Supplement Comparison Hub: What’s Worth Considering for Healthy Blood Pressure
Educational only. This hub summarizes randomized trials and high-quality reviews. It does not diagnose, treat, or replace medical care. Always discuss supplements with your clinician.
How we score
- Promising: multiple randomized trials or meta-analyses show small average BP changes; heterogeneity is common.
- Preliminary: limited trials or mixed results; more research needed.
- Typical effect (avg): directional guidance (e.g., “small ≈ a few mmHg”); individuals vary.
For accurate tracking, use our guide: How to Measure & Track at Home. Pair any supplement with the fundamentals: Diet & Lifestyle for Healthy Blood Pressure.
Herbs & Teas
| Supplement | Evidence tier | Typical effect (avg) | Studied form & context | Key safety notes | Good fit (examples) | Read full review |
|---|---|---|---|---|---|---|
| Hibiscus tea | Promising | Small–Modest (often clearer in elevated BP) | 2–3 cups/day or standardized extracts over 4–8+ weeks | Additive BP-lowering with meds; avoid if advised to restrict high-acid teas | Adults who tolerate herbal teas and want a food-first adjunct | Read full review |
| Garlic | Promising | Small–Modest (form- and dose-dependent) | Aged garlic extract or standardized preparations; 8–12+ weeks | Antiplatelet cautions (warfarin/antiplatelets); possible GI upset & odor | Adults who can safely use allium supplements under clinician guidance | Read full review |
Nutrients
| Supplement | Evidence tier | Typical effect (avg) | Studied form & context | Key safety notes | Good fit (examples) | Read full review |
|---|---|---|---|---|---|---|
| Omega-3 (EPA/DHA) | Promising | Small (often clearer at ~2–3 g/day combined) | Fish or algal oil delivering combined EPA+DHA; weeks to months | Anticoagulant/antiplatelet caution; fishy aftertaste; adjunct only | Adults already improving diet who want a measured, clinician-coordinated trial | Read full review |
| CoQ10 (Coenzyme Q10) | Promising | Small–Modest | Ubiquinone/ubiquinol; 100–200 mg/day for 8–12+ weeks | Possible interaction with warfarin; adjunct only | Adults preferring a measured adjunct with core lifestyle work | Read full review |
| Cocoa flavanols | Promising | Small (~2–3 mmHg in short-term trials) | High-flavanol cocoa/extracts; endothelial function support | Contains caffeine/theobromine; choose low-sugar options | Food-first adjunct; pair with tracking & diet changes | Read full review |
| Magnesium (citrate or glycinate) | Promising | Small (≈2/≈1–2 mmHg avg in meta-analyses) | Elemental 200–400 mg/day; 8–12+ weeks | Separate from certain antibiotics, bisphosphonates, levothyroxine; monitor with diuretics/PPIs | Adults with low magnesium intake; clinician-coordinated | Read full review |
| L-citrulline (vs. L-arginine) | Preliminary → Promising | Small (SBP ≈−4 mmHg avg; DBP signal at ≥6 g/day) | 3–6 g/day for 2–8+ weeks | Additive BP-lowering; caution with nitrates or PDE-5 inhibitors | Adults already improving diet/activity who want an NO-pathway trial | Read full review |
| Potassium (food-first) | Promising (dietary) | Modest via diet for many | Beans, potatoes, greens, tomatoes, citrus, dairy; supplements clinician-only | Do not self-supplement with CKD or on ACEi/ARB or K-sparing diuretics | Most adults via diet changes; supplements only when prescribed/monitored | Read full review |
| Taurine | Promising | Small–Modest (signals in prehypertension/cardiometabolic groups) | ~1.5–3 g/day, typically 8–12 weeks | Possible additive BP-lowering; avoid energy-drink combos | Adults seeking an amino-acid adjunct with tracking & clinician input | Read full review |
| Grape Seed Extract (OPCs) | Promising | Small–Modest (pooled SBP/DBP reductions) | Standardized OPCs ~150–300 mg/day; 8–12+ weeks | Antiplatelet/anticoagulant caution; choose reputable brands | Adults who tolerate polyphenols and want a food-adjacent option | Read full review |
| Probiotics (specific strains) | Promising | Small (more consistent at ≥1010 CFU; ≥8–10 weeks) | Multi-strain products 8–10 weeks; diet quality matters | Immunocompromised: consult clinician first | Adults improving diet & fiber intake who want a microbiome adjunct | Read full review |
| Psyllium (soluble fiber) | Promising | Small SBP decrease (meta-analyses) | 7–10 g/day with water; space from meds by 2+ hours | Must take with adequate fluids; start low/titrate | Adults targeting BP + LDL + glycemia with one habit | Read full review |
| Vitamin C | Preliminary → Promising | Small (signals in hypertensive adults) | ~500–1,000 mg/day; 8–12 weeks | Kidney-stone caution in some men at high doses; UL 2,000 mg/day | Adults wanting a low-cost trial under clinician guidance | Read full review |
| Green Tea Catechins | Preliminary | Small (~2 mmHg; mixed results) | 2–4 cups tea or extracts providing catechins/EGCG; 8–12 weeks | Caffeine sensitivity; rare liver issues with high-dose extracts—take with food | Tea-friendly routines; consider decaf options if sensitive | Read full review |
| L-Arginine | Promising | Small–Modest (dose-response meta) | ~4–6 g/day; 2–8+ weeks; compare with L-citrulline | Additive BP-lowering; PDE-5/nitrate cautions; avoid after recent MI unless supervised | Adults already improving diet/activity who want an NO-pathway trial | Read full review |
Nitrate-Rich Foods
| Food / supplement | Evidence tier | Typical effect (avg) | Studied form & context | Key safety notes | Good fit (examples) | Read full review |
|---|---|---|---|---|---|---|
| Beetroot / beet juice (dietary nitrate) | Promising | Small (often −3 to −5 mmHg SBP) | ~250 mL juice/day or ~300–600 mg nitrate; daily intake | High oxalate; caution with kidney stone history; antiseptic mouthwash may blunt effect | Adults who tolerate beets and want a food-first option with tracking | Read full review |
Important: Supplements are optional and work best alongside diet & lifestyle, accurate home tracking, and clinician-directed care. This page is educational and not medical advice.
