Best Supplements to Support Healthy Blood Pressure (10 min.)

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Summary: High blood pressure affects millions of Americans, but a balanced diet, regular activity, and key nutrients like magnesium, potassium, and omega-3s can support heart health and blood pressure levels†. This article explores the role of these nutrients, their food sources, and supplement options to help fill potential dietary gaps†.

Table of Contents

• Understanding Blood Pressure
• Lifestyle Factors That Support Healthy Blood Pressure
• Supplements That Support Healthy Blood Pressure
  • Magnesium
    • Food Sources of Magnesium
    • Supplementation Options for Magnesium
  • Potassium
    • Food Sources of Potassium
    • Supplementation Options for Potassium
  • Omega-3 Fatty Acids
    • Food Sources of Omega-3
    • Supplementation Options for Omega-3
• Conclusion

Understanding Blood Pressure

Controlling blood pressure is an essential daily task for many Americans. The American Heart Association estimates that more than 100 million U.S. adults have high blood pressure.

Fortunately, there are natural ways to help manage high blood pressure. Making lifestyle changes such as eating a well-balanced diet, exercising regularly and reducing stress are proven methods that support healthy blood pressure.

Lifestyle Factors That Support Healthy Blood Pressure†

Healthy lifestyle behaviors can modestly reduce blood pressure! Although many lifestyle behaviors only lower blood pressure a few points, a combination of behaviors and changes can have a significant impact. In some cases, these steps may reduce the need for additional interventions, as determined by your physician or health care provider.

Impact of Lifestyle Changes on Systolic Blood Pressure (SBP)
Change	Intervention	Prescription	Approx. Impact on SBP Hypertension	Approx. Impact on SBP Normotension
Weight loss	Weight/body fat	The best goal is ideal body weight, but aim for at least a 1-kg (2.2 lbs) reduction in body weight for most adults who are overweight. Expect about 1 mm Hg for every 1-kg reduction in body weight.	-5 mm Hg	-2/3 mm Hg
Healthy diet	DASH diet	Consume a diet rich in fruits, vegetables, whole grains, and low-fat dairy products, with reduced saturated and total fat.	-11 mm Hg	-3 mm Hg
Reduced intake of dietary sodium	Dietary sodium	Optimal goal is <1500 mg/d, but aim for at least a 1000 mg/d reduction in most adults.	-5/6 mm Hg	-2/3 mm Hg
Enhanced intake of dietary potassium	Dietary potassium	Aim for 3500-5000 mg/d, preferably by consuming a diet rich in potassium.	-4/5 mm Hg	-2 mm Hg
Physical activity	Aerobic	90-150 min/wk at 65-75% heart rate	-5/8 mm Hg	-2/4 mm Hg
Physical activity	Dynamic resistance	90-150 min/wk 58-80% 1 rep maximum 6 exercises, 3 sets/exercise, 10 repetitions/set	-4 mm Hg	-2 mm Hg
Physical activity	Isometric resistance	4 x 2 (hand grip), 1 min rest between exercises, 30-40% maximum voluntary contraction, 3 sessions/wk, 8-10 wk	-5 mm Hg	-4 mm Hg
Moderation in alcohol intake	Alcohol consumption	In individuals who drink alcohol, reduce alcohol to Men ≤2 drinks/day, Women ≤1 drink/day	-4 mm Hg	-3 mm Hg

Supplements That Support Healthy Blood Pressure†

There are key nutrient levels to monitor for heart health when eating a healthy diet. Nutrients including magnesium, potassium, and omega-3 play important roles in supporting heart health and maintaining healthy blood pressure levels†. Below, we discuss these nutritional supplements and their role in lowering your blood pressure.

Magnesium and Healthy Blood Pressure†

Generally, magnesium is vital in helping regulate your blood pressure levels†. Although the NIH has not found magnesium deficiency among the broader population, it notes that older adults are likely to be at risk. A decrease in magnesium absorption due to aging is the primary cause. Because of this, further studies have tried to find specific links between magnesium and heart health†.

