Which Amino Acids Lower Blood Pressure? A Comprehensive Nutritional Guide

October 16, 2025 •

5 min read

According to research published in the journal Hypertension, high plasma concentrations of branched-chain amino acids are associated with an increased risk of newly developed hypertension. However, specific amino acids can positively influence blood pressure. So, which amino acids lower blood pressure, and how can you incorporate them into a healthy diet?

Quick Summary

This guide details several amino acids—L-arginine, L-citrulline, taurine, glycine, and possibly lysine—that help regulate blood pressure by promoting vasodilation, reducing oxidative stress, and supporting overall vascular function. We cover how they work and provide a list of their dietary sources.

Key Points

L-Arginine and L-Citrulline Boost Nitric Oxide: Both amino acids increase nitric oxide (NO) production, which relaxes blood vessels and improves circulation. L-citrulline is often more effective at raising L-arginine levels in the body than L-arginine supplementation itself.
Taurine Improves Vascular Function: Taurine has been shown to lower blood pressure in individuals with prehypertension and improves overall vascular function by influencing nervous system activity and calcium channels.
Glycine Combats Oxidative Stress: This amino acid helps reduce damaging free radicals, which in turn preserves the availability of nitric oxide and helps maintain blood vessel elasticity.
Lysine May Help with Deficiency: A study showed that lysine supplementation could significantly reduce blood pressure in hypertensive adults with insufficient lysine intake.
High BCAAs Are Linked to Higher BP: Research indicates that high plasma levels of branched-chain amino acids (leucine, isoleucine, and valine) are associated with an increased risk of high blood pressure.
Whole Foods are the Best Source: Obtaining these beneficial amino acids through a diet rich in meat, fish, dairy, nuts, seeds, and specific fruits and vegetables is recommended over relying on supplements alone.
Consult a Doctor for Supplementation: Always speak with a healthcare provider before starting amino acid supplements, especially if you have high blood pressure or are on medication, due to potential interactions and side effects.

The intricate relationship between nutrition and heart health is a major area of scientific study, with growing evidence showing that certain amino acids can play a significant role in managing and lowering blood pressure. While some amino acids, like branched-chain amino acids (BCAAs), have been linked to an increased risk of hypertension when at high plasma levels, others have demonstrated a protective effect. Understanding which amino acids lower blood pressure and their mechanisms is key for anyone looking to optimize their cardiovascular health through dietary choices.

L-Arginine: The Nitric Oxide Precursor

One of the most well-researched amino acids for blood pressure is L-arginine, a semi-essential amino acid. Its primary mechanism is as a precursor for nitric oxide (NO). Nitric oxide is a powerful vasodilator, meaning it helps relax and widen the blood vessels, which in turn lowers blood pressure and improves circulation. Studies have shown that both acute and chronic L-arginine supplementation can improve endothelial function (the function of the inner lining of blood vessels) and reduce systemic blood pressure in some cases of hypertension. A clinical study involving children with high blood pressure during a sickle cell crisis found that oral L-arginine supplementation achieved a faster reduction in both systolic and diastolic blood pressure compared to a placebo.

Dietary Sources of L-Arginine

Meat: Red meat, poultry, and seafood are excellent sources.
Nuts and Seeds: Almonds, cashews, pumpkin seeds, and walnuts contain L-arginine.
Legumes: Soybeans and chickpeas are good plant-based options.
Dairy: Milk, yogurt, and cheese can contribute to your L-arginine intake.

L-Citrulline: Boosting Nitric Oxide Production

L-citrulline is another amino acid with significant blood pressure-lowering potential. It is converted to L-arginine in the body, providing a more effective way to increase circulating L-arginine levels than supplementing with L-arginine directly. This is because L-citrulline bypasses intestinal and liver metabolism, leading to greater bioavailability for conversion into nitric oxide. A 2019 meta-analysis found that L-citrulline supplementation significantly reduced both systolic and diastolic brachial blood pressure. Its effects appeared to be stronger during non-resting conditions, such as after exercise, where blood pressure tends to increase due to muscle metaboreflex overactivation.

Dietary Sources of L-Citrulline

Watermelon: This is by far the most abundant source of L-citrulline.
Other Cucurbits: Cucumber, pumpkin, and bitter melon also contain this amino acid.

Taurine: Stabilizing Vascular Function

Taurine, a semi-essential, sulfur-containing amino acid, has been shown to reduce blood pressure, particularly in individuals with prehypertension or borderline hypertension. Its mechanism is thought to involve several pathways, including modulating the sympathetic nervous system and the renin-angiotensin-aldosterone system, and improving the body's vasorelaxant activity. Taurine also upregulates the production of hydrogen sulfide, a signaling molecule that promotes vascular relaxation. A clinical trial in prehypertensive individuals found that 12 weeks of taurine supplementation significantly lowered both clinic and ambulatory blood pressure and improved vascular function.

Dietary Sources of Taurine

Seafood: Fish and shellfish are rich in taurine.
Meat and Poultry: These are also reliable dietary sources of taurine.

