6 Supplements to Lower Blood Pressure in Women

High blood pressure is remarkably common—and remarkably easy to miss. Nearly half of U.S. adults are dealing with high blood pressure, officially defined as a systolic reading over 130 mm Hg (millimeters of mercury), a diastolic reading over 80 mm Hg, or already being on medication for it. 

For women specifically, prevalence rises sharply with age, from about 1 in 4 women ages 18 to 39 to more than 7 in 10 women ages 60 and older—a jump that tracks closely with the menopause transition. In fact, one frequently cited estimate puts it even more starkly: roughly 75% of postmenopausal women in the U.S. have hypertension.

So can a supplement change any of that? The honest answer: Some of them can, a little bit. In clinical trials, a handful of nutrients produce measurable (but modest) reductions in blood pressure. But when it comes to reducing your blood pressure, no supplement can go toe-to-toe with prescription medication for those who need it. No one should suddenly stop, skip, or delay blood pressure medication in favor of a supplement—that decision belongs in a conversation with a clinician.

With that important context in place, keep reading to learn what the research actually shows: which blood pressure supplements may help (and which ones may make things worse), other natural remedies for high blood pressure, and signs it’s time to loop in a healthcare professional.

6 Supplements That May Help Lower Blood Pressure

From the well-studied to the surprisingly underrated, here's what the research says about popular natural remedies for high blood pressure.

1. Magnesium

Magnesium may modestly reduce blood pressure. A 2025 systematic review and meta-analysis in the journal Hypertension found that magnesium supplementation lowered systolic blood pressure by an average of 2.81 mm Hg and diastolic pressure by 2.05 mm Hg compared with placebo. Those who were already on blood pressure medication or who had confirmed low magnesium levels noticed bigger drops. 

Magnesium may also help with other midlife health woes, including stress and sleep problems. 

One word of caution: Hypertension is common in people with kidney (renal) impairment, and in that group, magnesium supplements shouldn't be taken without medical supervision. That’s because impaired kidneys can't clear excess magnesium as efficiently, raising the risk of it building up to unsafe levels. Magnesium supplementation can also cause gastrointestinal (GI) side effects, including diarrhea, in some people.

2. CoQ10

Coenzyme Q10, an antioxidant your body uses for cellular energy production, is often brought up for people on statins (which can lower natural CoQ10 levels). But CoQ10 may have modest benefits for your blood pressure, too.

A 2025 systematic review and meta-analysis found CoQ10 reduced systolic blood pressure (by about 3.44 mm Hg) but had no meaningful effect on diastolic pressure. Interestingly, lower doses of CoQ10 (under 200 milligrams per day) taken for longer than 8 weeks worked better than higher, shorter-term dosing—a good reminder that more isn't always more when it comes to supplements.

3. Aged Garlic Extract

Aged garlic extract is among the better-studied supplements to lower blood pressure. A 2024 systematic review and meta-analysis found that aged garlic extract reduced systolic blood pressure by about 4 mm Hg. Some individual trials have shown larger effects (for example, one earlier study found a nearly 12-point systolic drop at a specific dose), but effect sizes can vary quite a bit from study to study—so it's worth treating garlic as promising rather than a guaranteed fix. 

One quick caveat: Garlic can make blood clot less easily. So if you’re on blood thinners (anticoagulants)—as many people with heart issues and high blood pressure are—check with your clinician before trying garlic supplements, as they could present heightened bleeding risk.

4. Hibiscus

Hibiscus tea (sometimes called sour tea) may be another effective option for reducing blood pressure. A 2022 systematic review and meta-analysis found hibiscus reduced systolic blood pressure compared with placebo, with the biggest effects seen in people who started with elevated blood pressure. As with several supplements on this list, benefits appeared to build with consistent use rather than showing up overnight. Plus, dosing in these trials varied, so experts say a standardized extract may give more consistent, reliable dosing than home-brewed tea. 

It’s worth nothing, though, that unlike a simple mineral like magnesium, hibiscus is a complex plant extract. Preclinical studies suggest it can alter how the body processes certain blood pressure medications, so people on antihypertensives should check with their clinician before trying it.

