What moves the number, and by how much
Blood Pressure Supplements
Most blood-pressure supplements produce small effects compared with diet, sodium reduction and medication. These are the ones with measurable, replicated results.
What the evidence says
- Magnesium shows small but repeatable reductions in systolic pressure in meta-analyses.
- Omega-3 at higher doses produces modest reductions, largest in untreated hypertension.
- No supplement replaces prescribed antihypertensive therapy — talk to your clinician first.
Supplements in this topic
Minerals
Magnesium
Moderate evidence
Improves sleep quality and reduces muscle cramps in people who are deficient. Many diets are low in magnesium.
Verdict: Helpful for deficiency; limited extra benefit for replete people.
410 studies reviewed
High doses can cause diarrhea
Omega-3
Omega-3 fish oil
Moderate evidence
Reduces triglycerides and may lower cardiovascular risk in high-risk groups. Benefits for cognition and mood are promising but less certain.
Verdict: Heart and triglyceride benefits are well-supported.
620 studies reviewed
High doses can increase bleeding risk
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