What Supplements Lower Blood Pressure Most Reliably
High blood pressure (or, medically speaking, hypertension) is a serious medical condition that, if left untreated, can lead to chronic kidney disease, stroke, heart failure, and dementia. What supplements lower blood pressure? Here you will find a review of the most effective dietary supplements that can be safely used to improve the symptoms of hypertension.
1. L-Arginine and L-Citrulline
A compound called nitric oxide is used by the body to send signals to the smooth muscle cells of blood vessels. When blood vessels dilate, your blood pressure gets down. For this reason, if you take supplements that contain precursors of nitric oxide, both your blood flow and pressure improve.
L-arginine is one of the most important precursors of nitric oxide. A large number of studies have proven that dietary supplements with L-arginine supplementation markedly lower systolic (maximal during a heartbeat) and diastolic (minimal between heartbeats) blood pressure in patients with hypertension. L-arginine is well-tolerated in daily doses of up to 20 grams.
L-citrulline is a compound that can be converted into L-arginine in the body; L-citrulline offers markedly higher bioavailability compared to L-arginine and has been proven to be safe even in high doses.
To make the most of both compounds, you can use a supplement that contains equal quantities of L-citrulline and L-arginine:
Arginine-Citrulline by Jarrow Formulas
- 120 tablets
- Each tablet contains L-citrulline (500 mg) and L-arginine (500 mg)
- Sustained release: each of the compounds is released at a slow rate to make its serum levels as stable as possible
- To prevent nitric oxide from breaking down additionally contains vitamin C (see below)
- Well-known brand
2. Can Potassium Supplements Lower Blood Pressure?
If you wonder which supplements lower blood pressure, potassium is probably the very first nutritional supplement you’ve heard about. Potassium promotes sodium extraction and dilates blood vessels; its efficacy was confirmed in numerous recent studies. It needs to be said, however, that while this supplement really works, it only offers a small reduction in systolic (about 4.5 mm Hg) and diastolic (about 3 mm Hg) pressure. For this reason, if you are using potassium alone, your condition is not likely to improve significantly.
Here is one of the highest-rated potassium supplements on iHerb that comes from a well-known brand:
Potassium Citrate by NOW Foods
- 180 capsules
- 99 mg of potassium per capsule
- Potassium citrate (K₃C₆H₅O₇) is a highly bioavailable form of potassium
3. Fish Oil
Omega-3 acids found in fish oil are well known to be essential for the nervous system, retina, and skin. What’s more, there is evidence that omega-3 fatty acids can also positively affect nitric oxide production and release. Recent studies make a conclusion that, on average, the fish oil in doses of 3.8 grams per day can lower systolic pressure by 4.51 mm Hg and diastolic pressure by 3.05 mm Hg.
Keep in mind, though, that because of the blood-thinning action of fish oil, it is recommended that you avoid taking it in doses that are higher than 3 grams per day.
Here is one of the top-rated fish oil products that comes from a highly reputable brand:
- 240 softgels
- 1,600 mg of various omega-3 acids per serving (2 softgels)
- Natural lemon flavor; totally free of any artificial preservatives
- Manufactured from wild-caught fish
4. Nattokinase
The Japanese use fermented soybeans to make natto, a traditional food known for its health properties. A 2018 review makes a conclusion that nattokinase, an enzyme that is found in natto, can markedly lower blood pressure. It needs to be said, however, that nattokinase should be avoided if you are taking blood thinners like Warfarin.
Here is a high-rated nattokinase supplement:
- 90 capsules
- 100 mg (2,000 fibrinolytic units) per capsule
- Vegan and non-GMO
5. Can Garlic Supplements Lower Blood Pressure?
To answer the question does garlic and its supplements lower blood pressure, a lot of studies were conducted. In a 2010 randomized trial aged (i.e., odorless) garlic extract was proven to be superior to placebo in lowering systolic pressure. A 2013 study that involved 210 participants with essential hypertension tablets with garlic extract taken for 24 weeks led to a noticeable decrease in both systolic and diastolic pressure.
A more recent 2016 meta-analysis of clinical trials demonstrated that on average dietary supplements with garlic reduce systolic blood pressure by 7-16 mm Hg. A similar 2020 meta-analysis confirms previous findings and states that the average reduction in systolic pressure is 8.3 mm Hg.
