I gather the best supplements, food, and other methods to lower blood pressure in this article.
Below is a summarized table of the foods, drinks, and supplements I evaluated for lowering systolic blood pressure (SBP), including their approximate SBP reduction in mm Hg and the typical daily consumption amount based on scientific studies or practical recommendations. These amounts reflect the dosages or servings used in research showing the reported effects, adjusted where necessary for general applicability.
| Product | Category | Approx. SBP Reduction (mm Hg) | Daily Consumption Amount | Suggested Brand/Product |
|---|---|---|---|---|
| Celery Seed Extract | Supplement | 8-12 | 500-1,000 mg (up to 1.34 g) | Nature’s Way Celery Seed |
| Coenzyme Q10 | Supplement | 10-11 | 100-200 mg (capsule form) | Qunol Ultra CoQ10 |
| Olive Leaf Extract | Supplement | ~11 (less consistent) | 500-1000 mg (capsule form) | NOW Foods Olive Leaf Extract |
| Spirulina | Supplement | ~11 (limited data) | 1-8 g (powder or tablet) | Nutrex Hawaii Pure Hawaiian Spirulina |
| Nitrate Supplement | Supplement | 7-10 | 400-500 mg (capsule or powder) | Berkeley Life Nitric Oxide Support |
| Garlic | Food | 6-10 | 600-1200 mg (extract) or 2-4 g raw | Kyolic Aged Garlic Extract |
| Flaxseed | Food | Up to 10 (variable, ~2-10) | 30-50 g (ground, ~2-3 tbsp) | Spectrum Essentials Organic Ground Flaxseed |
| Hibiscus Tea | Drink | ~7 | 240-720 ml (1-3 cups, brewed) | – |
| Nigella Sativa | Supplement | 5-7 | 500-1,000 mg (extract) or 2-5 g (oil/seeds) | Amazing Herbs Black Seed |
| Ginger Supplement | Supplement | 5-6 | 2-3 g (2,000-3,000 mg) | Nature’s Bounty Ginger Root |
| Green Coffee Extract | Supplement | 4-6 | 200-400 mg | Purely Optimal Green Coffee Bean Extract |
| Pomegranate Juice | Drink | ~5 | 200-500 ml (1-2 cups) | – |
| Fish Oil | Supplement | 2-5 | 1-3 g (EPA+DHA, capsule form) | Nordic Naturals Ultimate Omega |
| Magnesium | Supplement | Variable (~2-5) | 300-400 mg (tablet form) | Doctor’s Best High Absorption Magnesium |
| Potassium | Supplement | ~4-5 | 2-4 g (via supplement or diet) | NOW Foods Potassium Citrate |
| Dark Chocolate | Food | ~3 | 10-30 g (50-85% cocoa) | Lindt Excellence 85% Cocoa |
### Notes on Consumption Amounts
– **Coenzyme Q10**: Studies typically use 100-200 mg/day, often in capsule form, as seen in the 2016 *Journal of Human Hypertension* meta-analysis.
– **Beetroot Juice**: Research (e.g., *Hypertension*, 2010) uses 250-500 ml, reflecting nitrate content sufficient for effect.
– **Garlic**: Effective doses range from 600-1200 mg of extract or 2-4 g of raw garlic (about 1-2 cloves), per meta-analyses like *Journal of Clinical Hypertension* (2016).
– **Flaxseed**: Studies like *Hypertension* (2013) used 30-50 g ground flaxseed daily for significant effects.
**Hibiscus Tea**: 1-3 cups (240-720 ml) brewed from 3-10 g dried petals aligns with trials in the Journal of Nutrition (2010).
– **Pomegranate Juice**: 200-500 ml is typical from studies like *Atherosclerosis* (2011).
– **Fish Oil**: 1-3 g of EPA+DHA is a common dose for modest BP effects.
– **Magnesium**: 300-400 mg/day is a standard supplement dose, though dietary sources vary.
– **Potassium**: 2-4 g/day reflects supplement studies or dietary intake (e.g., via bananas, potatoes).
– **Dark Chocolate**: 10-30 g of high-cocoa chocolate matches *Cochrane* (2017) findings.
