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Non-pharmacological support for hypertension (with clinician oversight)

Adults with stage I–II hypertension (controlled), alongside lifestyle modification and medication.

adult
cardio
blood_pressure
Modest SBP/DBP reduction
Support endothelial function

Core stack

Omega-3 fatty acids (EPA+DHA)
B

Form: triglyceride/ethyl ester

Dose: 2–3 g/day EPA+DHA

with meals

≥8–12 weeks and longer

Why: Analyses indicate BP reduction around ~3 g/day.

Cautions
  • Antiplatelet interaction at higher doses
  • GI fishy reflux
Sources
Dietary nitrate from beetroot (juice/concentrate)
B

Form: nitrate shot/juice

Dose: ≈300–500 mg nitrate/day (e.g., 70–140 ml concentrate)

1–3 h before activity or daily

2–4 week trial

Why: RCTs/meta-analyses show short-term SBP/DBP lowering via NO-mediated vasodilation.

Cautions
  • Oxalate kidney stones — caution (beet is high in oxalate)
  • Potential additive hypotension with antihypertensives
Sources
Magnesium (citrate/glycinate — elemental dose)
B

Form: capsules/tablets

Dose: 300–400 mg elemental Mg/day

evening or split in two doses

≥8–12 weeks

Why: Umbrella meta-analysis of RCTs: small but significant BP decrease.

Cautions
  • Diarrhea (notably oxide/chloride forms)
  • CKD — clinician oversight
Sources

Adjuncts

Increase dietary potassium
A

Dose: Fruits/vegetables; aim 3.5–4.7 g K/day if no contraindications

Sources

Not recommended

  • Potassium supplements without medical supervision: Hyperkalemia risk — use only under clinician direction.

Monitoring

  • Home BP (morning/evening for 7 days)
  • Electrolytes and eGFR during prolonged supplementation

General sources