Best Supplements for Reduced Systolic Blood Pressure
Ranked by research evidence. Compare 106 supplements across 159 papers from the biomedical literature, with effect direction, evidence strength, and dose range for each.
Top picks by evidence
- Moderate evidence4 studies
Across 4 studies, all reported beneficial effects of vitamin C on reducing systolic blood pressure, with a predominant moderate effect size. Two meta-analyses (the highest-quality evidence) found significant reductions, including an estimated 3.7 mmHg decrease in adults and benefits in individuals with type 2 diabetes. Studies ranged from 40 days in one trial to meta-analyses without specified durations, with a median study duration of 40 days, suggesting effects may appear within weeks.
- Moderate evidence4 studies
Across 4 studies, all reported beneficial effects on systolic blood pressure, with a predominant small effect size (3 small, 1 moderate). The most comprehensive meta-analyses showed a reduction of approximately 3 mmHg (e.g., -3.25 mmHg, 95% CI: -4.44 to -2.06). Effects were observed in diverse populations including patients with metabolic diseases and postmenopausal women, with study durations typically ranging from 4 to 8 weeks.
- Moderate evidence3 studies
Across 3 studies, all 3 reported statistically significant beneficial effects of beetroot supplementation on reducing systolic blood pressure. Effect sizes were mixed (small to moderate), with the largest meta-analysis showing a small dose-dependent reduction of -0.28 to -0.48 mmHg per mmol nitrate intake, while a small RCT observed a moderate reduction of -7 mmHg with 140 ml beetroot juice (~14.0 mmol nitrate). The evidence primarily comes from adults in clinical settings, with the most-studied form being beetroot juice.
Dose: per mmol nitrate intake to ~14.0 mmol/day
106 supplements
- ModerateVitamin CAcross 4 studies, all reported beneficial effects of vitamin C on reducing systolic blood pressure, with a predominant moderate effect size. Two meta-analyses (the highest-quality evidence) found significant reductions, including an estimated 3.7 mmHg decrease in adults and benefits in individuals with type 2 diabetes. Studies ranged from 40 days in one trial to meta-analyses without specified durations, with a median study duration of 40 days, suggesting effects may appear within weeks.4 beneficial4 studies
- ModerateBlack CuminAcross 4 studies, all reported beneficial effects on systolic blood pressure, with a predominant small effect size (3 small, 1 moderate). The most comprehensive meta-analyses showed a reduction of approximately 3 mmHg (e.g., -3.25 mmHg, 95% CI: -4.44 to -2.06). Effects were observed in diverse populations including patients with metabolic diseases and postmenopausal women, with study durations typically ranging from 4 to 8 weeks.4 beneficial4 studies
- LowflaxseedAcross 4 studies, 3 reported beneficial moderate-sized reductions in systolic blood pressure, but the highest-quality meta-analysis (n=1136, evidence score 7) found no significant effect (SMD 0.50; 95% CI: -1.25 to 0.25, p=0.193). The beneficial studies showed moderate reductions (WMD -4.30 to -8.64 mmHg) in clinical populations with metabolic diseases, type 2 diabetes, cardiovascular risk factors, or hypertension. No consistent dose or form was reported across studies.3 beneficial1 neutral4 studies
- ModerateBeetrootAcross 3 studies, all 3 reported statistically significant beneficial effects of beetroot supplementation on reducing systolic blood pressure. Effect sizes were mixed (small to moderate), with the largest meta-analysis showing a small dose-dependent reduction of -0.28 to -0.48 mmHg per mmol nitrate intake, while a small RCT observed a moderate reduction of -7 mmHg with 140 ml beetroot juice (~14.0 mmol nitrate). The evidence primarily comes from adults in clinical settings, with the most-studied form being beetroot juice. · Dose: per mmol nitrate intake to ~14.0 mmol/day3 beneficial3 studies
- LowRed GrapeAcross 4 studies, 2 reported beneficial small effects and 2 reported neutral small effects on systolic blood pressure. The beneficial findings come from a systematic review and an RCT in NAFLD patients, while a short-term RCT and a meta-analysis showed no significant effect. The median study duration was 34 days (range 7–60 days), and the most common dose was 520 mg/day of grape seed extract. · Dose: 520 mg/day2 beneficial2 neutral4 studies