– **Olive Leaf Extract**: 500-1000 mg/day is typical in studies showing BP reduction.
– **Spirulina**: 1-8 g/day varies across limited studies (*Hypertension Research*, 2011).
### Caveats
– Reductions are averages or ranges from studies; individual results may vary due to baseline BP, health conditions, or duration of use.
Daily amounts are based on research protocols or general guidelines. You can consult a healthcare provider before starting supplements, especially at higher doses.
– Some items (e.g., flaxseed, spirulina) show variability in effect depending on population or study design.
This table consolidates the options for easy comparison, with CoQ10, beetroot juice, and garlic leading in efficacy, alongside practical daily intake recommendations.
Daily Cialis
Recently, on a podcast with Dr. Peter Attia – Dr. Mohit Khera, who is a urologist with expertise in sexual medicine, suggested using Daily Cialis for lowering blood pressure as well.
Magnesium Taurate
Click Here to Get Magnesium Taurate cheaply from Amazon!
Celery Seed Extract
A randomized placebo-controlled trial in human patients from 2022 shows that:
- Supplementing daily with 1.34 grams of celery seed extract.
- For just 4 weeks.
- Lowered blood pressure by about 9% – which is huge!
- Systolic blood pressure changed from 141.2 ± 5.91 to 130.0 ± 4.38 mmHg
- Diastolic blood pressure changed from 92.2 ± 5.74 to 84.2 ± 4.87 mmHg
Reference: Here is a link to the clinical trial
Hibiscus Sabdariffa – Sour Tea
A study on 60 diabetic patients with mild hypertension concluded that:
- Drink Hibiscus Sabdariffa Tea two times a day for 1 month.
- Systolic blood pressure was down by 21.7 mmHg – which is -20% from the starting point.
- Diastolic blood pressure has no significant change.
Reference: Here is a link to the study
Green Coffee Extract
A meta-analysis of randomized controlled trials from 2019 shows that:
- Supplementing 2 times daily with about 400 milligrams of green coffee bean extract.
- For just 4 weeks.
- Lowered blood pressure by about 2% to 4% – which is nice.
- Systolic blood pressure was down by 3.914 mmHg.
- Diastolic blood pressure was down by 2.170 mmHg.
Reference: Here is a link to the research
Ginger
A meta-analysis of 6 randomized clinical trials (345 participants) concluded:
- Systolic BP – Median reduction of 6.36 mmHg.
- Diastolic BP – Median reduction of 2.12 mmHg.
- Dosage – 3 grams of Ginger per Day.
Reference: Here is a link to the meta-analysis of clinical trials
Kyolic Aged Garlic Extract
A meta-analysis of 12 trials and 553 hypertensive participants concluded:
- Kyolic Aged Garlic supplements lower blood pressure.
- Systolic blood pressure was down by an average of 8.3 mmHg.
- Diastolic blood pressure was down by an average of 5.5 mmHg.
Reference: Here is a link to the meta-analysis of clinical trials
Nigella Sativa
A meta-analysis of 11 randomized control trials and 860 hypertensive participants concluded:
- After the mean treatment of Nigella sativa for a duration of 8.3 weeks.
- Systolic blood pressure (SBP) means decreased from 132.85 to 125.19 mmHg.
- Diastolic blood pressure (DBP) decreased from 82.63 to 77.74 mmHg.
Reference: Here is a link to the meta-analysis of clinical trials
Cucumber Juice
A clinical trial of 20 hypertensive participants concluded:
- 20 people over the age of 60 with high blood pressure participated.
- The researchers had the test subjects drink a glass of cucumber juice twice a day (from 1 medium cucumber).
- Each glass consisted of 200 milliliters of water and 100 grams of fresh cucumber.
- The test subjects had put the cucumber in a blender and mixed the juice with water. The test subjects therefore consumed 200 grams of cucumber every day.
- Systolic blood pressure (SBP) means decreased by average of 16.5 mmHg.
- Diastolic blood pressure (DBP) decreased by average of 9.5 mmHg.
Reference: Here is a link to the clinical trial
Contents
