Doctor shares top supplements to control blood pressure, headaches

Keeping your blood pressure in check naturally is one of the smartest things you can do for your heart and overall health. High blood pressure (aka hypertension) often sneaks up without symptoms but quietly damages your arteries, heart, and kidneys over time.

Keeping your blood pressure under control doesn’t always mean relying only on medication, natural supplements can play a helpful supporting role too. Think of them as extra tools in your health toolbox, especially if you’re already eating well and staying active.

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Dr Kunal Sood, interventional pain medicine expert, has revealed the common supplements his patients consume to control blood pressure, headaches, and energy and what science says about it.

"Some patients find that adding certain supplements to lifestyle and medical care helps their blood pressure, headaches, and even energy. Here’s what the evidence says:

Beetroot / dietary nitrate → Randomized trials show beetroot lowers systolic BP by ~9 mmHg through nitric-oxide–driven vasodilation.

Magnesium → Pooled studies find modest reductions in systolic and diastolic BP, especially at ~400 mg/day and in people with insulin resistance.

CoQ10 → Recent analyses confirm small reductions in systolic BP. Works best as an adjunct, not a replacement.

Omega-3s (EPA+DHA) → Strongest BP-lowering seen at 2–3 g/day. Effects are greater in people with hypertension.

Hibiscus tea → Trials suggest twice-daily infusions can modestly lower BP in stage-1 hypertension.

Fewer headaches → Magnesium and CoQ10 both reduce migraine frequency, separate from blood pressure changes.

More energy → Beetroot nitrate boosts exercise efficiency, while CoQ10 reduces fatigue across conditions," he has posted on Instagram.

Citing studies he says, supplements like beetroot, magnesium, CoQ10, omega-3s and hibiscus tea help in controlling blood pressure better. He recommends the following doses:

• Beetroot: ~350–400 mg nitrate daily (avoid antibacterial mouthwash)
• Magnesium: 300–400 mg daily (glycinate/citrate better tolerated)
• CoQ10: 100–300 mg daily in divided doses
• Omega-3s: 2–3 g/day EPA+DHA
• Hibiscus tea: 1 cup twice daily for 4–6 weeks

How these supplements help lower blood pressure naturally

Beetroot (Beetroot juice for blood pressure)

Beetroot, especially beetroot juice, is packed with dietary nitrates that your body converts into nitric oxide, a compound that helps relax and widen blood vessels. This makes it easier for blood to flow, reducing strain on the heart. Clinical trials, including a 2018 systematic review, show that beetroot juice can lower both systolic and diastolic blood pressure in healthy adults and people with hypertension. While eating beets helps, the juice form is most effective. Results can vary depending on your gut health and oral bacteria, which play key roles in converting nitrates.


Magnesium

Magnesium is an essential mineral that helps control muscle and nerve function, including how your heart contracts. Studies show magnesium supplements can lower systolic blood pressure by about 4 mm Hg and diastolic by around 2 mm Hg, especially in people who don’t get enough magnesium through food. You can boost your intake naturally with leafy greens, nuts, seeds, or use a magnesium supplement for extra support.


CoQ10 (Coenzyme Q10)

CoQ10 is a powerful antioxidant that supports energy production in your cells, especially heart cells. Meta-analyses show it can reduce systolic blood pressure by up to 17 mm Hg and diastolic by 8–10 mm Hg in people with hypertension. It’s generally well-tolerated and available as an over-the-counter supplement, but always check with your doctor before adding it to your routine.


Omega-3 fatty acids

Found in fatty fish (like salmon and mackerel), flaxseed, and fish oil supplements, omega-3 fatty acids are known for their heart-protective benefits. Studies show consistent intake, about 2 to 3 grams per day, can modestly lower both systolic and diastolic blood pressure by 1–3 mm Hg. The benefits are strongest in older adults and people at higher cardiovascular risk.


Hibiscus tea

Hibiscus tea is a delicious, caffeine-free way to support healthy blood pressure levels. Rich in antioxidants, this herbal tea has been shown in multiple clinical trials to reduce systolic blood pressure by about 7 mm Hg after a few weeks of daily use. The effect on diastolic pressure is smaller but still beneficial. It’s a simple, affordable, and tasty option for those looking to naturally manage hypertension.


"These are add-ons to (not substitutes for) core care like diet, exercise, sleep, weight control, and prescribed meds. Omega-3s may raise bleeding risk on anticoagulants. Hibiscus and magnesium can interact with conditions or cause side effects. Always review changes with a clinician," he warns.

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