Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.
Nearly half of adults in the United States have high blood pressure, also known as hypertension, which increases the risk of life-threatening events like heart attacks and stroke. While various herbal, vitamin, mineral, and antioxidant supplements and remedies aren’t a replacement for medications like ACE inhibitors or calcium channel blockers, they may be a complementary approach to high blood pressure management.
“When someone asks what natural products treat hypertension, they are often asking unconsciously what herbs or supplements can replace pharmaceutical medications,” says Paul Kalnins, ND, a naturopathic physician based in Portland, Oregon. “No herb or supplement is as good as existing pharmaceuticals.”
It’s crucial that you speak with your doctor before starting any new supplement for blood pressure concerns. Large-scale clinical trials are still needed for most supplements. But the following herbs and supplements may be beneficial for some underlying causes of high blood pressure.
1. Hawthorn
This thorny northern European shrub has been used traditionally as a heart-disease treatment for thousands of years. In one research review of studies of participants with pre-hypertension or stage 1 hypertension, hawthorn significantly reduced blood pressure when taken for at least 12 weeks.
“With hypertension, there is low-grade inflammation in the arterial walls, which means the blood vessels constrict and don’t dilate naturally,” says Kalnins. The compounds in hawthorn might relax those arterial walls.
It’s possible for hawthorn to interact with digoxin (Digitek, Lanoxin), a medication used to treat certain heart disorders, and also beta-blockers, so do not take hawthorn without guidance from your doctor if you use either of those treatments.
2. Fish Oil
Fish oil supplements are a good source of omega-3 fatty acids, which, among other perks, have naturally occurring anti-inflammatory properties that may protect your heart and blood vessels.
Some research has found fish oil effectively reduces systolic blood pressure in patients with metabolic syndrome, which is the top number of a blood pressure reading that reflects the pressure blood exerts on artery walls when the heart beats.
Research has found that omega-3 fatty acids promote healthier and wider blood vessels, “which goes hand in hand with healthy blood pressure levels,” says Mary Opfer, RD, a clinical associate professor and the director of the Nutrition and Dietetics Teaching Kitchen at Pace University in White Plains, New York.
Diet is considered the most effective way to reap the benefits of omega-3s, since foods like salmon offer other healthy nutrients, including protein. But some seafood contains high levels of mercury, a toxic metal, whereas omega-3 supplements may not, since it’s typically removed during purification in the manufacturing process.
“Supplements should come from a source that checks the mercury levels in fish oil,” Kalnins says.
3. Garlic
Garlic has long been used in traditional systems of medicine for various purposes, including its blood-pressure-lowering properties. One review concluded that consuming garlic may modestly lower blood pressure, particularly in those who have mild hypertension. Garlic’s natural compounds may help by relaxing blood vessels and decreasing stress on cells.
A meta-analysis of 12 clinical trials found that Kyolic aged-garlic extract, an odorless supplement, significantly reduced both systolic blood pressure and what’s known as diastolic blood pressure, the bottom number of a blood pressure reading that indicates the pressure blood exerts on artery walls when the heart rests between beats.
The researchers noted that garlic shouldn’t be considered a substitute for conventional high blood pressure medications. Large-scale, long-term clinical trials are still needed to determine its efficacy and the optimal dosage.
4. Magnesium
Magnesium is a mineral that helps regulate the body’s cardiovascular system, nerves, muscles, and bones. Research shows that magnesium depletion plays a role in hypertension, and at least a quarter of Americans have chronically low magnesium levels.
The effectiveness of magnesium may depend on who is taking it. One review tested the impact of oral magnesium on four groups of people: participants with normal blood pressure, those with untreated hypertension, patients whose blood pressure is not well controlled by medication, and those whose medicines keep their blood pressure in check. While magnesium didn’t always help people with previously untreated hypertension, the supplement may have improved blood pressure in patients whose hypertension wasn’t well controlled with prescription drugs.
“In this research study, those with lower blood pressure after taking the magnesium were already using blood pressure medication,” says Opfer. “We would have to ask if the magnesium was an aid in lowering blood pressure, or if it really had a positive effect on the person’s blood pressure.”
Magnesium does play a part in vascular health, but more research is needed, and dosage may vary from person to person, adds Opfer.
5. Coenzyme Q10
The supplement coenzyme Q10 (CoQ10) is involved in the contraction of smooth muscle, specifically the efficiency of contraction.
“CoQ10 increases the activity of mitochondria, which is where energy is made, so it essentially gives more energy to the heart muscle,” says Kalnins. Scientists are still determining who might benefit most from this supplement for managing high blood pressure.
One review of 45 clinical trials found that CoQ10 slightly lowered systolic blood pressure by about 3.4 millimeters of mercury (mmHg), particularly when doses were less than 200 milligrams (mg) per day and taken for longer than eight weeks. While it appears to be safe and potentially beneficial for those with mild hypertension, this supplement doesn’t seem to have an effect on heart rate or diastolic pressure (the bottom number).
6. Folic Acid
Folic acid, perhaps better known as an essential prenatal vitamin, has also been studied for its potential with lowering blood pressure. Some research seems promising, but the effectiveness is not yet fully conclusive.
One meta-analysis of more than 40,000 patients found that folic acid supplements significantly reduced systolic blood pressure. Another study found that people with a folate deficiency were 42 percent more likely to develop high blood pressure over the course of 13 years than those with normal folate levels.
But a study of more than 6,340 Korean adults found that folate levels were not significantly associated with hypertension rates.
“There [may be] a place for supplements and herbs for hypertension, but I believe it would be on an individual basis,” says Opfer. “One has to look at their other health concerns, interactions with other possible medications, age, and lifestyle. There is no one-size-fits-all.”
The Takeaway
Dietary supplements aren’t meant to replace prescription medications for high blood pressure, but some research suggests that a few of them may help with hypertension management, under the guidance of your healthcare team.
Hawthorn, fish oil, garlic, magnesium, coenzyme Q10, and folic acid show promise in reducing inflammation, relaxing blood vessels, or supporting vascular function, all of which help lower high blood pressure.
Manufacturers can market a supplement without proving safety or efficacy, but you can find supplements that have been tested and verified by third-party organizations for purity and quality.
Talk with your doctor about potential interactions and side effects before using a supplement for hypertension.
