Best Supplements for Blood Pressure: What Lowers It (a Little)
Potassium and magnesium modestly lower blood pressure, mainly when intake is low. Potassium pills can be dangerous with some medicines. See what works best.
By the editorial team · Updated Oct 14, 2026 · 3 sources cited
The best supplements for blood pressure lower it only a few points. Potassium has good evidence, especially from food, but potassium pills can be dangerous with kidney disease and some blood pressure medicines. Magnesium modestly lowers blood pressure in meta-analyses. Cutting salt, losing weight and medication have much larger effects.
Evidence-ranked options
| Supplement | Evidence | Typical dose | Notes |
|---|---|---|---|
| Potassium (from food) | B | Fruits, vegetables, beans; supplements only if prescribed | Lowers blood pressure, especially with high salt intake. |
| Magnesium | B | Up to 350 mg supplemental a day | Small reductions in meta-analyses. |
| Omega-3 | C | 2–3 g EPA + DHA in studies | Small effects; check with your doctor. |
| Garlic | C | As studied | Small effects; increases bleeding risk with blood thinners. |
| CoQ10 | C | 100–200 mg | Inconsistent results. |
A: strong · B: moderate · C: limited or mixed · D: good evidence of no benefit. See the evidence database.
Danger: potassium pills with some medicines
ACE inhibitors, ARBs and spironolactone raise potassium. Adding supplements can cause dangerously high potassium. Check with our drug interaction lookup. For the bigger picture, see heart health supplements.
Ingredient guides
Frequently asked questions
Can supplements replace blood pressure medication?
No. Don't stop medication without your doctor. Supplements may lower blood pressure slightly and can interact with medicines.
What lowers blood pressure fastest naturally?
Cutting salt, the DASH eating pattern, regular activity, losing excess weight and limiting alcohol all have proven effects.
Sources
- Filippini T et al. Potassium intake and blood pressure: a dose-response meta-analysis of randomized controlled trials. J Am Heart Assoc. 2020
- Zhang X et al. Effects of magnesium supplementation on blood pressure: a meta-analysis of randomized double-blind placebo-controlled trials. Hypertension. 2016
- NHLBI: High Blood Pressure
Educational content, not medical advice. Read our medical disclaimer.