Melatonin, vitamin D, and potassium are just a few of the many supplements that may help lower high blood pressure.
High blood pressure is considered the leading modifiable risk factor for heart disease and early death. A modifiable risk factor means that you can take steps to reduce your chance of developing the condition or of symptoms worsening.
There are numerous strategies that can help you reduce blood pressure,
- following a healthy diet
- quitting smoking
- cutting back on alcohol
- exercising
- losing excess body fat
What’s more, certain supplements have been shown to help reduce high blood pressure. While they should never replace medical treatments prescribed by a doctor, they may prove beneficial when taken as an additional treatment option.
Here are 11 supplements that may help lower your blood pressure.
While several supplements may lower blood pressure levels, it doesn’t mean that every supplement is safe. It’s important to know that many supplements can interact with common drugs, including blood pressure medication.
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. You should always speak with a healthcare professional before adding any supplement to your routine. They 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.
Research shows that people with high blood pressure tend to have lower vitamin D levels than those without this condition.
Studies also demonstrate that higher blood levels of vitamin D
This means it may benefit people with high blood pressure to 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.
Potassium may be the best-known nutritional supplement for blood pressure regulation. It works by helping sodium leave the body 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.
A 2022 study found that CoQ10 supplements significantly reduced systolic blood pressure.
However, further research is still needed to understand the exact effectiveness of CoQ10 on high blood pressure.
Vitamin C is a water-soluble nutrient your body needs for many essential processes. Although study results are mixed, recent research suggests vitamin C supplements may help lower blood pressure.
In a review of 8 studies in people with high blood pressure, taking 300–1,000 milligramms (mg) per day of vitamin C significantly reduced their levels.
Athletes often take beetroot supplements to bolster exercise performance because this root vegetable can improve blood flow and oxygen delivery to your muscles.
Interestingly, beetroot supplements have been shown to reduce blood pressure in people with and without high blood pressure.
Garlic is linked to a variety of potential benefits, including reduced blood pressure and heart disease risk.
Adding a garlic supplement to your routine may help lower your blood pressure naturally. In fact, in a review of
The researchers estimated that this reduction may help decrease your risk of stroke, heart attack, and coronary artery disease by up to 40%.
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.
What’s more, research notes higher blood levels of omega-3s may protect against high blood pressure.
Probiotics are beneficial bacteria naturally found in your gut. Supplements containing these bacteria are linked to numerous health benefits, including the possibility of lower blood pressure.
A 2020 review showed that probiotic supplements significantly reduced blood pressure levels when 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.
A 2024 review linked melatonin supplements to modest reductions in blood pressure levels compared with control groups.
Green tea is associated with a variety of impressive health benefits, including healthy blood pressure levels.
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 still needed to understand the exact effects.
Useful supplement shopping guides
Research shows that some supplements, such as Vitamin D, potassium, and CoQ10, may help lower blood pressure.
While taking one or more of these supplements may provide benefits, it’s still important to speak with a healthcare professional to ensure that the supplement is necessary, safe, and effective.
