Ranked by evidence
Best supplements for lowering blood pressure
Most supplements that lower blood pressure do so by a few mmHg, and the effect is largest in people whose pressure is already high. The list is ranked by the grade of the evidence for blood pressure specifically, not by the product's overall reputation. None of these is a substitute for medication in diagnosed hypertension.
Picks are ranked by the strength of published evidence for this goal in otherwise healthy adults. A persistent symptom needs a clinician's evaluation, and no supplement on this list replaces treatment.
Evidence last reviewed: September 2026
Top picks
| Option | Evidence | Best for | The honest note | |
|---|---|---|---|---|
| Potassium | Strong evidence | hypertension, via food or salt substitute | Higher intake lowered systolic pressure by 7.16 mmHg in hypertensive people, and a potassium chloride salt substitute reduced stroke and death. US over-the-counter pills are capped at 99 mg, and salt substitutes are unsafe with kidney disease or drugs such as ACE inhibitors, so check with your doctor first. | View |
Solid options
| Option | Evidence | Best for | The honest note | |
|---|---|---|---|---|
| Garlic Extract | Moderate evidence | diagnosed high blood pressure | In hypertensive people aged garlic extract lowered systolic pressure by about 8.3 mmHg over 8–12 weeks, with much smaller or no effect at normal pressure. It inhibits platelets, so take care with warfarin and other blood thinners. | View |
| Beetroot (Dietary Nitrate) | Moderate evidence | a food-based nitrate dose | Dietary nitrate lowers systolic pressure by roughly 3–5 mmHg in short-term trials, more in hypertensive people. No trial has yet shown fewer cardiovascular events, and antibacterial mouthwash cancels the effect. | View |
| Hibiscus | Moderate evidence | mildly raised blood pressure | Taken as tea, hibiscus lowers systolic pressure by roughly 5–7 mmHg, with little effect if your pressure is normal. The effect disappears after stopping, and it can lower levels of hydrochlorothiazide. | View |
| Magnesium | Moderate evidence | low magnesium intake | A meta-analysis found a modest drop of about 2 mmHg, larger in people who are deficient. Citrate, bisglycinate or malate absorb better than oxide; no special salt has a proven extra effect. | View |
| Grape Seed Extract | Moderate evidence | obesity or metabolic syndrome | A meta-analysis of 16 trials found systolic pressure about 6.1 mmHg lower, with no change in diastolic. Doses above roughly 300 mg/day added nothing. | View |
| Quercetin | Moderate evidence | courses of 500 mg/day or more | A meta-analysis of 7 trials found systolic pressure 3.0 mmHg and diastolic 2.6 mmHg lower, mainly at 500 mg/day or more for 8 weeks or longer. It can raise levels of cyclosporine and certain statins. | View |
| Cocoa Flavanols | Moderate evidence | vascular function as well | A Cochrane review of 35 trials found systolic pressure about 1.8 mmHg lower, alongside strong evidence for better endothelial function. Reaching trial doses from chocolate means a lot of sugar and fat, so a standardised extract is the practical form. | View |
Popular for this goal — but the evidence says skip
- CoQ10 (Ubiquinone) Moderate evidence
Its blood pressure evidence is limited to small, heterogeneous and often unblinded trials, so it is a possible minor add-on at best, not an antihypertensive.
- Nattokinase Limited evidence
The trials are few, short and mostly from East Asia, and its bleeding-risk questions are more concrete than its benefits.
- Olive Leaf Extract Limited evidence
A 2022 meta-analysis found only small, inconsistent changes, and a well-conducted crossover trial in 60 adults found no change in blood pressure.
- Magnesium Taurate Limited evidence
Sold as the heart magnesium on the strength of a 1996 hypothesis paper; the blood pressure effect belongs to magnesium itself, and no controlled trial shows the taurate salt adds anything.
- Blood Pressure Support Formulas Limited evidence
The finished blends are rarely tested as sold, and their individual ingredients are often dosed below the amounts used in trials.
- Pink Himalayan Salt Limited evidence
It is 96–99% sodium chloride like table salt, no trial shows any blood pressure advantage, and it lacks the iodine of iodised salt.
Our verdict
Raising potassium intake, through food or a potassium chloride salt substitute, has the strongest evidence and a large trial showing fewer strokes and deaths. Beetroot, hibiscus, aged garlic and magnesium each take off a few mmHg on top; skip CoQ10, nattokinase and ready-made blood pressure blends.