5. Beetroot 

Beetroot is rich in dietary nitrates, which the body converts into nitric oxide—a molecule that helps blood vessels relax, helping to lower blood pressure. 

The supporting research here comes with real caveats worth knowing. A widely cited systematic review and meta-analysis from 2013 found that supplementing with beetroot juice or other foods rich in inorganic nitrates led to a significant systolic reduction of about 4.4 mm Hg. However, it pooled small, short crossover trials, with individual trials ranging from 7 to 30 people and interventions lasting anywhere from 2 hours to 15 days. A more recent meta-analysis that focused specifically on adults with diagnosed hypertension confirmed a systolic benefit of beetroot juice supplementation lasting up to 90 days—but didn't find support for a sustained 24-hour blood pressure reduction. 

What all this means: Beetroot juice may have a real, short-term effect on your blood pressure, but the long-term picture is still being filled in. (You also need to drink quite a bit of beetroot juice every day to notice beneficial effects for your blood pressure, which may not be super appealing.) 

6. Potassium (from Dietary Sources)

Potassium helps the body clear excess sodium and eases tension in blood vessel walls. A 2020 dose-response meta-analysis of 32 randomized trials, published in the Journal of the American Heart Association, found that getting enough potassium can help lower blood pressure, but only up to a certain point. (Very high intakes of potassium offered no additional benefit.) One thing to note: most of the trials were conducted in people who already had hypertension. 

Be cautious with potassium if you have kidney problems or are taking certain blood pressure medications (like ACE inhibitors or potassium-sparing diuretics) because you could develop dangerously high potassium levels if you supplement without medical guidance. 

Another important disclaimer: Eating more potassium (like adding a banana to breakfast) is not the same thing as taking potassium supplements. Increasing your dietary potassium (such as by eating more fruits and veggies) is generally beneficial, as long as you’re healthy with no kidney impairments and aren’t taking medications that affect your electrolyte levels. On the other hand, taking a potassium supplement isn’t typically recommended, since it could raise your potassium to dangerously high levels and even lead to life-threatening heartbeat issues (arrhythmias).

Why Does Blood Pressure Rise During Menopause?

Menopause can contribute to higher blood pressure (yet another item to add to the list of “stuff menopause gave me that I didn’t ask for.”) It largely comes down to fluctuating levels of estrogen. 

In premenopausal women, circulating estrogen helps maintain vasodilation (the relaxed, open state of blood vessels) and supports healthy blood pressure regulation. As estrogen production declines through the menopause transition, blood vessels lose some of that natural flexibility, your body’s sensitivity to salt can increase, and fat tends to redistribute toward the midsection—all of which nudge blood pressure upward. 

One cross-sectional study found that postmenopausal women showed higher baseline systolic pressure than premenopausal women, with systolic pressure climbing roughly 5 mm Hg over 5 years of follow-up in the transitional period. Sleep disruption and hot flashes, which are common in perimenopause, can amplify the effect further. 

All this is why it’s worth getting your blood pressure checked regularly throughout the menopausal transition, even if your numbers have always run normal before. That’s especially true for women who had gestational hypertension, gestational diabetes, or preeclampsia, as they have a higher risk of developing high blood pressure later in life and should get regular screenings.

Supplements and Ingredients That Can Raise Blood Pressure

Not every "natural" ingredient out there is blood-pressure-friendly. A few deserve real caution, including:

• Licorice root: The compound glycyrrhizin in licorice can trigger a condition called pseudohyperaldosteronism (say that 10 times fast!) in which the body inappropriately retains sodium and loses potassium, raising blood pressure. A 2026 narrative review walks through the mechanism, and a recent case series of 6 patients illustrates how it plays in real patients—though case reports like this can't tell us how common the reaction is in the general population. Licorice shows up in candies, teas, and supplements, often without a clear warning label. (It’s also a common ingredient in herbal supplements designed for hot flashes and for women in midlife in general.)
• Bitter orange (synephrine): Often used in weight-loss and energy products, bitter orange's active compound synephrine has adrenaline-like effects. A 2022 systematic review and meta-analysis concluded that synephrine tends to raise both blood pressure and heart rate, with no solid evidence it actually helps with weight loss.
• Caffeine and guarana: High doses can raise blood pressure and heart rate, especially in people not used to regular caffeine intake.

