Short answer
A handful of supplements lower blood pressure by a small but real amount, typically 2–5 mmHg systolic, with larger effects in people who already have high blood pressure. The best-supported are (1):
Potassium, especially if you eat a lot of salt; benefit levels off and can reverse at high intakes (2).
Magnesium, about 2 mmHg at around 368 mg a day for three months (3).
Omega-3 fish oil, about 2.6/1.8 mmHg at 2–3 g a day, and about 4.5 mmHg systolic in people with hypertension (4).
Beetroot juice (dietary nitrate), about 5 mmHg systolic in people with hypertension (5).
Aged garlic extract, around 5–7 mmHg systolic in people with hypertension in small trials (6).
Cocoa flavanols, about 1.8 mmHg, mostly short term (7).
CoQ10 does not meaningfully lower blood pressure, according to a Cochrane review (8).
For comparison, a single blood pressure medicine typically lowers systolic pressure by around 10 mmHg or more, and cutting salt and losing weight can do similar. The European Society of Hypertension states that nutraceuticals should never replace medicines when medicines are needed (1).
Wanting to manage blood pressure "naturally" is not stubbornness, and high blood pressure is not your fault; it is a reasonable wish. The honest answer is that supplements can add a few points on top of lifestyle changes and, where needed, medication, not replace them.
Note: this article is for general education and is not medical advice. Do not stop or reduce blood pressure medicines without your doctor. Potassium supplements can be dangerous with kidney disease and some blood pressure medicines. Call 911 if your blood pressure is higher than 180/120 with chest pain, shortness of breath, back pain, numbness, weakness, change in vision or difficulty speaking.
How much does a few mmHg matter?
A drop of 2–5 mmHg sounds small, and for one person it is. At a population level, though, even small reductions matter: lower average blood pressure means fewer strokes and heart attacks over years. For an individual with high blood pressure, supplements can be a useful addition to a plan, but they will rarely bring a high reading into the normal range on their own.
That is why the order of priorities matters. The biggest, best-proven effects come from:
Medication when your doctor recommends it.
Reducing salt.
Losing excess weight, if relevant.
Regular physical activity.
Limiting alcohol.
A diet rich in vegetables, fruit, legumes and low-fat dairy, such as the DASH diet.
Our guide on how to lower high blood pressure covers these steps in detail. Supplements come after them.
The evidence at a glance
| Supplement | Average effect in studies | Strength | Main cautions |
|---|---|---|---|
| Potassium | Lowers BP, more in people with hypertension and high salt intake; U-shaped: high doses may raise BP in treated hypertension (2) | Strong | Dangerous with kidney disease, ACE inhibitors, ARBs, spironolactone |
| Magnesium | About 2 mmHg at ~368 mg/day for 3 months (3) | Strong, small effect | Avoid in kidney disease |
| Omega-3 (EPA + DHA) | About −2.6/−1.8 mmHg at 2–3 g/day; about −4.5 systolic in hypertension (4) | Moderate Tell your doctor if you take a blood thinner; slightly higher atrial fibrillation risk at high doses (12) | |
| Beetroot juice | About −5 mmHg systolic in hypertension; diastolic unchanged (5) | Moderate | Weaker effect if already on medication; pink urine |
| Aged garlic extract | About −6.7/−4.8 mmHg in a meta-analysis of 7 trials in hypertension (6) | Low to moderate | Bleeding risk with blood thinners |
| Cocoa flavanols | About −1.8/−1.8 mmHg, short term (7) | Moderate, small effect | Calories and sugar in chocolate |
| Tea (green or black) | Small reductions with regular intake (1) | Low to moderate | Caffeine |
| CoQ10 | No meaningful effect (8) | — | May interact with warfarin and insulin (14) |
| Vitamin D | No consistent effect unless deficient | — | Toxicity at high doses |
Potassium for blood pressure
Potassium helps the body get rid of sodium and relaxes blood vessel walls. A dose-response meta-analysis of 32 trials found that higher potassium intake lowered blood pressure, with stronger effects in people with hypertension and in those eating a lot of salt. The benefit levelled off at higher intakes, and in people already on blood pressure medicines, very high potassium intake was associated with higher, not lower, blood pressure (2).
Food is the safest route: potatoes, beans, lentils, bananas, leafy greens, tomatoes, yoghurt and dried fruit. Potassium supplements, and salt substitutes made with potassium chloride, can push blood potassium dangerously high in people with kidney disease or taking ACE inhibitors, angiotensin receptor blockers or potassium-sparing diuretics such as spironolactone (9). Only take potassium supplements on medical advice.
