Supplements won't replace blood pressure medication. But several have consistent evidence for modest reductions. We're talking 3-10 mmHg, not dramatic drops. Combined with diet, exercise, and weight loss, these add up. Every point matters.
Best Evidence
Magnesium relaxes blood vessels. Meta-analyses show about 3-5 mmHg reduction in systolic pressure. More benefit if you're deficient, which many people are. Glycinate or citrate forms absorb well.
Some studies show 10-15 mmHg reductions in systolic pressure. Results vary considerably between individuals. May work better for those on statins, which deplete CoQ10. Ubiquinol absorbs better than ubiquinone.
Higher doses (2g+) show modest blood pressure reduction. Also helps with triglycerides and overall cardiovascular health. Effects are more pronounced in people with higher baseline blood pressure.
Worth Considering
The sodium-to-potassium ratio matters more than sodium alone. Most people get way too little potassium. Supplements are limited to 99mg per pill for safety, so food sources (bananas, potatoes, leafy greens) are primary.
Dietary nitrates convert to nitric oxide, which relaxes blood vessels. Studies show acute drops of 4-10 mmHg. Effect is temporary, lasting several hours. Some people are non-responders.
Garlic has been studied for blood pressure for decades. Effects are modest, around 5-8 mmHg systolic. Aged garlic extract is gentler on the stomach than raw garlic.
Beyond Supplements
- •DASH diet consistently drops blood pressure 8-14 mmHg. More than any supplement.
- •Losing 10 pounds can reduce systolic pressure by 5-20 mmHg
- •Reducing sodium to 2300mg daily helps most people
- •Regular exercise: 5-8 mmHg reduction on average
- •Sleep apnea is an underdiagnosed cause of resistant hypertension
Note: High blood pressure requires monitoring and often medication. These supplements are adjuncts, not replacements. Always tell your doctor what you're taking, as some interact with blood pressure medications.