8 Supplements That Research Suggests May Help Lower Blood Pressure

Americans spend over $50 billion a year on dietary supplements, and blood pressure is one of the top reasons people reach for them. The problem? Most supplements have weak or no evidence behind them. But a few stand out with legitimate research suggesting real effects on blood pressure.

Here are 8 supplements where the science is actually worth paying attention to.

1. Magnesium: The Mineral Most People Are Missing

Roughly half of Americans do not get enough magnesium from their diet, and that matters for blood pressure. A 2016 meta-analysis in Hypertension found that magnesium supplementation at doses of 300 mg or more per day reduced systolic blood pressure by about 2 mmHg and diastolic by 1.78 mmHg. The effect was more pronounced in people who were already deficient. Magnesium helps relax blood vessel walls and plays a role in over 300 enzymatic reactions, many of which affect cardiovascular function. Magnesium glycinate and magnesium citrate tend to be better absorbed than magnesium oxide. If you eat plenty of leafy greens, nuts, and seeds, you may already be covered. But if your diet is heavy on processed food, a supplement could fill a meaningful gap.

Why it matters for your metabolic age: Magnesium deficiency is linked to insulin resistance, higher blood pressure, and elevated blood sugar, all of which push your metabolic age higher.

2. Potassium: The Counterbalance to Sodium

Potassium helps your kidneys flush out excess sodium, which directly affects blood pressure. The DASH diet works partly because it is rich in potassium. A 2017 review in the Journal of the American Heart Association found that increased potassium intake lowered blood pressure by an average of 4.48 mmHg systolic. However, potassium supplements carry real risks for people with kidney disease or those on certain medications like ACE inhibitors. Most experts recommend getting potassium from food sources like bananas, potatoes, and beans rather than pills. If you are considering supplementation, talk to your doctor first, especially if you have any kidney concerns.

3. Omega-3 Fatty Acids: Beyond Heart Health

Fish oil supplements are among the most popular in the world, and they do have data supporting blood pressure benefits. A 2022 meta-analysis published in the Journal of the American Heart Association analyzed 71 clinical trials and found that omega-3 supplementation at about 3 grams per day reduced systolic blood pressure by roughly 2 mmHg. The effect was dose-dependent, meaning higher doses within safe ranges produced bigger results. EPA and DHA are the active components. If you eat fatty fish like salmon twice a week, you may not need a supplement. But for people who rarely eat fish, an omega-3 supplement is one of the better-supported options for cardiovascular support.

Why it matters for your metabolic age: Omega-3s reduce inflammation, which is a driver of both elevated blood pressure and metabolic dysfunction.

4. Coenzyme Q10 (CoQ10): The Cellular Energy Booster

CoQ10 is a naturally occurring compound that your cells use for energy production. Levels decline with age and are further reduced by statin medications. A meta-analysis of 12 clinical trials reported systolic blood pressure reductions ranging from about 5 to 11 mmHg, but those trials were generally small and short, and the larger reductions may not hold up in more rigorous research. Typical doses in studies range from 100 to 200 mg per day. CoQ10 is fat-soluble, so taking it with a meal that contains fat improves absorption. Side effects are generally mild. The evidence is moderate rather than definitive, and larger trials are needed before CoQ10 can be considered a reliable blood pressure supplement. It is best viewed as a potential complement to proven strategies like exercise, diet, and medication, not a replacement.

5. Beetroot Extract: Nitric Oxide in a Capsule

Beetroot is rich in dietary nitrates, which your body converts to nitric oxide, a molecule that relaxes blood vessels. Multiple studies have shown that beetroot juice or concentrated beetroot extract can lower blood pressure. A 2017 meta-analysis found an average reduction of about 3.55 mmHg systolic and 1.32 mmHg diastolic. If you do not enjoy drinking beetroot juice, concentrated capsules offer a more convenient option, though the evidence is stronger for juice because dosing is easier to standardize. Most studies used the equivalent of about 250 ml of beetroot juice or supplements providing 300-500 mg of nitrates.

Why it matters for your metabolic age: Nitric oxide also improves insulin sensitivity and blood flow to muscles, supporting overall metabolic function.

6. Garlic Extract: The Oldest Blood Pressure Remedy

Garlic has been used medicinally for thousands of years, and modern research gives it some credibility. Aged garlic extract has the most evidence. A 2020 meta-analysis of 12 trials found that garlic supplementation reduced systolic blood pressure by about 8.3 mmHg and diastolic by 5.5 mmHg in people with hypertension. The active compound, allicin, promotes nitric oxide production and has antioxidant properties. Aged garlic extract at doses of 600 to 1,200 mg per day is the most studied form. Raw garlic can also work, but you would need several cloves daily, and the odor becomes a social issue. Garlic supplements can interact with blood thinners, so check with your doctor if you take anticoagulants.

7. Vitamin D: Filling a Common Deficiency

About 42 percent of American adults are vitamin D deficient, and observational studies consistently link low vitamin D levels to higher blood pressure. However, the intervention data is mixed. Some trials show modest blood pressure reductions with supplementation, while others show no effect. A 2019 Cochrane review concluded that vitamin D supplementation does not significantly lower blood pressure in the general population, but may help in people who are severely deficient. The takeaway: if your blood levels are below 20 ng/mL, supplementation may help your blood pressure among other things. If your levels are already adequate, adding more vitamin D probably will not move the needle on blood pressure.

8. L-Arginine: The Nitric Oxide Precursor

L-arginine is an amino acid that your body uses to produce nitric oxide. Supplementation at doses of 4 to 24 grams per day has been studied for blood pressure effects. A 2017 meta-analysis found that L-arginine supplementation reduced systolic blood pressure by about 5.4 mmHg and diastolic by 2.7 mmHg. It tends to work best in people with existing hypertension. However, L-arginine can cause gastrointestinal discomfort at higher doses, and it interacts with some medications, including nitrates and certain blood pressure drugs. L-citrulline, which converts to L-arginine in the body, may actually be better absorbed and is gaining popularity as an alternative.

Why it matters for your metabolic age: Nitric oxide production declines with age, contributing to stiffer arteries and higher blood pressure, both of which accelerate metabolic aging.

Check Where Your Blood Pressure Stands in the Bigger Picture

Supplements can be one piece of the puzzle, but blood pressure does not exist in isolation. It interacts with your blood sugar, BMI, and age to shape your overall metabolic health. Penlago’s MetaAge calculator puts all four together to give you a single, clear metabolic age score.

Find out your metabolic age in 60 seconds - free.