Magnesium for blood pressure
Does magnesium lower blood pressure? A little. A meta-analysis of 34 double-blind trials with 2,028 people found that magnesium at a median of 368 mg a day for about three months lowered both systolic and diastolic pressure, by roughly 2 mmHg (3). The European Society of Hypertension lists magnesium among the nutraceuticals with the most convincing evidence (1).
Magnesium may matter more if you take loop or thiazide diuretics, which increase magnesium loss. The upper limit for magnesium from supplements is 350 mg a day for adults; the 368 mg median used in the trials is slightly above it, so doses that high belong under a doctor's supervision. Kidney disease raises the risk of magnesium building up to toxic levels, so ask your doctor first (10).
Omega-3 and fish oil
A meta-analysis of 71 trials with nearly 5,000 adults found that about 2–3 g a day of EPA and DHA lowered blood pressure by about 2.6/1.8 mmHg on average. In people with hypertension, 3 g a day lowered systolic pressure by about 4.5 mmHg (4). Eating oily fish twice a week is a food-based alternative.
Doses of 2–3 g a day are well above a typical fish oil capsule. At high doses, fish oil can have antiplatelet effects, and people taking a blood thinner such as warfarin may need their INR checked; in people with heart disease or high heart risk, about 4 g a day for several years slightly increased the risk of atrial fibrillation (12). Discuss the dose with your doctor.
Beetroot juice and blood pressure
Beet juice blood pressure studies focus on dietary nitrate, which the body converts into nitric oxide, a molecule that relaxes blood vessels. A 2022 meta-analysis of trials in people with hypertension found that nitrate-rich beetroot juice lowered systolic pressure by about 5 mmHg, without a significant change in diastolic pressure (5). The effect was weaker in some studies of people already taking blood pressure medicines.
Practical notes: the effect depends on regular intake; antibacterial mouthwash can reduce it, because mouth bacteria help convert nitrate; and beetroot can turn urine and stools pink, which is harmless. Leafy greens such as spinach, rocket and lettuce are also rich in nitrate.
Garlic supplements
Aged garlic extract has been studied for blood pressure in small trials. In a meta-analysis of seven trials in people with hypertension, garlic supplements lowered blood pressure by about 6.7/4.8 mmHg. A randomised trial in 88 adults with uncontrolled hypertension used 1.2 g a day of aged garlic extract for 12 weeks (6). Trials are small and products vary, so the evidence is weaker than for potassium or magnesium. Garlic supplements may increase the risk of bleeding, so talk to your doctor before using them if you take a blood thinner or aspirin, and tell your surgical team if you are due to have surgery (13).
Cocoa, tea and hibiscus
A Cochrane review of 35 trials found that flavanol-rich cocoa products lowered blood pressure by about 1.8 mmHg, a small, short-term effect in mostly healthy adults (7). Most chocolate bars contain far fewer flavanols and a lot of sugar and calories.
Regular green or black tea is associated with small reductions, and hibiscus tea has some small trials showing lower blood pressure. These are pleasant additions, not treatments.
CoQ10 and vitamin D: what doesn't work
CoQ10 is often marketed for heart health and blood pressure. A Cochrane review of the best-quality trials found no meaningful effect on blood pressure (8). CoQ10 may still be discussed for other reasons, such as statin-related muscle aches, but not for blood pressure.
Vitamin D supplements do not consistently lower blood pressure in people who are not deficient. Correcting a real deficiency is worthwhile for other reasons.
Safety: supplements and blood pressure medicines
Potassium with ACE inhibitors, ARBs, spironolactone or kidney disease can cause dangerously high potassium (9).
Liquorice root (glycyrrhizin) has been linked to serious side effects, including irregular heartbeat, especially in people with high blood pressure or heart or kidney conditions (15).
Stimulant supplements such as yohimbe have been associated with high blood pressure and a rapid heartbeat (16); caffeine pills and pre-workout products add caffeine on top of coffee.
Grapefruit juice can affect some blood pressure medicines, such as nifedipine (17).
St John's wort can weaken some heart medicines, including digoxin and ivabradine, and the blood thinner warfarin (18).
Adding several blood-pressure-lowering supplements to medication can occasionally cause dizziness from low blood pressure, especially on standing.
