Research is formalized curiosity. It is poking and prying with a purpose. —Zora Neale Hurston
I think it’s a problem that there is a lack of consistency around what supplements people think might help blood pressure. If you want to use supplements to help blood pressure, then how do you know where to start? How can you know what the most important supplements are?
For example, if I google “blood pressure supplements” then the first page tells me to take CoQ10, Omega-3 fatty acids, and Olive Oil. But the second page tells me to take French Maritime Bark, Anthocyanins, and more.
Who is right? Which supplements are more important? Even if the claims for all of the different supplements are referenced to a seemingly credible medical study, am I supposed to compare all these studies and evaluate the results just to see which one is the most promising? How am I supposed to organize all this information so that I can make the best decisions to prioritize my blood pressure supplementation stack?
One strategy that I think is useful is to review comprehensive lists of supplements that some sources maintain, so you can see most (or all) of the options compared side-by-side to help you make a decision.
One such source is the drugs and supplements guide from Mayo Clinic. I reviewed their evidence grade for all supplements that might help with high blood pressure by creating a google search term that would show the evidence page for every supplement that references blood pressure and exclude prescription drugs.
After going through the roughly 3 pages of results, here’s what I found. There were only three supplements with strong evidence for their use (chocolate; flaxseed oil; omega-3 fatty acids, fish oil, alpha-linolenic acid). Two had “good” evidence (CoQ10 and soy). The rest had “unclear” evidence, even though initial results may seem promising. Why Protein scored an “F” because of evidence against its effectiveness.
I plan on using these grades to help inform research on my own supplement stack and focus on what supplements to prioritize researching more thoroughly.
Strong scientific evidence for this use.
Since chocolate contains caffeine, eating large amounts may increase blood pressure. However, research has shown that dark chocolate or chocolate with high flavonols decreases blood pressure by a small amount in people with elevated blood pressure.
- Flaxseed and flaxseed oil (Linum usitatissimum)
Early evidence suggests that higher levels of ALA in fat tissues may be associated with lower blood pressure. Flaxseed-supplemented diets have lowered blood pressure in human studies. However, future research is needed in this area.
- Omega-3 fatty acids, fish oil, alpha-linolenic acid
Many studies report that omega-3 fatty acids may help reduce blood pressure. However, effects have generally been small, and other trials reported no benefit. Effects may be greater in people who have higher blood pressure and may depend on the dose. DHA may have greater benefits than EPA.
Good scientific evidence for this use.
- Coenzyme Q10
There is good evidence to support the use of CoQ10 in the treatment of high blood pressure. However, more studies evaluating a higher dose for a longer treatment period are needed
- Soy (Glycine max)
Research in humans generally shows that soy lowers blood pressure. Further research is needed to determine the ideal soy preparation for lowering blood pressure.
Unclear scientific evidence for this use.
Early research reported that arginine taken by mouth reduced blood pressure in people with high blood pressure. Larger, high-quality studies are needed before a conclusion can be made.
- Dong Quai
Dong quai may improve high blood pressure in the lungs, blood thickness, and red blood cell volume. Further research is needed.
- Evening primrose (Oenothera spp.)
Research with EPO has shown a lack of significant beneficial effects on heart function and health. Early research suggests that EPO may decrease blood pressure. Additional research is needed in this area.
Some study suggests that folic acid supplementation may decrease high blood pressure. Further study is needed to confirm these results.
Early study suggests that honey may benefit people who have high blood pressure. However, more studies are necessary to confirm these findings.
While some studies report that lycopene may help lower blood pressure, others suggest a lack of benefit or association between lycopene levels and high blood pressure risk. Most of the therapies studied have contained mixed ingredients. More information is needed on the possible effects of lycopene alone. More high-quality studies are needed in this area.
- Melatonin (N-acetyl-5-methoxytryptamine)
Studies report that melatonin may lead to small reductions in blood pressure. Melatonin may also improve cholesterol and reduce oxidative stress in people with metabolic syndrome. A combination treatment for heart disease that included melatonin was found to have blood pressure-lowering effects. Melatonin has been studied with other agents for high blood pressure in elderly people. Further research is needed.
- Vitamin B6
Early research suggests that vitamin B6 may lower blood pressure. More research is needed to confirm these results.
- Vitamin C
In human research, vitamin C supplementation has been shown to decrease blood pressure. Further research is needed in this area.
- Vitamin D
Low levels of vitamin D may be linked to high blood pressure. Blood pressure is often higher during the winter season, at a further distance from the equator, and in people with dark skin pigmentation. However, the evidence is unclear. More research is needed in this area. People who have high blood pressure should be managed by a medical professional.
- Vitamin E
Vitamin E has been studied for the prevention of high blood pressure in pregnant women. However, most studies have been in combination with vitamin C or other micronutrients. Evidence on vitamin E alone is lacking, and further research is needed.
Strong scientific evidence against this use (it likely does not work)
- Whey Protein
Although early studies suggested that whey protein may help reduce blood pressure in people with high blood pressure, higher quality research suggests a lack of effect. More research is needed.
Uses Based on Tradition Or Theory
These supplements are used based on tradition or theories only, aren’t proven to work, so they might even be dangerous.
- Black cohosh (Cimicifuga racemosa, Actaea racemosa)
- Milk Thistle
- Niacin (vitamin B3, nicotinic acid), Niacinamide
- Red Yeast Rice
- Saw palmetto (Serenoa repens, Serenoa serrulata)
- Thiamine (Vitamin B1)
- The 3 most reliable supplements for lowering blood pressure according to Mayo Clinic are chocolate; flaxseed oil; omega-3 fatty acids, fish oil, alpha-linolenic acid
- There is also good evidence to show that Coenzyme Q10 and Soy help lower blood pressure.