Penn Herb Wellness Guide
High Blood Pressure (Hypertension)
- Reliable and relatively consistent scientific data showing a substantial health benefit.
- Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
- For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.
Our proprietary “Star-Rating” system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by some in the medical community, and whether studies have found them to be effective for other people.
For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.
| Supplement | Amount | Why |
|---|---|---|
Coffee | 140300 mg per day |  [3 stars] Extracts of green, unroasted coffee that are high in chlorogenic acids might help lower high blood pressure. |
Fish Oil | 2 grams of combined EPA and DHA daily | [3 stars] EPA and DHA, the omega-3 fatty acids found in fish oil, have been shown to lower blood pressure. |
Garlic | 600 to 1,200 mg of garlic extract daily | [3 stars] Taking garlic may improve heart and blood vessel health and lower high blood pressure. |
Grape Seed Extract | 100–400 mg per day | [3 stars] Grape seed extract may lower blood pressure in people with pre-hypertension and mild hypertension, especially in those with other metabolic disturbances. |
Hibiscus | 750 mg of hibiscus extract per day; or 1 tsp (1 to 2 grams) dried flowers brewed as tea, taken two to three times per day | [3 stars] Clinical trials have shown that Hibiscus sabdariffa, as tea or tablet, can lower high blood pressure and some trials suggest hibiscus tea may be as potent as certain blood pressure medications. |
Magnesium | 350 to 500 mg daily | [3 stars] Taking magnesium is effective for lowering blood pressure and has a greater impact in those with higher baseline blood pressure. |
Melatonin | 23 mg daily of sustained-released melatonin at bedtime | [3 stars] Melatonin helps to restore normal circadian control over blood pressure and reduces nighttime hypertension.
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Pine Bark Extract (Pycnogenol) | 150 to 200 mg per day | [3 stars] Pine bark extract, often referred to by the trademark name Pycnogenol®, has been shown to reduce systolic blood pressure in people with mild hypertension. |
Soy | 10 grams soy protein or 16 ounces soy milk twice per day | [3 stars] Supplementing with soy protein may significantly lower blood pressure. |
Taurine | 16 grams per day | [3 stars] Taurine supplementation has been found to result in small reductions in both systolic and diastolic blood pressures. |
Vitamin C | 500 to 1,500 mg daily | [3 stars] Higher intake of vitamin C is associated with reduced risk of high blood pressure, and some doctors recommend people with hypertension supplement with vitamin C. |
Arginine | Refer to label instructions |  [2 stars] Arginine supports relaxation of the blood vessels and may help reduce blood pressure. |
Coenzyme Q10 | 100 mg twice per day | [2 stars] Taking coenzyme Q10 may help lower high blood pressure. |
Flaxseed (Atherosclerosis) | Refer to label instructions | [2 stars] In a double-blind trial, eating foods with milled flaxseed lowered both the systolic and diastolic blood pressure in patients with atherosclerosis of the lower extremities. |
Hawthorn | 5001,200 mg per day | [2 stars] Hawthorn leaf and flower extracts have demonstrated mild blood pressurelowering effects. |
Hesperidin | 300–600 mg per day of hesperidin | [2 stars] Hesperidin, a flavonoid found primarily in oranges and other citrus fruits, has been found to decrease high blood pressure. |
Olive Leaf | 1,000 to 1,600 mg of whole olive leaf extract per day | [2 stars] Olive leaf has been found to reduce high blood pressure, and one clinical trial showed it may be as effective as a blood pressure-lowering medication. |
Vitamin D | 800 to 2,000 IU daily, ideally based on blood levels; up to 7,000 IU per day temporarily to reverse deficiency | [2 stars] Vitamin D may reduce blood pressure in hypertensive people with vitamin D deficiency. |
Vitamin E | 200 IU daily | [2 stars] Supplementing with a modest dose of vitamin E may have a small positive impact on blood pressure in those with mild hypertension, but the evidence is not conclusive. |
Achillea species | 15 to 20 drops of an herbal tincture twice per day |  [1 star] In one trial, people with mild hypertension who took a tincture of Achillea wilhelmsii experienced reductions in both systolic and diastolic blood pressure. |
Calcium | 600 to 2,000 mg daily to prevent pregnancy-related hypertension, and not more than 600 mg per day for other adults | [1 star] Calcium supplementation can help to prevent pregnancy-related hypertension; however, calcium supplements may actually increase cardiovascular risk in older women. |
Coleus | 100 to 300 mg per day of Coleus extract with 10–20% forskohlin | [1 star] A small amount of preliminary evidence suggests Coleus forskohlii and its active ingredient forskohlin may have blood pressure-lowering effects. |
Egg Protein | 2 to 5 grams of hydrolyzed egg protein per day | [1 star] People with high blood pressure might be able to lower their blood pressure by using egg protein. |
Hemp Protein | 30 grams of hemp meal (providing about 15 grams of hemp protein) one to three times daily | [1 star] Animal research suggests hemp protein may help with prevention and treatment of high blood pressure. |