Blood Pressure Support

Nutrients connected to Blood Pressure Support

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• Bitter orangeDocumented risk

  Bitter orange does not support healthy blood pressure: a meta-analysis found that synephrine raised it after prolonged use.

• YohimbeDocumented risk

  Yohimbine has been linked to high blood pressure and may reduce the effect of blood pressure medicines (NCCIH, MSK). A risk, not a benefit.

• Hibiscus TeaPreliminary or mixed

  One placebo-controlled trial of the tea lowered systolic pressure in pre- and mildly hypertensive adults; pooled trials of mixed preparations agree; Cochrane found very low certainty for capsules.

• Licorice Root TeaDocumented risk

  A pooled analysis of 18 studies found chronic intake of products with at least 100 mg glycyrrhizic acid a day raised average systolic blood pressure by 5.45 mm Hg. These were licorice products, not tea.

• Soy Sauce & TamariDocumented risk

  Soy sauce is high in sodium (about 880 to 1,000 mg per tablespoon by USDA), and high sodium raises blood pressure. This is a caution, not a benefit.

• Fish SauceDocumented risk

  Fish sauce is very high in sodium; WHO says high sodium raises blood pressure.

• Celtic Grey SaltDocumented risk

  Cutting sodium lowers blood pressure in trials; this salt is mostly sodium chloride, so it is a sodium source and not a blood-pressure aid.

• Kosher SaltDocumented risk

  Cutting sodium lowers blood pressure in trials; this salt is mostly sodium chloride, so it is a sodium source and not a blood-pressure aid.

• Iodized Table SaltDocumented risk

  Table salt is sodium chloride; eating less salt lowered blood pressure in trials. Iodine does not offset this.

• Flaky and Smoked SaltsClinically supported

  Cutting total sodium lowers blood pressure in trials; flaky and smoked salts are still sodium chloride and were not tested as special salts.

• Salt Substitutes (Potassium Chloride)Clinically supported

  Trials show potassium-enriched salt probably lowers blood pressure in adults without high-potassium risk.

• PotassiumPreliminary or mixed

  A potassium-rich diet can help offset sodium's effect on blood pressure. We did not read trial data on potassium pills.

• TaurinePreliminary or mixed

  Two meta-analyses report average systolic drops of about 4 to 5 mmHg with taurine supplements, mostly in people with existing conditions. Results across trials were not uniform.

• Arginine and citrullinePreliminary or mixed

  Arginine lowered blood pressure by a few points on average in a meta-analysis of 22 trials, and citrulline with watermelon did so in another. Evidence is promising but limited and does not replace medical care.

• Grape seed extract and pine bark extract (oligomeric proanthocyanidins, OPC)Preliminary or mixed

  Two grape seed meta-analyses found small drops, but they differed on systolic pressure and trials varied widely; pine bark reviews found no benefit.

• Caffeine supplementsDocumented risk

  MedlinePlus says caffeine increases blood pressure, and people with high blood pressure are advised to ask a health professional about limiting it.

• HibiscusPreliminary or mixed

  Reviews of trials report lower blood pressure than placebo, but results vary widely and a strict Cochrane review judged the evidence insufficient.

• Black seedPreliminary or mixed

  Pooled trials found average blood pressure falls of about 3 mmHg (systolic) and 3 mmHg (diastolic), but results varied a lot between trials and one database calls the evidence conflicting. Not a replacement for blood pressure treatment.

• Olive leafPreliminary or mixed

  Some trials of olive leaf extract found lower blood pressure, but pooled reviews call the evidence limited. It does not replace prescribed medicine.

• ChiaPreliminary or mixed

  Meta-analyses of small trials found modest drops in blood pressure with chia seed or flour; trials are small and differ in design, so this is not proof.

• GuayusaDocumented risk

  This is a risk, not a benefit: blood pressure rose a few mmHg in both trials.

