Here’s the good news: If you lower your blood pressure by just a tiny amount, it can make a huge difference to your health.
In fact, studies show a small dip in high blood pressure by just 5-mmHg can result in a:
34% drop in stroke risk
21% reduction in risk of ischemic cardiomyopathy
10% fall in risk of developing cardiovascular events
Indeed, while many patients will need medication, some can control hypertension with lifestyle modifications — such as a low salt diet, regular exercise and limiting refined sugar.
Hypertension research also uncovered the untapped potential of herbal supplements.
A 2021 study published in The Journal of Alternative and Complementary Medicine discovered dietary supplements were linked to better blood pressure control.
These supplements can help you obtain the “hypertension-fighting” nutrients you need, but which cannot be obtained from a normal diet.
For example, while many take a potassium supplement as it helps bring down sodium levels, bioactive compounds that naturally lower blood vessel inflammation, reduce cholesterol plaque in arteries, and have a vasodilatory effect (ease blood flow) are important too.
As we picked the best supplements for high blood pressure, we looked into what's inside the supplements, whether the key ingredients are backed by research papers, and if they've been third-party tested for quality. So you can be assured our top picks are chosen with careful consumers in mind.
Our Top-Ranked Choices
Best Overall: Ginseng Turmeric Superjuice by The Purest Co
Best Potassium: Potassium Gluconate by Nature Made
Best Magnesium: Magnesium Taurate Plus by KAL
Best Calcium: Calcium Plus D by 21st Century
Best Omega-3 Fatty Acids: Omega 3 Fish Oil by Physician Formulated
Best Overall For Hypertension
1. Ginseng Turmeric Superjuice by The Purest Co
Pros
Third-party tested
Features Wild American Ginseng for an immunity boost
Cons
May interact with blood thinners
Ginseng Turmeric Superjuice earns the top spot as it brings together a holistic mix of herbs that tackles multiple aspects of blood pressure control. Its star ingredient, Turmeric Curcugen™ extract, is a special form of curcumin that’s easily absorbed. This anti-inflammatory superfood is known for its ability to prevent cholesterol plaque build-up in arteries, relax stiffened blood vessels and help restore healthy blood pressure levels.
Studies recommend adding Piperine to boost how well your body absorbs and uses curcumin. With Ginseng Turmeric Superjuice, you get the added benefit of Piperine. Combined with Turmeric Curcugen™, it offers over 39x higher bioavailability compared to regular curcumin. Each serving is loaded with 200mg of American Ginseng, known to improve arterial stiffness, lower systolic blood pressure and boost immunity.
Best Potassium
2. Potassium Gluconate by Nature Made
Pros
Tested and verified by USP
No preservatives
Cons
Some complains of difficulty swallowing pills
Potassium can help balance sodium levels, relax blood vessels, and reduce blood pressure. It can be found in foods like bananas, avocados, and cantaloupe. However, getting enough potassium through diet alone can be difficult if you have a medical condition like Crohn's disease or ulcerative colitis that slows potassium absorption.
Nature Made’s product contains 90 mg of potassium, which is 3% of the daily value. It may not be recommended to take more than this dose unless advised by your doctor. Potassium gluconate also has a high absorption rate of 94%, making it one of the most effective forms of potassium in the market.
Best Magnesium
3. Magnesium Taurate Plus by KAL
Pros
Contains heart-healthy vitamin B6
Lab-tested for purity
Cons
Daily 400mg of magnesium may not be sufficient for some
Low magnesium levels were found to be linked to hypertension. This essential nutrient helps regulate blood pressure by maintaining the elasticity and thickness of blood vessels.
KAL’s Magnesium Taurate Plus is our top pick for magnesium supplement for hypertension as it features magnesium bound to the amino acid, taurine. This creates a synergistic benefit for blood pressure, as taurine has been shown to lower cholesterol, inflammation and ease blood flow.
Best Calcium
4. Calcium Plus D by 21st Century
Pros
Added vitamin D3 for increased absorption
GMP certified
Cons
Not recommended for those with hypercalcemia or history of kidney stones
Calcium isn’t just for your bones – it’s necessary for healthy blood pressure too. Scientists found taking 1,000-1,500 mg of calcium a day may lower systolic and diastolic blood pressure readings by nearly 1.5 mmHg – according to 18 trials spanning 3,140 participants.