For example, a published analysis looked at clinical trial results involving magnesium supplementation. Overall, researchers found significant results for people who consumed about 350 mg per day of magnesium†. This group “significantly reduced systolic BP by 2.00 mm Hg and diastolic BP by 1.78 mm Hg†.”

Blood Pressure Categories (AHA)

Blood Pressure Categories (AHA)
Blood Pressure Category	Systolic mm Hg (upper number)		Diastolic mm Hg (lower number)
Normal	Less Than 120	and	Less Than 80
Elevated	120-129	and	Less Than 80
High Blood Pressure (Hypertension) Stage 1	130-139	or	80-89
High Blood Pressure (Hypertension) Stage 2	140 or Higher	or	90 or Higher
Hypertensive Crisis (consult your doctor immediately)	Higher than 180	and/or	Higher than 120

Food Sources of Magnesium

An easy way to increase levels naturally is through diet. The usual suspects of leafy green vegetables, whole grains, low-fat milk and lean meats are good sources of magnesium.

Food Sources of Magnesium
Food Source	Magnesium	Serving Size
Spinach (cooked)	78 mg	1/2 cup
Almonds	80 mg	1 oz (about 23 nuts)
Black beans (cooked)	60 mg	1/2 cup
Whole wheat bread	46 mg	2 slices
Low-fat yogurt	42 mg	1 cup

Supplementation Options for Magnesium†

Cooper Complete Multivitamins are also a great way to ensure your body receives daily magnesium. In addition to a well-balanced diet, a Basic One Multivitamin provides 200 mg of magnesium, and the Original offers 660 mg per daily serving. Standalone magnesium supplements provide additional options for those who need more magnesium than their diet provides†.

Potassium and Sodium Balance for Heart Health†

How Potassium Works With Salt

A diet high in salt or sodium is linked with higher blood pressure readings. Reducing sodium in the diet is a common first step to lowering blood pressure. The DASH diet, recommended by the American Heart Association, emphasizes balancing sodium with adequate potassium intake.

Why Potassium-Sodium Balance Matters

Potassium naturally works with sodium to help maintain fluid balance and normal muscle and nerve function. When potassium levels are low, the body retains more sodium and fluid, which can affect blood pressure levels. Increasing potassium intake, in balance with reducing sodium, is one way to support healthy blood pressure†.

Research on Potassium and Blood Pressure

A study published in the New England Journal of Medicine followed over 100,000 people and found a relationship between potassium and sodium intake and blood pressure readings. Higher sodium intake was associated with higher readings, while higher potassium intake was associated with healthier readings across the board. Interestingly, a direct association was found between nutrient levels related to systolic and diastolic blood pressure. As expected, a higher sodium consumption led to higher blood pressure. However, increasing potassium consumption was associated with lower blood pressure for all participants†.

Food Sources of Potassium

The recommended daily value of potassium is 4700 mg, with coffee, tea, nonalcoholic beverages and potatoes the top sources of potassium in American adults. Although bananas are seemingly the poster child for foods rich in potassium, a serving of dried apricots provides 1101 mg compared to a medium banana with 422 mg. Prunes and raisins are also good sources of potassium, as are lentils, kidney beans and soybeans.

Food Sources of Potassium
Food Source	Potassium	Serving Size
Dried apricots	1,101 mg	1/2 cup
Potato (baked)	926 mg	1 medium
Prunes (dried plums)	637 mg	1/2 cup
Lentils (cooked)	365 mg	1/2 cup
Banana	422 mg	1 medium
Iced Tea	82 mg	16 ounces

On its own, just increasing potassium is only one step in lowering blood pressure. People who can combine this increase with a decrease in sodium intake are likely to decrease blood pressure further. Overall, eating a healthy and balanced diet is always the best way to improve blood pressure naturally.

Supplementation Options of Potassium†

Supplements are also an option to ensure healthy potassium levels on days when high potassium foods are not available†. Cooper Complete Original Multivitamin provides 400 mg of potassium in each daily serving of eight tablets. Potassium Complex supplement contains 99 mg elemental potassium (as potassium chloride, potassium gluconate and potassium citrate) in each tablet as a standalone supplement.