How to test whether a supplement changes your blood pressure
Because the expected effect is only a few mmHg, a casual check here and there will not show it. Blood pressure varies by more than that from one reading to the next. A fair test looks like this:
Use a validated upper-arm cuff and the same arm each time.
Measure twice a day, in the morning before medicines and coffee, and in the evening, after sitting quietly for five minutes, feet flat, back supported, arm at heart level.
Take two readings a minute apart and record both.
Collect one to two weeks of baseline readings before starting the supplement.
Change only one thing. Keep salt, alcohol, exercise and medicines the same.
Continue for the length used in studies: about 10–12 weeks for magnesium, omega-3 and garlic; several weeks for beetroot juice.
Compare weekly averages, not single readings.
If your average drops by a few points and stays there, the supplement may be contributing. If nothing changes, you have saved money. Either way, share the readings with your doctor before changing any prescribed medicine.
Living with high blood pressure: the questions people ask next
What is the best natural supplement for high blood pressure?
Potassium (ideally from food) and magnesium have the strongest evidence, followed by omega-3 at 2–3 g a day and nitrate-rich beetroot juice. Each lowers systolic pressure by a few mmHg on average. None works as strongly as medication, salt reduction or weight loss, and potassium supplements can be dangerous with some medicines and kidney disease.
Can I stop my blood pressure medicine if I take supplements?
No, not without your doctor. Supplements lower blood pressure by a few points at most, while medicines typically lower it by 10 mmHg or more. Stopping medication can cause blood pressure to rise quickly. If your readings improve with lifestyle changes and supplements, your doctor may consider adjusting the dose, based on home readings over several weeks.
How long does it take for supplements to lower blood pressure?
In studies, magnesium effects appeared after about three months, omega-3 after about 10 weeks, garlic after about 12 weeks, and beetroot juice effects within weeks of regular intake. Check your home readings over several weeks rather than day to day, at the same times and in the same position.
Does magnesium interact with blood pressure medicines?
Loop and thiazide diuretics can increase magnesium loss, while potassium-sparing diuretics such as spironolactone reduce it. The NIH advises people who take medicines regularly to discuss magnesium with their health care provider. Ask your doctor or pharmacist before adding magnesium, especially if you have kidney disease, and do not change any blood pressure medicine on your own.
Is beetroot juice safe every day?
Studies have not identified safety concerns with moderate amounts of beetroot juice (19). It can turn urine and stools pink, and it is high in natural sugars and oxalates, which matters if you have a history of kidney stones. If you take blood pressure medicines, monitor your readings when you start, since effects can add up. Use juice made for nitrate content if you want to match the studies.
Can low potassium raise blood pressure?
Low potassium intake, especially combined with high salt intake, is associated with higher blood pressure. Increasing potassium-rich foods tends to lower blood pressure, particularly in people with hypertension. Very low blood potassium is usually caused by diuretics, vomiting or diarrhoea, and needs medical attention.
Does eating garlic or drinking hibiscus tea lower blood pressure?
Most garlic studies used concentrated aged garlic extract, so it is unclear whether garlic in cooking has the same effect, though it is a healthy addition to meals. Hibiscus tea has small trials suggesting a modest drop in blood pressure with daily drinking. Both are reasonable to include in a heart-healthy diet, but neither is a substitute for treatment. If you take blood pressure medicines or blood thinners, mention large amounts of either to your doctor, as effects can add up.
Before you blame yourself
High blood pressure is often treated as a personal failing: too much salt, too much stress, not enough exercise. But blood pressure also rises with age, genetics, kidney function, sleep apnoea and medicines. Many people do "everything right" and still need treatment. That is not a failure.
What helps is knowing your real numbers, making the changes with the biggest effect, and using supplements, if at all, as a small extra rather than the main plan.
When to see a doctor
See a doctor if your home readings are regularly 130/80 or higher, if you want to try supplements while on blood pressure medicines, or before taking potassium or high-dose magnesium. Our guide to keeping a blood pressure log for your doctor explains how to measure and record readings.
Call 911 if your blood pressure is higher than 180/120 with chest pain, shortness of breath, back pain, numbness, weakness, change in vision or difficulty speaking. These are the warning signs listed by the American Heart Association (11). If a reading is that high without these symptoms, wait a minute and measure again; if it stays high, contact your doctor promptly.