• Uncaria (gou teng)Preliminary or mixed

  Small, low-quality trials of multi-herb Tianma Gouteng formulas, usually added to blood pressure drugs, report larger blood pressure falls than the drug alone; a Cochrane review found no eligible trial of the formula by itself. The effect of gou teng alone is not known.

• Bayberry (wax myrtle)Documented risk

  Bayberry is not a blood-pressure aid; one reference warns it may raise blood pressure. The only blood-pressure study found used a different species in rats.

• Sarpagandha (Indian snakeroot)Clinically supported

  The purified drug reserpine lowered systolic blood pressure in a Cochrane review of 4 trials. This does not show that root products work, and the root also carries mood, surgery and pregnancy cautions.

• Celery seedPreliminary or mixed

  Pooled small trials of celery preparations found lower blood pressure; the authors call efficacy uncertain, and no study used seed as a spice.

• Grape seed extractPreliminary or mixed

  Two meta-analyses found small blood pressure falls but disagreed on systolic pressure, so evidence is mixed.

• SpirulinaPreliminary or mixed

  Pooled trials suggest a small fall in blood pressure (about 4 mm Hg systolic in a 2025 meta-analysis), but trials differ a lot and one recent food-based trial found no effect.

• Za'atarDocumented risk

  Za'atar contains salt, and WHO says too much sodium mainly raises blood pressure. The amount in a mix varies, so check the label.

• WatermelonPreliminary or mixed

  Small average blood pressure falls were seen in trials of citrulline or watermelon products in middle-aged and older adults; most evidence is for supplements, not fresh fruit.

• OlivesDocumented risk

  Olives are a high-sodium food (USDA: 735 to 1,556 mg per 100 g), and cutting sodium lowers blood pressure most in people with hypertension or kidney disease. People told to limit salt should count olives.

• PomegranatePreliminary or mixed

  Meta-analyses of trials, mostly of juice, report lower systolic blood pressure, but results varied widely and the evidence is limited.

• Chaat masalaDocumented risk

  WHO links high sodium to raised blood pressure; this blend contains salt but we have no sodium figure.

• BeetsPreliminary or mixed

  Beet juice lowered clinic systolic pressure by about 5 mmHg in a 2024 meta-analysis, with low certainty; another review found no effect in hypertension. It is not a replacement for blood pressure medicine.

• TomatoesPreliminary or mixed

  A large cohort linked high tomato intake to lower risk of hypertension; lycopene supplements lowered systolic pressure in pooled trials. Observational data do not prove cause.

• MisoDocumented risk

  Miso is salty: USDA lists 3,728 mg sodium per 100 g, about 634 mg per tablespoon. High sodium raises blood pressure; this is a caution, not a benefit.

• Fermented Tofu (Sufu)Documented risk

  Fermented tofu is salty (USDA: 2,873 mg sodium per 100 g); high sodium raises blood pressure. A caution, not a benefit.

• Gochujang & DoenjangDocumented risk

  The pastes are described as high in salt, and high sodium raises blood pressure. A rat study found the opposite for gochujang, but that is not human evidence.

• Energy DrinksDocumented risk

  Energy drinks raised blood pressure acutely in a meta-analysis of trials.

• Cocoa & Hot ChocolateClinically supported

  A Cochrane review found a small drop in blood pressure with flavanol-rich cocoa products in mostly healthy adults. The effect is small and may not apply to every cocoa drink.

• Beet JuicePreliminary or mixed

  Pooled trials in people with high blood pressure found systolic pressure about 5 mmHg lower with beet juice. Certainty ranged from low to moderate, and diastolic and 24-hour pressure did not clearly change.

• Pomegranate JuicePreliminary or mixed

  Pooled trials of juice found systolic pressure about 5 mmHg lower, but the benefit was lost after about 2 months and trials differed a lot.

• Himalayan Pink SaltDocumented risk

  It is salt: sodium raises blood pressure (WHO), and one small trial found pink salt no different from table salt.

