan, it’s not suitable for everyone—particularly those with kidney disease or those who take certain medications.
Omega-3 Fatty Acids
Omega-3s—particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in fish oil—have strong evidence supporting their role in heart health, including their ability to lower blood pressure. A 2023 meta-analysis in people with metabolic syndrome found that omega-3 supplementation reduced both systolic (top number) and diastolic (bottom number) blood pressure.
These healthy fats may help improve blood vessel function and reduce inflammation, supporting better blood flow. Research suggests that doses of about 2 to 3 grams per day of combined EPA and DHA may help lower blood pressure.
Despite their potential benefits, omega-3 supplements may not be appropriate for everyone. “While not approved by the FDA to treat hypertension, they may support cardiovascular health as part of an overall lifestyle approach,” says Beal-Stahl. She adds that people taking blood thinners, those with bleeding disorders or anyone preparing for surgery should consult their health care provider before using higher doses.
Coenzyme Q10 (CoQ10)
Coenzyme Q10 (CoQ10) is a naturally occurring antioxidant that helps your cells produce energy and may support heart health. “Some research suggests CoQ10 may help support healthy blood pressure by improving endothelial function, increasing nitric oxide availability and reducing oxidative stress,” says Beal-Stahl.
A recent study found that CoQ10 supplements were linked with modest reductions in systolic blood pressure, especially when taken for more than eight weeks and at doses under 200 milligrams per day.
As with other supplements, CoQ10 isn’t right for everyone. “People taking blood thinners, blood pressure medications or those who are pregnant or undergoing surgery should speak with a health care professional before starting a CoQ10 supplement,” Beal-Stahl says.
Garlic
Garlic is often used for its potential heart-health benefits, including supporting healthy blood pressure. Recent studies suggest that garlic supplements may lead to modest reductions in both systolic and diastolic blood pressure, particularly in people with mild to moderate hypertension.
“Garlic’s sulfur-containing compounds—allicin and S-allylcysteine—appear to improve endothelial function, enhance nitric oxide signaling and promote vasodilation, which can help relax blood vessels and lower vascular resistance,” says Beal-Stahl. This keeps blood vessels strong and healthy for better blood flow.
However, garlic supplements aren’t suitable for everyone. People taking blood thinners or blood pressure medications should consult a health care provider before use.
Tips for Choosing a Safe Supplement
Before buying a supplement, consider these tips:
- Look for Independent Testing. Choose products with seals such as NSF Certification, USP Verified or ConsumerLab to help ensure quality and purity.
- Consider Your Own Needs. Check labels for allergens and make sure the supplement aligns with your diet, nutrient needs and preferences.
- Look for Transparency. Avoid companies that use “proprietary blends,” which can make it difficult to know the exact dose of each ingredient.
- Avoid Misleading Labels. Skip supplements that make bold or unrealistic health claims.
- Pick a Form You Prefer. Capsules, powders or liquids can all work—choose what fits your routine.
Our Expert Take
Some supplements may support healthy blood pressure, but they’re not a substitute for the basics. “The safest approach is to view supplements as potential adjuncts to lifestyle changes and prescribed therapy, not replacements,” says Beal-Stahl.
Magnesium is the most strongly supported by research, while omega-3s, CoQ10 and garlic may offer additional benefits. Still, results tend to be modest, and not every supplement is right for everyone. Focus first on a balanced diet, regular physical activity and any medications your health care provider recommends. Finally, always check with a health professional before adding a supplement to your routine.