(Bonus: See this article to learn more about how potassium is good for heart health†.

Omega-3 Fatty Acids and Blood Pressure Support†

Research on EPA and DHA

Eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA) are the three primary omega-3 fatty acids. ALA is plant-based, while EPA and DHA omega-3 fatty acids come from fattier fish like salmon, sardines, anchovies, tuna, seaweed, and algae. Omega-3 fatty acids have been widely studied for their role in supporting heart health†, with many studies examining their impact on blood pressure.

A group of researchers reviewed results from 70 studies measuring blood pressure changes in participants consuming omega-3s from food or fish oil while controlling for EPA and DHA intake. In their analysis, omega-3 fatty acids from fish oil were associated with support for healthy blood pressure, particularly in adults whose readings were at the higher end of the normal range†. These findings suggest EPA and DHA can play a beneficial role as part of an overall heart-healthy lifestyle that includes a balanced diet and regular physical activity†.

In addition, results showed that consuming at least one gram and less than two grams of EPA and DHA daily was associated with reductions in average systolic readings but did not significantly change average diastolic readings†.

A 2022 systematic review and meta-analysis of 71 trials involving almost 5,000 adults taking 1.3–3.6 grams EPA and DHA daily also found that approximately two or more grams of EPA and DHA per day was optimal in supporting healthy blood pressure†. Researchers concluded that around three grams per day in overall and subgroup analyses may provide the greatest benefit for blood pressure support†.

Omega-3 and Exercise Support†

As previously mentioned, exercise is a key tool to control blood pressure. Consuming EPA and DHA from omega-3-rich food or omega-3 supplements also positively impacts athletic performance. Along with diet, an exercise program is a vital tool in controlling blood pressure levels. Forty-four participants completed a study measuring the effects of omega-3 supplementation and exercise performance. In contrast to those not taking omega-3 supplements, participants who did had improved thigh muscle volume, handgrip strength and improved isokinetic power†. Finally, researchers concluded that fish oil “slows the normal decline in muscle mass and function in older adults and should be considered a therapeutic approach for preventing sarcopenia and maintaining physical independence in older adults†.”

Food Sources of Omega-3

Food Sources of Omega-3
Food Source	Omega-3 Type	Serving Size
Salmon (cooked)	EPA & DHA	1,800 mg per 3 oz
Sardines (canned)	EPA & DHA	1,000 mg per 3 oz
Anchovies (canned)	EPA & DHA	950 mg per 3 oz
Flaxseeds (ground)	ALA	2,350 mg per 2 tbsp
Chia seeds	ALA	2,400 mg per 2 tbsp

Supplementation Options for Omega-3†

Omega-3 fatty acids play an important part in improving heart and overall health†. The AHA recommends eating at least 2000 mg of omega-3 fatty acids from fatty fish per week. For those who may not eat this amount every week, Cooper Complete Advanced Omega-3 supplements provide a convenient alternative, especially for those looking for supplements to lower blood pressure as part of their heart health goals†.

(Bonus: See this article for five key omega-3 takeaways regarding heart health† from Cooper Clinic cardiologist Nina Radford, MD.)

Conclusion – Summary of Supplements to Support Healthy Blood Pressure†

Maintaining healthy blood pressure is a lifelong process supported by intention, focused daily habits. A balanced diet, regular physical activity, and stress management are important foundations. In addition, certain nutrients — including magnesium, potassium, and omega-3 fatty acids — can help support heart health and maintain blood pressure within the normal range†.

While food should be the primary source of these nutrients, supplements can help fill dietary gaps when needed†. Whether through magnesium-rich leafy greens, potassium-packed fruits and legumes, or omega-3 fatty acids from fatty fish, consistent intake of these key nutrients is part of a heart-healthy lifestyle.

For personalized guidance, consult your physician or health care provider. Together, you can determine the best combination of diet, lifestyle, and supplementation to help support healthy blood pressure†.

Shop Supplements for Heart Health†

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Cooper Complete August 6, 2025