• Black Salt (Kala Namak)Documented risk

  Kala namak is mostly sodium chloride, so the usual sodium advice applies; no trial of kala namak and blood pressure was found.

• Black Seed Oil (Nigella)Preliminary or mixed

  Meta-analyses of swallowed black seed found small average drops of about 3 mmHg; study quality varied.

• Pre-Workout SupplementsDocumented risk

  FDA lists raised blood pressure among signs of too much caffeine and says DMAA can raise blood pressure.

• Energy and Focus BlendsDocumented risk

  MedlinePlus says caffeine increases blood pressure; a systematic review found blood pressure rises after energy drinks.

• Polyphenols: quercetin and resveratrolPreliminary or mixed

  Quercetin supplements lowered systolic blood pressure by about 2 to 3 mm Hg in pooled trials; certainty was very low to moderate and the health value is unknown.

• Green tea extract and EGCGPreliminary or mixed

  A Cochrane review found green tea lowered blood pressure in a few trials, but results were not stable. Extract can also raise blood pressure as a side effect.

• GarlicPreliminary or mixed

  NCCIH says limited evidence suggests a small drop in blood pressure in people with high blood pressure.

• Lemon verbenaPreliminary or mixed

  A meta-analysis of 11 small trials found lower average blood pressure with the extract. Larger, longer trials are needed.

• ArjunaPreliminary or mixed

  One small 2026 trial reported a larger blood-pressure fall with arjuna than placebo alongside telmisartan; a meta-analysis found no significant change.

• FlaxseedPreliminary or mixed

  A meta-analysis of 33 trials found average drops of about 3/2.6 mmHg, with very large differences between trials. Evidence is promising but limited.

• Eucommia (du zhong)Preliminary or mixed

  Small trials of bark and leaf extracts gave mixed results on blood pressure: some fall in office readings but no difference on 24-hour monitoring in one placebo-controlled trial. It is not shown to replace prescribed treatment.

• Green coffee beanPreliminary or mixed

  A 2024 meta-analysis reported lower blood pressure; certainty not rated.

• Antrodia camphorataPreliminary or mixed

  A small pilot reported through a review found lower blood pressure over 8 weeks; not confirmed.

• Black seed (nigella)Preliminary or mixed

  Pooled supplement trials found small average falls in blood pressure (about 3 mmHg) with large differences between trials; not studied at spice amounts.

• CardamomPreliminary or mixed

  A 2023 pooling reported very small average falls in blood pressure with cardamom supplements.

• SumacPreliminary or mixed

  One pooling of 15 trials found lower diastolic pressure; it is a small change and only a test number. Trials used powder or supplements, not seasoning amounts.

• GrapesPreliminary or mixed

  A meta-analysis found a small systolic fall (about 3 mmHg) with grape products, low-certainty evidence; juice did not show it.

• OrangesPreliminary or mixed

  Orange juice meta-analysis found 0.98 mmHg lower systolic pressure in adults with overweight or obesity: a very small change.

• Sweet CherriesPreliminary or mixed

  A meta-analysis of cherry trials found no significant blood pressure change, while one small trial of a sweet cherry drink found a fall; eating cherries is not shown to treat high blood pressure.

• BananasPreliminary or mixed

  More potassium intake lowered blood pressure in adults with high blood pressure in a 2013 meta-analysis; bananas were not tested directly.

• KiwifruitPreliminary or mixed

  One trial in male smokers saw lower blood pressure; a 2019 meta-analysis of 5 trials found no significant effect.

• RaisinsPreliminary or mixed

  One small trial found systolic pressure 8.7 mmHg lower than with processed snacks; diastolic did not change significantly.

• OnionsPreliminary or mixed

  Small blood pressure drops with quercetin supplements; onion as food was not tested in those trials.

• Zucchini (Courgette)Preliminary or mixed

  Zucchini provides some potassium (7% DV per cup); trials show higher potassium intake lowers blood pressure in people with high blood pressure, but zucchini itself has not been tested.

