What Supplements Make Your Blood Pressure Go Down Naturally?

Hypertension is the result of blood traveling through your arteries more forcefully than what's considered normal or healthy. Supplements that make your blood pressure go down naturally include magnesium, green tea, turmeric, and fish oil.

Are you considering using supplements to lower blood pressure? High blood pressure (hypertension) is a very common ailment among American adults. According to the CDC, 47% of the adult population in the U.S. struggles with this condition — and many people don’t even know it. Many others aren’t managing their condition as well as they could be. 

If you have high blood pressure or are concerned about heart disease, you might wonder about using natural supplements to lower blood pressure naturally. Is this a safe practice, or does it do more harm than good to your body? Learn about supplements that lower blood pressure and determine whether you’re a good candidate. 

Hypertension is the result of blood traveling through your arteries more forcefully than what’s considered normal or healthy. It can set the stage for a number of health conditions, including strokes, eye problems, and various types of heart disease. In general, it’s not good to have blood pressure that’s too high, though you should note that it’s also not good to have blood pressure that is too low. 

If you’re considering taking supplements to lower blood pressure, make sure that your pressure is actually high — many conditions, such as anxiety, might be mistaken for high blood pressure, but in reality, hypertension rarely causes symptoms. Taking supplements to lower blood pressure when your readings are normal or even low could be dangerous. 

Fortunately, it’s easy to check your own blood pressure with devices that you can use at home. If you purchase one before you begin taking supplements, you will be able to monitor your treatment over time and determine whether the supplements that you take are actually working.

Before you start worrying about your supplements, though, it’s important to know which type of hypertension you have. This will help you determine whether you're a good candidate for using natural supplements. It can also help you figure out which ones to take.

Mild hypertension

According to the American Heart Association, mildly elevated blood pressure should be watched carefully, but your doctor might not put you on medication. Numbers less than 129 on the systolic reading (the top number) and less than 80 on the diastolic reading (the bottom number) are considered “elevated” but not terrible. 

Lifestyle changes and supplements might help you lower your levels so that you can reduce your medication or avoid needing it in the first place.

Moderate-to-severe hypertension

You might start to get looks of concern from your doctor if your systolic reading is 130 or higher (or 89 for the diastolic reading). Measuring over 140 for systolic and 90 for diastolic puts you in the danger zone, per the AHA’s recommendations. Supplements such as fish oil can be a good choice for people in this category, though, as research shows that the higher your blood pressure, the more you might benefit from supplementation (compared to people with mild hypertension).

If your blood pressure is over 180 on the systolic reading or over 120 on the diastolic reading, you should seek immediate medical care. This level of hypertension is an emergency — not something you want to treat with supplements at home. 

Unfortunately, there aren’t too many symptoms of hypertension. Blood pressure often rises undetected until it becomes too high for your body to handle. Contrary to popular belief, you probably won't notice visible signs and symptoms like dizziness or facial redness — though you might occasionally. If you have a history of hypertension, make sure to check your blood pressure regularly.

Lifestyle changes, exercise programs, and dietary modifications are key to treating high blood pressure in its early stages. If you want to try taking supplements as well, it’s very important to consult your doctor beforehand, especially if you’re already taking blood pressure medication for your hypertension. Similarly, it’s a good idea to talk to your doctor before you try treating moderate-to-severe levels of high blood pressure at home. 

If you’re dealing with mild hypertension or using supplements to lower moderate-to-severely high blood pressure under a doctor’s supervision, consider trying the following products:

Magnesium

Magnesium regulates the body’s relaxation response, blood pressure, and nerve health. It’s available in foods like beans and nuts, but some people do not get enough through their diets. 

The results of a recent study show that 300 milligrams a day of magnesium lowered participants’ systolic and diastolic blood pressure and raised the level of this mineral in the participants’ bloodstreams. However, researchers cautioned that more studies are needed to fully understand how much magnesium to give patients and for how long — and to determine whether the lowering of blood pressure is long-lasting.

Green tea 

Green tea contains an amino acid called L-theanine, which is often sold by itself as a “calming” supplement. In a study assessing L-theanine’s effects on psychological stress, researchers determined that L-theanine could inhibit blood pressure rising during stressful tasks and affect the participants’ mental perception of stress.

Turmeric (curcumin)

The spice turmeric and its active component (called curcumin) might have a beneficial effect on blood pressure. Research indicates that turmeric can lower systolic blood pressure if it’s taken regularly, though researchers aren’t sure how much someone would have to take and for how long. 

Ask your doctor if they believe that turmeric or curcumin supplementation would help you.

Fish oil

Fish oil that contains Omega-3 fatty acids has become widely known as a heart health supplement that can also potentially ease the pain of inflammation. While it’s not a magic pill for any health condition, fish oil has been extensively researched and is a good candidate for reducing blood pressure naturally. 

Taking around three grams of high-quality fish oil that contains the omega-3 fatty acids DHA and EPA, for instance, has been shown to reduce blood pressure. You can purchase pills or liquids if you choose to take fish oil. 

Some of these supplements may cause an upset stomach, though, while others can interact with prescription medication and vitamins. Check with your doctor before taking high doses of fish oil if you have a medical condition. 

If you dislike fish oil or cannot take it because of medication interactions, you can try to add more servings of fish to your diet. Or, if you don’t or can’t eat fish, try an algae-derived omega-3 supplement.

Learning that you have hypertension can be frightening, but fortunately, it’s a very manageable condition when caught early. Commit to lifestyle changes that are proven to lower blood pressure, and with your doctor’s go-ahead, try one of these natural supplements to lower your blood pressure safely.