Magnesium Glycinate300–500 mg · evening
Relaxes the muscle in your blood vessel walls, so blood meets less resistance.
Solid · 2 of 2 studies agreeResearch →
cardiovascular · symptom
High Blood Pressure
Blood pushing harder against your artery walls than it should.
Top proven supplements
Studied in people, at a dose you can actually buy.9Studied in people, at a dose you can actually buy.
Taurine1600–2400 mg · any
Seems to help blood vessels relax and widen, which takes pressure off the system.
Strong · 3 of 3 studies agreeResearch →
Cocoa Flavanols200–900 mg · any
Helps blood vessels relax and open, which eases the pressure inside them.
Solid · 1 study, positiveResearch →
Potassium99–200 mg · any
Helps your kidneys clear excess sodium, and relaxes blood vessel walls.
Strong · 3 of 3 studies agreeResearch →
Garlic600–1200 mg · any
Helps blood vessels widen and relax, which lowers the pressure inside them.
Strong · 3 of 3 studies agreeResearch →
Beetroot (Dietary Nitrate)300–600 mg · any
Your body turns the nitrate in beetroot into a compound that relaxes and widens blood vessels.
Strong · 2 of 2 studies agreeResearch →
Omega-32000–3000 mg · with_food
Helps arteries stay flexible and relaxed, which lowers the pressure inside them.
Solid · 2 of 2 studies agreeResearch →
Niacin500–2000 mg · with_food
Widens blood vessels and shifts your cholesterol balance in a better direction.
Strong · 2 of 2 studies agreeResearch →
EGCGany
Proposed to help the lining of your blood vessels relax, lowering pressure modestly.
Strong · 2 of 2 studies agreeResearch →
Might help
Real research, but thin or split. Worth knowing, not worth counting on.6Real research, but thin or split. Worth knowing, not worth counting on.
Vitamin K2180–360 mcg · with_food
Keeps calcium out of artery walls, which helps them stay springy rather than stiff.
Mixed · 1 of 2 studies positiveResearch →
GABA10–12 mg · any
Proposed to act on blood vessels directly — a route that would not need it to reach the brain.
Mixed · 1 of 2 studies positiveResearch →
Nattokinase2000 mg · any
An enzyme from fermented soybeans, thought to thin the blood slightly and ease pressure.
Mixed · 3 of 4 studies positiveResearch →
CoQ10100–300 mg · with_food
Helps the lining of your blood vessels work properly, so they relax more easily.
Evidence · 1 study, positiveResearch →
Resveratrol150–300 mg · any
Prompts blood vessels to make more of the compound that relaxes them.
Evidence · 1 study, positiveResearch →
Psyllium7–20 g · any
Any effect is probably indirect, through better blood sugar handling and weight.
Mixed · 1 of 2 studies positiveResearch →
Tested — didn’t work
Measured properly against placebo. Nothing found.1Measured properly against placebo. Nothing found.
Prebiotic Fiber (Inulin/FOS)10–15 g · any
What gut bacteria make from it may act on receptors that widen blood vessels.
No benefit foundResearch →
No research yet
People take these for it. We haven’t found trials we would stand behind.8People take these for it. We haven’t found trials we would stand behind.
Apple Cider Vinegar15–30 ml · any
Its acetic acid is proposed to improve how blood vessels work. Not established in people.
No trials we can vouch forResearch →
Seleniumwith_food
No trials we can vouch forResearch →
Vitamin Ewith_food
No trials we can vouch forResearch →
Saffronany
No trials we can vouch forResearch →
Zincany
No trials we can vouch forResearch →
Chromiumwith_food
No trials we can vouch forResearch →
Calcium1000–1500 mg · split
No trials we can vouch forResearch →
L-Citrulline3–6 g · any
Raises the compound that tells blood vessels to relax and widen.
No trials we can vouch forResearch →