High Blood Pressure (Hypertension)

Also indexed as:Blood Pressure (High), Elevated Blood Pressure, High Blood Pressure, Nightime Hypertension
Beat hypertension—Lower your blood pressure with simple lifestyle changes to protect yourself from this hidden health problem. According to research or other evidence, the following self-care steps may be helpful.
SupplementAmountWhy
Coffee
140–300 mg per day 3 stars[3 stars]
Extracts of green, unroasted coffee that are high in chlorogenic acids might help lower high blood pressure.
Fish Oil
2 grams of combined EPA and DHA daily3 stars[3 stars]
EPA and DHA, the omega-3 fatty acids found in fish oil, have been shown to lower blood pressure.
Garlic
600 to 1,200 mg of garlic extract daily3 stars[3 stars]
Taking garlic may improve heart and blood vessel health and lower high blood pressure.
Grape Seed Extract
100–400 mg per day3 stars[3 stars]
Grape seed extract may lower blood pressure in people with pre-hypertension and mild hypertension, especially in those with other metabolic disturbances.
Hibiscus
750 mg of hibiscus extract per day; or 1 tsp (1 to 2 grams) dried flowers brewed as tea, taken two to three times per day3 stars[3 stars]
Clinical trials have shown that Hibiscus sabdariffa, as tea or tablet, can lower high blood pressure and some trials suggest hibiscus tea may be as potent as certain blood pressure medications.
Magnesium
350 to 500 mg daily 3 stars[3 stars]
Taking magnesium is effective for lowering blood pressure and has a greater impact in those with higher baseline blood pressure.
Melatonin
2–3 mg daily of sustained-released melatonin at bedtime3 stars[3 stars]
Melatonin helps to restore normal circadian control over blood pressure and reduces nighttime hypertension.
Pycnogenol
150 to 200 mg per day 3 stars[3 stars]
Pine bark extract, often referred to by the trademark name Pycnogenol®, has been shown to reduce systolic blood pressure in people with mild hypertension.
Soy
10 grams soy protein or 16 ounces soy milk twice per day3 stars[3 stars]
Supplementing with soy protein may significantly lower blood pressure.
Taurine
1–6 grams per day3 stars[3 stars]
Taurine supplementation has been found to result in small reductions in both systolic and diastolic blood pressures.
Vitamin C
500 to 1,500 mg daily3 stars[3 stars]
Higher intake of vitamin C is associated with reduced risk of high blood pressure, and some doctors recommend people with hypertension supplement with vitamin C.
Arginine
Refer to label instructions 2 stars[2 stars]
Arginine supports relaxation of the blood vessels and may help reduce blood pressure.
Coenzyme Q10
100 mg twice per day 2 stars[2 stars]
Taking coenzyme Q10 may help lower high blood pressure.
Flaxseed

(Atherosclerosis)
Refer to label instructions 2 stars[2 stars]
In a double-blind trial, eating foods with milled flaxseed lowered both the systolic and diastolic blood pressure in patients with atherosclerosis of the lower extremities.
Hawthorn
500–1,200 mg per day2 stars[2 stars]
Hawthorn leaf and flower extracts have demonstrated mild blood pressure–lowering effects.
Hesperidin
300–600 mg per day of hesperidin2 stars[2 stars]
Hesperidin, a flavonoid found primarily in oranges and other citrus fruits, has been found to decrease high blood pressure.
Olive Leaf
1,000 to 1,600 mg of whole olive leaf extract per day2 stars[2 stars]
Olive leaf has been found to reduce high blood pressure, and one clinical trial showed it may be as effective as a blood pressure-lowering medication.
Vitamin D
800 to 2,000 IU daily, ideally based on blood levels; up to 7,000 IU per day temporarily to reverse deficiency2 stars[2 stars]
Vitamin D may reduce blood pressure in hypertensive people with vitamin D deficiency.
Vitamin E
200 IU daily2 stars[2 stars]
Supplementing with a modest dose of vitamin E may have a small positive impact on blood pressure in those with mild hypertension, but the evidence is not conclusive.
Achillea species
15 to 20 drops of an herbal tincture twice per day1 star[1 star]
In one trial, people with mild hypertension who took a tincture of Achillea wilhelmsii experienced reductions in both systolic and diastolic blood pressure.
Calcium
600 to 2,000 mg daily to prevent pregnancy-related hypertension, and not more than 600 mg per day for other adults1 star[1 star]
Calcium supplementation can help to prevent pregnancy-related hypertension; however, calcium supplements may actually increase cardiovascular risk in older women.
Coleus
100 to 300 mg per day of Coleus extract with 10–20% forskohlin1 star[1 star]
A small amount of preliminary evidence suggests Coleus forskohlii and its active ingredient forskohlin may have blood pressure-lowering effects.
Egg Protein
2 to 5 grams of hydrolyzed egg protein per day1 star[1 star]
People with high blood pressure might be able to lower their blood pressure by using egg protein.
Hemp Protein
30 grams of hemp meal (providing about 15 grams of hemp protein) one to three times daily1 star[1 star]
Animal research suggests hemp protein may help with prevention and treatment of high blood pressure.
Indian Snakeroot
The dose should be determined by a healthcare provider knowledgeable about its use1 star[1 star]
While Indian snakeroot has been used effectively to treat hypertension, it should be used with caution due to the possibility of adverse side effects.
L-Tryptophan
3 to 4 grams per day1 star[1 star]
Supplementing with L-tryptophan can temporarily raise blood serotonin levels and lower blood pressure, but whether L-tryptophan can help prevent and manage hypertension in the long-term is still unknown.
Mistletoe
Refer to label instructions 1 star[1 star]
European mistletoe appears to have a blood pressure-lowering effect, but should be used with caution.
Pea Protein
20 to 30 grams of hydrolyzed pea protein up to three times per day1 star[1 star]
Pea protein may help reduce blood pressure.
Reishi
165 mg per day of a 25:1 concentrated extract1 star[1 star]
Reishi mushroom has anti-inflammatory and antioxidant effects, but clinical trials have not consistently shown it can lower blood pressure.
Sea Buckthorn
Refer to label instructions 1 star[1 star]
A limited body of research suggests sea buckthorn may have blood pressure–lowering effects.
  • Reliable and relatively consistent scientific data showing a substantial health benefit.
  • Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
  • For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.

Our proprietary “Star-Rating” system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by some in the medical community, and whether studies have found them to be effective for other people.

For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.

Copyright © 2022 TraceGains, Inc. All rights reserved.

Learn more about TraceGains, the company.

The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2022.