physical · Outcome
Keeping resting blood pressure in the healthy range (<120/80). Small absolute shifts (a few mmHg) compound over years into meaningful cardiovascular risk changes.
How to measure: Home cuff, morning + evening, average over a week. Single readings are noisy.
Three levers, one stack. Each works through a different mechanism. They compound.
4.5 mmHg lower
70-140 ml concentrated shot (~400 mg dietary nitrate) · Daily, morning
Evidence
Effect size
Research
57 papers
range 1.1–8 · n=22 quantitative claims
“Approximately 4 weeks of daily beetroot juice reduced systolic blood pressure by ~6 mmHg and diastolic blood pressure by ~4 mmHg in healthy older adults compared with placebo.”
Why: Nitrate → nitric oxide → vasodilation. Effect is robust across trials. Side effect: pink urine (harmless). Works best alongside DASH-style diet.
4.8 mmHg lower
2-4 sessions/week · Any time
Evidence
Effect size
Research
105 papers
range 0.9–20 · n=90 quantitative claims
3.6 mmHg lower
Evidence
Effect size
Research
14 papers
range 3–4 · n=4 quantitative claims
Everything we found, ranked by how strongly we recommend it. Tap any to see the studies.
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Every pick has two signals. They answer different questions and we never bundle them into one number.
Effect size
How big is the change on blood pressure regulation, in the units that matter for this outcome.
Confidence
How sure are we the effect is real for blood pressure regulation, given the studies we have.
For every pick, the “papers” number is how many studies we've cataloged that test this entity for blood pressure regulation. “Favorable” means the study reported the direction you want.
The tier badge (S, A, B…) on the entity itself is its overall research confidence across all outcomes. It's the same letter wherever you see this entity on the site, not specific to blood pressure regulation.
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“Twelve weeks of calisthenic exercise significantly reduced systolic blood pressure in individuals with type 2 diabetes from 136.38±15.32 mmHg to 116.29±12.47 mmHg.”
Why: Aerobic + resistance both work; combined is best. Effect appears within weeks and is maintained as long as training continues.
“One month of daily nitrate-rich salad with citrulline (520 mg nitrate + 6 g citrulline) reduced resting mean blood pressure by ~3.3 mmHg in healthy older adults compared with placebo.”