21st Century’s Calcium Plus D stands out as the best choice for calcium as it boasts 1,000mg of calcium, and is enriched with vitamin D3 — which boosts calcium efficiency by up to 15%.
Best Omega-3 Fatty Acids
5. Omega 3 Fish Oil by Physician Formulated
Pros
Third-party tested
Certified sustainable sourcing
Cons
Only 2,000mg of omega-3 fish oil per serve
A review published in the Journal of the American Heart Association found that just 3,000mg of omega-3 fatty acids daily can lower high blood pressure by around 4.5mmHg. You can get omega-3 from fish like salmon, mackerel and sardines, as well as chia seeds, flaxseeds and walnuts.
But for those who need a supplement, look no further than Physician Formulated’s Omega 3 Fish Oil. With just 3 softgel capsules, you’ll get 2,000mg of omega-3 oils (915mg EPA and 630mg DHA) – some of the highest levels we’ve come across in any trusted omega-3 product. However, keep in mind that in order to reach the minimum recommended dosage of 3,000mg, you may need to consume more than the daily serving.
FAQs
Why are third-party tested products important?
When dealing with a health condition like hypertension where precise doses and specific ingredients matter, third-party testing ensures that the supplement you’re buying contains the
ingredients it claims to have, and that those ingredients are in the right amounts.
Plus, dietary supplements are not regulated in the same way as medication, and do not require the same rigorous testing for safety and efficacy. The quality and accuracy of labeling of supplements can vary – so third-party testing becomes even more important!
Do I Need A Supplement?
The most ideal is to get essential nutrients and herbs from your diet. However, there are some situations where a supplement can be helpful:
✅ The older we are, the less we’re able to absorb the nutrients we need from our food. In such cases, a supplement can help replenish the gaps, and ensure we are still getting essential nutrients and vitamins involved in blood pressure control.
✅ Some medications and health conditions may drain our bodies of some crucial nutrients too.
✅ Getting the right ingredients or doses may be difficult through diet alone. For example, curcumin is poorly absorbed by the body, and in order to obtain the highly-absorbable Turmeric Curcugen™, this patented extract is only available in a supplement like Ginseng Turmeric Superdrink. A supplement helps you access some superfoods not found in a regular diet.
Ultimately, whether you face any of the above issues, it’s best to consult with your doctor if you are still concerned about adding a new supplement to your daily routine.
Who is at Risk of Hypertension?
Over 1 billion people in the world have hypertension, but it’s a “hidden killer” that has no symptoms. Here are some factors that increase the risk of high blood pressure:
Diabetes
Unfortunately, a whopping 60% of diabetics also develop hypertension. Prolonged high blood sugar causes damage to the blood vessels, leading them to stiffen and harden – triggering high blood pressure.
Elevated Blood Pressure
Annual health check shows your blood pressure slightly above normal? If it’s 120/80 - 129/80 mmHg, your risk of developing hypertension also increases.
Overweight
Nearly 80% of people with hypertension are overweight. Those excess pounds are NOT good for your heart, requiring it to work extra hard to pump blood around the body. This extra strain can lead to hypertension.
High Sodium Diet
Love salty foods and processed snacks? A diet high in sodium can increase risk of high blood pressure, because too much sodium draws in excess water into your blood – creating an abnormal pressure in your blood vessels.
Family History
If your parent or sibling has hypertension, your risk may be higher too.
Smoking & Alcohol Consumption
Not only does nicotine stimulate hormones that increase blood pressure, smoking can damage blood vessels too. This makes it a proven risk for hypertension, heart attack and stroke.
Health Conditions
Certain underlying health conditions, such as diabetes, kidney disease, and sleep apnea, can increase the risk of hypertension.
While these factors increase the likelihood of developing hypertension, they don't guarantee it will happen. With healthy lifestyle changes – exercise, balanced diet, and even the help of supplements – you can reduce your risk of hypertension.