There is a great choice of various garlic supplements on the market. If you want to use aged garlic extract, this product will be of great help:
- 300 capsules
- 2 capsules (equal to 300 mg of aged garlic extract) per serving
- Organic & odorless
Aged garlic extracts lack allicin (the compound that gives crushed garlic cloves their distinct smell). If you want to use a supplement that has no odor yet contains allicin, choose this one that comes from a well-known brand:
- 90 tablets
- Allicin precursors in the tablets are converted to allicin in the upper intestine
- No odor & at least 5,000 mcg (or 5 mg) of allicin per tablet
6. What Vitamins Can Lower Blood Pressure?
Free radicals can speed up the rate at which nitric oxide breaks down in the bloodstream. Vitamins A and E are powerful antioxidants that neutralize free radicals and therefore help nitric oxide levels remain high.
Vitamin C
When buying vitamin C, you can choose from three main forms of this compound:
- Ascorbic acid (or vitamin C itself; if taken in high doses, can cause stomach discomfort)
- Ascorbates (do not upset the stomach but, just like ascorbic acid, are quickly excreted from the bloodstream)
- Liposomal vitamin C (ascorbic acid that, while not modified in any way, is placed inside a lipid sphere that remains in the bloodstream until it is used by the cells). Liposomal vitamin C causes no stomach discomfort, which makes it the preferable form of all three.
Here is one of the most popular liposomal vitamin C supplements on iHerb:
Liposomal vitamin C by Dr. Mercola
- 180 capsules
- 500 mg per capsule
- One capsule a day is enough for most healthy adults
- Reputable brand
If your budget is small, here is an affordable sodium ascorbate supplement that will last for a very long time:
Sodium Ascorbate Powder by NOW Foods
- 227 g (8 oz)
- Well-known brand
- Easy to use powder form
- To achieve stably high vitamin C plasma levels, use a twentieth of a teaspoon three to four times a day
Vitamin E
Vitamin E (tocopherol) is a fat-soluble compound that is incorporated into cells and protects them from damage caused by free radicals. People who suffer from a condition called ataxia cannot absorb enough vitamin E from food sources; dietary supplements are their only viable option.
Here is one of the highest-rated vitamin E supplements that comes from a dependable brand:
- 100 softgels
- 67 mg per softgel
- Naturally sourced and contains no gluten, wheat, or dairy
- Vitamin E is dissolved in safflower oil for optimal absorption
7. Does Beet and Its Supplements Lower Blood Pressure?
If you wonder what supplements help lower blood pressure naturally and with as little side-effects as possible, beet is a very good choice.
Beet (as well as leafy vegetables like dill, lettuce, and celery) is rich in nitrate that is converted into nitric oxide in the body and, therefore, improves blood flow. A 2018 systematic review of clinical trials demonstrates that beetroot juice supplementation has great potential to reduce blood pressure in both healthy people and those who suffer from hypertension. A 2020 publication makes a conclusion that beetroot and its byproducts reduce systolic and diastolic pressure and can also be used as a treatment for diabetes and insulin resistance.
Use beet powder to add this healthy vegetable to your shakes, smoothies, yogurts, and all kinds of other dishes. What’s more, beet powder (as well as raw and cooked beet) is one of the safest foods cum supplements to use to lower blood pressure during pregnancy.
Organic Beet Powder by California Gold Nutrition
- Contains pulverized dried beetroot
- 240 g (8.5 oz)
- Non-GMO, Organic, and vegetarian
You can also use a complex dietary supplement for improving the symptoms of hypertension that contains beetroot extract as well as vitamin C and L-citrulline — strongly recommended:
Beet Root RED by Irwin Naturals
- 60 softgels (15 servings) per container
- Each serving contains vitamin C (90 mg, 100% daily intake), L-citrulline (1,500 mg), and beet extract (150 mg)
- Also contains vegetable-derived antioxidant extracts (red spinach, red ginseng, black and cayenne peppers, pomegranate)
- Additionally contains vitamins B6 and B12 (essential for cellular energy)
Now you know what supplements can lower blood pressure. While using them, do not neglect to exercise regularly, avoid stress, and maintain a healthy diet.