It's also worth reviewing everyday medications and supplements with a clinician. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen have been associated with modest blood pressure increases in hypertensive patients, according to one study of over 2,600 people, and some decongestants carry similar caution. Some antidepressants and stimulants such as Ritalin can elevate bloop pressure, too. 

How to Choose a Safe Blood Pressure Supplement

If you’re interested in trying supplements or vitamins for high blood pressure, it’s important to talk with a healthcare professional, such as a Midi clinician, about what care solutions may be best for you. But in general, here are a few best practices to keep in mind:

• Look for third-party testing to confirm what's actually in the bottle.
• Ask your clinician about interactions: Several supplements on this list (particularly magnesium and increased dietary potassium) can amplify the effects of blood pressure medications or blood thinners.
• Set realistic expectations: Benefits build over weeks, not days, and improvements are typically modest at best.
• Start one supplement at a time, at an evidence-based dose, so you can actually tell what's helping.
• Keep a blood pressure diary: Measure your blood pressure regularly (1 or 2 times per day) and jot down your numbers so you can pick up on changes.

Natural Ways to Lower Blood Pressure Beyond Supplements

Supplements work best as one piece of a larger picture. Here are some other strategies to consider if you’re wondering how to lower blood pressure naturally:

• Follow a DASH (Dietary Approaches to Stop Hypertension) eating pattern with reduced sodium. This is the best-proven natural approach to reduce your blood pressure, and one that overlaps closely with a broader menopause-friendly diet.
• Make time for regular movement, including strength training. Even brisk daily walking shows measurable benefits.
• Prioritize sleep and stress management. Both are closely tied to blood pressure, and both take a hit during perimenopause and menopause, when chronically elevated cortisol can compound the effect.
• Limit alcohol and avoid smoking, as both have an outsized effect on blood pressure over time.

When to Talk to a Clinician About Your Blood Pressure

If you're seeing repeated blood pressure readings at or above 130/80 mm Hg—or any single very-high reading—it's worth prompt medical attention rather than a wait-and-see approach. Needing medication isn't a personal failure; for many women, it's simply the most effective way to protect the heart, brain, and kidneys long-term. 

A Midi clinician can help you look at blood pressure in the context of your broader hormone picture, cardiovascular risk, and lab work, and build a plan that may include lifestyle changes, evidence-informed supplements, hormone therapy where appropriate, and medication when it's needed.

Key Takeaways

• Nearly half of U.S. adults have high blood pressure, and risk rises sharply for women after menopause, largely due to declining estrogen's effect on blood vessel flexibility.
• In scientific trials, magnesium, aged garlic extract, CoQ10, beetroot, and hibiscus all show modest, evidence-backed reductions in blood pressure, but they’re not a cure and may not be as reliably producible with over-the-counter supplements. Getting enough potassium in your diet may also help.
• Licorice root, bitter orange, and high-dose caffeine can raise blood pressure—worth checking labels carefully.
• Supplements should complement, never replace, prescribed medication and a clinician-guided plan.

Frequently Asked Questions (FAQs)

What supplement lowers blood pressure the most? 

Aged garlic extract and hibiscus tend to show the largest average reductions in systolic blood pressure, though individual results vary and neither replace prescription medication for diagnosed hypertension.

What is the best drink in the morning for high blood pressure? 

The best drink in the morning for high blood pressure may be hibiscus tea, as it has the most direct supporting research among beverages, with meta-analyses showing meaningful reductions with regular consumption over several weeks.

What is the fastest thing to lower blood pressure? 

No supplement works quickly—benefits typically take weeks to appear. For an acute, dangerously high reading, that's a medical situation, not a supplement one; contact a clinician or seek care right away.

Can menopause cause high blood pressure?

Yes. Declining estrogen during menopause reduces blood vessel flexibility, increases salt sensitivity, and promotes abdominal fat gain—all of which can raise blood pressure. Regular blood pressure monitoring is recommended during the menopausal transition even if your numbers were previously normal.