• Green PeasPreliminary or mixed

  Observational studies link higher legume intake with lower risk of hypertension; not proof, and not specific to green peas.

• Sesame seedPreliminary or mixed

  Small pooled trials of sesame supplementation report lower blood pressure, but certainty is very low and the form is not stated; this is not a treatment.

• Garlic powderPreliminary or mixed

  NCCIH says limited evidence suggests a small drop in blood pressure; this is for supplements.

• PistachiosPreliminary or mixed

  Two meta-analyses found a small fall in systolic blood pressure (about 2 to 3 mmHg); diastolic pressure did not change in one of them.

• CashewsPreliminary or mixed

  Systolic pressure was about 3.4 mmHg lower in a pooled analysis; one 4-week trial saw no change.

• Chia SeedsPreliminary or mixed

  Two 2025 meta-analyses of small trials found lower blood pressure with chia, but few trials, mostly small. It is not a replacement for blood pressure treatment.

• FlaxseedPreliminary or mixed

  A meta-analysis of 15 trials found lower blood pressure (about 3 mmHg systolic, 2 mmHg diastolic); stronger with powder than oil or lignan extract.

• Hemp Seeds (Hemp Hearts)Preliminary or mixed

  One small crossover trial found lower 24-hour blood pressure after hemp protein powder than casein. It used powder, not whole seeds.

• Sesame Seeds & TahiniPreliminary or mixed

  Two meta-analyses report lower blood pressure with sesame products, but one rated the evidence very low certainty.

• Lotus SeedsLab or animal research only

  Lotus seed extract lowered blood pressure in hypertensive rats; no human trial of eating the seeds was found.

• Sacha Inchi (Inca Peanut)Preliminary or mixed

  The same trial reported lower blood pressure with the oil; larger studies are needed.

• Cacao NibsPreliminary or mixed

  Flavanol-rich cocoa products lowered blood pressure by a small amount in pooled trials; nibs were not tested.

• Green TeaPreliminary or mixed

  In the Cochrane review green tea lowered blood pressure by about 3 mmHg, but few trials contributed and results were not stable.

• Black TeaPreliminary or mixed

  Small drops in trials of green or black tea in people with raised pressure, but a review of short trials found none. Observational studies show a modest association only.

• Black Seed Oil (Nigella)Preliminary or mixed

  The same meta-analysis found small average drops in blood pressure (about 3 mmHg).

• Canned Beans (Drained, Rinsed)Preliminary or mixed

  Pooled feeding trials found a 2.25 mm Hg drop in systolic blood pressure with pulses; the diastolic change was not significant.

• Cultured ButtermilkPreliminary or mixed

  Lower systolic blood pressure was seen in habitual drinkers in one cross-sectional study; a 21-day study found no significant change.

• Sesame OilPreliminary or mixed

  Small studies in people with hypertension found lower blood pressure or better artery function with about 35 g a day; not enough to recommend.

• CoffeeDocumented risk

  In trial meta-analyses caffeine was linked with a rise in blood pressure.

• Green & Vegetable JuicesPreliminary or mixed

  Small trials of vegetable juice found lower blood pressure in some groups (pre-hypertensive adults; green leafy juice in a pilot). Evidence is limited and partly industry-funded.

• Alcohol-Free Beer & WinePreliminary or mixed

  One small crossover trial found dealcoholized red wine lowered blood pressure in men at high heart risk. Not enough to recommend for blood pressure.

• KombuPreliminary or mixed

  Systolic blood pressure was lower with kombu powder in one 12-week trial. Not repeated.

• Seaweed Salad (Chuka Wakame)Documented risk

  The sodium in premade seaweed salad is mostly added salt; too much sodium can raise blood pressure in sensitive people, per the article.

• Creatine NitrateDocumented risk

  A review notes nitrates may lower blood pressure; this is a caution about low blood pressure, not a benefit.

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