- LowL-ArginineAcross 4 studies, 2 reported beneficial effects of L-arginine on reducing systolic blood pressure, while 2 found neutral results. The beneficial effects ranged from small to large, with a moderate effect observed in one meta-analysis (SBP reduction of -5.64 mmHg) among pregnant women. The most-studied populations were pregnant women and older adults, but doses and forms were poorly reported, limiting convergence on an effective dose range.2 beneficial2 neutral4 studies
- ModerateFenugreek SeedAcross 3 studies, 2 reported small beneficial effects of fenugreek seed supplementation on reducing systolic blood pressure, with a meta-analysis (2023) showing a significant reduction (WMD: 3.46 mmHg). The third study found no significant between-group difference. Effects were typically observed at 12-14 weeks. The most-studied dose range is around 5-15 g/day of fenugreek seed. · Dose: 5-15 g/day2 beneficial1 neutral3 studies
- LowHibiscusAcross 3 studies, 2 reported beneficial effects (moderate to large) on systolic blood pressure, while 1 found no significant overall effect. The median study duration was 104 days, suggesting effects may appear over several months. The evidence primarily comes from adults with mild-to-moderate hypertension, though results varied by subgroup.2 beneficial1 neutral3 studies
- LowavocadoAcross 3 studies, 2 reported small beneficial effects on systolic blood pressure, while 1 reported a neutral effect. The most studied dose was 1 avocado daily. Effects were observed in clinical populations (abdominal obesity, elevated triglycerides) with a median study duration of 101 days. · Dose: 1 avocado daily2 beneficial1 neutral3 studies
- LowFlaxAcross 3 studies, 2 reported beneficial effects of flax on reducing systolic blood pressure, while 1 found a neutral effect. The effect sizes were mixed (small to large), with the largest effect observed in a 49-day trial using 25 mL/day flaxseed oil in patients with metabolic syndrome. The median study duration was 49 days, suggesting effects may be observed after 7 weeks of supplementation. · Dose: 25 mL/day2 beneficial1 neutral3 studies
- LowHesperidinAcross 3 meta-analyses, 2 reported beneficial effects of hesperidin on reducing systolic blood pressure, with effect sizes ranging from small to moderate, while 1 neutral study found no statistically significant change. The beneficial effects were most pronounced in patients with type 2 diabetes, with one meta-analysis reporting a moderate effect (WMD = -4.32 mmHg, p = 0.01). Doses exceeding 500 mg/day were associated with a significant but small reduction in systolic blood pressure in adults. · Dose: exceeding 500 mg/day2 beneficial1 neutral3 studies
- LowVitamin DAcross 3 studies, 2 reported beneficial small-to-moderate effects of vitamin D supplementation on reducing systolic blood pressure, while 1 found no significant association. The most notable benefit was observed in a 2025 meta-analysis showing a small but significant reduction (MD: -2.83 mmHg, 95% CI [-5.47, -0.199], P=0.04). One review reported moderate beneficial effects specifically in obese youths with baseline vitamin D deficiency (<20 ng/mL). Dose and form data were inconsistently reported, though one study used 4,000 IU/day. · Dose: 4,000 IU/day2 beneficial1 neutral3 studies
- Lowchia seedAcross 3 studies, 1 reported a beneficial small effect on systolic blood pressure, while 2 found no significant effect. The only statistically significant finding came from a meta-analysis (2025) with a small effect size (g = -0.119). Effects were predominantly small across studies, and the median study duration was 84 days (reported by only 1 study).1 beneficial2 neutral3 studies
- ModerateL-CarnitineAcross 3 studies, all reported neutral effects of L-carnitine on systolic blood pressure, with small effect sizes and no statistically significant findings. The evidence includes a meta-analysis of 1,412 adults and two smaller clinical studies (metabolically healthy women with obesity and hemodialysis patients). The median study duration was 56 days, but only one study specified a dose (L-carnitine-tartrate 1000 mg/day).3 neutral3 studies