How to bring this up with your doctor
What to ask for, by name. "Could I try [magnesium / omega-3 / beetroot juice] alongside my treatment, and is it safe with my medicines and kidneys?" Before potassium: "Should we check my potassium and kidney function first?"
What to bring. Two weeks of home blood pressure readings taken at the same times each day, all medicines and supplements with doses, and your salt and alcohol habits.
What to say, out loud. "My readings average [X/Y]. I'd like to do everything I can with diet and lifestyle. Which supplements, if any, are worth adding for me?"
If you're told supplements are pointless. Ask: "Which lifestyle changes would make the biggest difference for me, and how will we judge whether they're working?"
How long until you notice a difference? Most supplements take weeks, not days. See how long supplements take to work, and how to tell if one is working.
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How Welltory helps — and what it cannot do
The limits first. Welltory is a general wellness product, not a medical device. It does not diagnose or treat high blood pressure, and it does not replace a validated blood pressure monitor. Our article on whether a smartwatch can measure blood pressure explains the current limits.
What it can do is keep your cuff readings next to your sleep, stress and the changes you make. You can enter readings from any monitor by hand, or sync some smart monitors through Apple Health, Health Connect or Samsung Health (blood pressure in Welltory). Welltory itself cannot measure blood pressure.
Tag what you change. On iOS, when Welltory marks a stress or rest episode and asks "What happened?", tap, type or talk: "started magnesium", "beetroot juice", "salty dinner", "poor sleep". Over weeks, My Patterns shows which tags tend to come with stress and recovery; some sections need a paid plan.
Sleep and stress. Poor sleep and long-term stress can push blood pressure up. Sleep Analysis uses Apple Watch or Oura data on iOS and on Android syncs sleep from Samsung Health, or from Fitbit or Garmin Connect through Health Connect (Sleep Analysis for Android). On iOS, Battery starts each morning from your resting heart rate on waking and your sleep (Today screen).
A record for your doctor. From the web app you can export a CSV (Dashboard → choose a chart → Export) (export guide) to bring alongside your cuff readings. Patterns are associations to discuss with your doctor, not proof that a supplement worked.
How we made it
We based this article on a European Society of Hypertension summary of nutraceuticals and blood pressure, meta-analyses of potassium (2020), magnesium (2016), omega-3 (2022), beetroot juice (2022) and garlic, a Cochrane review of cocoa, a Cochrane review of CoQ10 NIH Office of Dietary Supplements fact sheets for potassium, magnesium, omega-3 and exercise supplements, NCCIH and FDA pages on supplement and food interactions, and the American Heart Association's emergency warning signs. Search questions came from what people in the United States most often ask about supplements for blood pressure. For the product section, we checked every function against the Welltory Help Center on October 21, 2026.
Made with AI tools, then edited and fact-checked by the Welltory team. See our Editorial & AI policy.
Jane Smorodnikova, co-founder of Welltory, built the methodology behind how we read physiological data.
Written by Tatsiana Yashyna.
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This article is for educational purposes only and is not medical advice. Supplements can interact with medicines and are not right for everyone; talk to your doctor or pharmacist before starting, stopping or combining them, especially if you are pregnant, breastfeeding, have kidney or liver disease or take prescription medicines. Do not stop or reduce blood pressure medicines without your doctor. Call 911 if your blood pressure is higher than 180/120 with chest pain, shortness of breath, back pain, numbness, weakness, change in vision or difficulty speaking. Welltory is a general wellness product and does not diagnose, treat or prevent any condition. Sources were retrieved on October 21, 2026.
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Written by Jane Smorodnikova
The founder and CEO of Welltory. A recognized tech leader with two Master's degrees and experience at MIT, she has scaled Welltory to over 17 million users.
Written by Tatsiana Yashyna
Deputy COO at Welltory. With a background in medicine and years of working with health data, she translates research and real physiological signals — sleep, stress, heart rate, and hormones — into clear, evidence-based explanations that help people understand what their bodies are telling them.
References
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- Filippini T, Naska A, Kasdagli MI, et al. Potassium intake and blood pressure: a dose-response meta-analysis of randomized controlled trials. Journal of the American Heart Association 2020. https://doaj.org/article/2ee924e0b5a94b3280c9b0541886868f
- Zhang X, Li Y, Del Gobbo LC, et al. Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials. Hypertension 2016 (report). https://www.nutraingredients.com/Article/2016/07/26/Magnesium-may-lower-blood-pressure-New-meta-analysis/
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