February 2026
If you have high blood pressure (BP), also called hypertension, your doctor has likely recommended diet and lifestyle changes to help lower it. You may also need medication, which can reduce the risk of stroke and heart disease, according to the American Heart Association (AHA). High blood pressure is the leading risk factor for heart disease — the number one cause of death for both men and women.
You might also wonder if supplements can help lower high blood pressure naturally. The good news: There’s ongoing research on what may work and what doesn’t. Information can change as more study results come in.
Here are four supplements with strong evidence for lowering blood pressure, based on findings from the National Center for Complementary and Integrative Health and Examine.com.
1. Potassium
Potassium is the only supplement recommended by 13 medical societies, including the AHA and American College of Cardiology, to prevent and treat elevated blood pressure.
The recommendation: Adults with elevated BP should aim for 3,500 to 5,000 mg of potassium daily, ideally through food. Studies show that this level is linked to:
- A 6-point drop in systolic blood pressure (SBP) in those with hypertension.
- A 3- to 6-point drop in SBP in those without hypertension.
SBP, the top number in a blood pressure reading, is closely linked to the risk of stroke and heart disease, according to Harvard Health. While diastolic blood pressure (DBP), the bottom number, also matters, most studies show a greater risk of stroke and heart disease with higher SBP.
If you’re concerned that you’re not getting enough potassium in your diet, talk to your doctor. They can check your blood potassium levels and tell you if you need a potassium supplement based on the results. If they think you need a supplement, they can recommend which one and how much you should take.
Are you getting enough potassium? On average, most Americans consume only 2,496 mg of potassium daily, which is far below the recommended amount for optimal heart health, according to the National Library of Medicine. To boost your potassium intake naturally, focus on potassium-rich foods like beans, fruits, lentils, nuts, vegetables, and juices.
Precautions: Too much potassium, called hyperkalemia, can cause dangerous heart arrhythmias, according to the AHA. You are more at risk of hyperkalemia if you take certain types of blood pressure medication, such as ACE inhibitors or ARBs. People who have chronic kidney disease or who are taking loop diuretics also shouldn’t increase their potassium intake.
Always consult your doctor or pharmacist to determine if you need a potassium supplement and how much to take.
2. Garlic
Garlic supplements have been shown to lower SBP by about 10 points in people with hypertension, with smaller effects in those with normal blood pressure, according to Examine.com.
Precautions: Potential side effects may include bad breath and body odor, stomach pain or gas, nausea, and increased risk of bleeding. Garlic supplements in high doses may not be safe during pregnancy or breastfeeding, so consult with your doctor or pharmacist first.
3. Green tea
Green tea, consumed as a drink or supplement, has shown potential for modest reductions in blood pressure.
Evidence from short-term studies has found that green tea, when consumed through drinks or supplements, reduces SBP and DBP by one to two points each. No optimal dosage has been identified, but further long-term studies are needed.
Precautions: Green tea contains oxalate, which can cause problems for individuals with kidney stones.
4. Omega-3 fatty acids
Omega-3 fatty acids, found in fish oil and certain plant oils, are well-known for their cardiovascular benefits.
The AHA’s meta-analysis of 71 studies found that consuming 3 grams of omega-3 fatty acids daily can lower SBP by about 4.5 points in people with hypertension.
Omega-3s are found in foods like salmon, sardines, and tuna. Another type called alpha-linoleic acid (ALA), found in certain plants and plant oils, especially in chia seeds and flaxseed or flaxseed oil supplements, may also have a small effect on lowering blood pressure.
Supplements can’t make medical claims without approval from the Food and Drug Administration.
In 2019, the FDA approved claims that omega-3 supplements with DHA and EHA can help lower blood pressure in the general population and may reduce the risk of coronary heart disease.
Precautions: Side effects are often mild, but may include:
- Fishy or unpleasant taste (with fish oil supplements) or bad breath.
- Bloating or diarrhea.
- Headache.
- Nausea or heartburn.
Omega-3 supplements may also interact with blood thinners and antiplatelet drugs, so consult with your doctor or pharmacist before starting.
Talk to your doctor before starting supplements
Always consult your doctor or pharmacist before taking any supplements to lower blood pressure. Unlike prescription medications, supplements don’t come with specific dosing guidelines. Other medical conditions you have, including pregnancy or medications you take, can also affect what supplements are safe for you.
Lifestyle tips to lower blood pressure naturally
In addition to supplements, adopting a heart-healthy diet like the DASH eating plan can provide many of the same nutrients naturally. This stands for Dietary Approaches to Stop Hypertension. The DASH diet emphasizes:
- Fruits and vegetables
- Whole grains
- Fat-free/low-fat dairy products
- Fish, poultry, beans, seeds, and unsalted nuts.
According to the AHA, the DASH diet is the most effective lifestyle change for reducing high blood pressure. It has been shown to lower SBP by 5 to 8 points in people with hypertension, and 3 to 7 points in those without hypertension.
Take Control of Your Blood Pressure
Managing high blood pressure is critical for reducing the risk of heart disease and stroke. Supplements like potassium, garlic, green tea, and omega-3s may support your efforts, but they work best when combined with a healthy diet and lifestyle changes. Talk to your doctor or pharmacist to develop a personalized plan that’s right for you.