Glycine: The Antioxidant Protector

Glycine, a non-essential amino acid, has been found to have protective effects against hypertension, particularly in animal models of metabolic syndrome. Its mechanisms are tied to its antioxidant properties and its role in structural proteins. Glycine helps reduce oxidative stress, which in turn increases nitric oxide bioavailability and improves vascular function. It is also a component of glutathione, a major antioxidant in the body. Furthermore, as a building block for structural proteins like collagen and elastin, glycine helps maintain the elasticity of large blood vessels, which is critical for healthy blood pressure.

Dietary Sources of Glycine

High-Protein Foods: As glycine is a component of most proteins, consuming adequate protein from meat, fish, dairy, and legumes ensures sufficient intake.

Lysine: Deficiency and Blood Pressure

Research has also explored the link between lysine and blood pressure. A 2017 study found that lysine supplementation significantly reduced blood pressure in hypertensive adults who had a suboptimal lysine intake. The proposed mechanisms included the role of lysine in synthesizing gamma-aminobutyric acid (GABA), a neurotransmitter that can reduce anxiety and stress, factors known to influence blood pressure. While more research is needed, this suggests a potential benefit for individuals with lysine deficiency.

Dietary Sources of Lysine

Meat: Red meat, poultry, and fish.
Eggs: A good source of lysine.
Dairy Products: Milk, yogurt, and cheese are rich in lysine.
Legumes: Beans, lentils, and chickpeas are excellent plant-based sources.

Comparing Key Amino Acids for Blood Pressure


Feature	L-Arginine	L-Citrulline	Taurine	Glycine
Primary Mechanism	Acts as precursor to nitric oxide (NO), a vasodilator.	Converted to L-arginine, boosting NO production more efficiently.	Improves vascular function; modulates nervous system activity.	Reduces oxidative stress; boosts NO availability; maintains vessel elasticity.
Key Dietary Sources	Meat, dairy, nuts, seeds, legumes, watermelon.	Watermelon, pumpkin, cucumber.	Seafood, meat, poultry.	High-protein foods like meat, fish, dairy, legumes.
Primary Benefit	Direct vasodilation and improved blood flow.	More sustained and higher increase in NO levels.	Reduces clinic and ambulatory blood pressure, especially in prehypertension.	Supports vessel health by protecting against free radicals.
Supplementation Status	Widely available, but limited bioavailability orally due to intestinal breakdown.	Effective for increasing L-arginine and NO levels via supplementation.	Effective and well-tolerated in supplementation.	Less evidence for supplementation directly affecting BP in most populations.

The Negative Association with Branched-Chain Amino Acids

It is crucial to differentiate beneficial amino acids from those that may have a negative impact on blood pressure. Branched-chain amino acids (BCAAs), which include leucine, isoleucine, and valine, have been linked to a higher risk of hypertension. Multiple studies have shown a positive correlation between elevated plasma BCAA levels and an increased risk of developing high blood pressure. While the exact mechanism is under investigation, this relationship may be connected to metabolic issues like insulin resistance and oxidative stress. This research highlights the importance of a balanced and varied protein intake rather than focusing solely on a single type of amino acid.

Conclusion: A Holistic Approach to Blood Pressure

Incorporating specific amino acids that lower blood pressure, such as L-arginine, L-citrulline, taurine, glycine, and potentially lysine, can be a valuable part of a heart-healthy diet. These amino acids work through diverse pathways, from promoting vasodilation to reducing oxidative stress and improving vascular elasticity. However, their role should be considered within a broader context of a balanced diet rich in whole foods, exercise, and stress management.

While consuming these amino acids through food is the safest approach, individuals with high blood pressure should consult a healthcare provider before beginning any supplementation. Monitoring for potential interactions, especially with existing blood pressure medications, is critical. A comprehensive approach that includes dietary modifications and lifestyle changes is the most effective strategy for managing and lowering blood pressure. More information on diet and blood pressure can be found at the American Heart Association website.

Frequently Asked Questions

Yes, it is possible to get enough of these beneficial amino acids through a balanced diet. Focus on consuming a variety of whole foods, such as lean meats, poultry, fish, eggs, dairy, nuts, seeds, legumes, and nitrate-rich vegetables like beets and leafy greens.

L-arginine is a precursor for nitric oxide (NO). The body uses NO as a signaling molecule to tell the inner muscles of the blood vessels to relax and widen, a process called vasodilation, which in turn reduces blood pressure.

Some evidence suggests that L-citrulline may be more effective than L-arginine supplementation because L-citrulline is converted to L-arginine in the kidneys and bypasses intestinal breakdown, leading to higher and more sustained plasma L-arginine levels.

Taurine helps lower blood pressure by improving vascular function, modulating the sympathetic nervous system, and interacting with calcium channels. It also influences the production of hydrogen sulfide, a substance that helps relax blood vessels.

No, not all amino acids lower blood pressure. In fact, high plasma levels of branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine have been associated with an increased risk of hypertension. It is important to focus on a balanced intake of amino acids rather than high doses of a single type.

For most healthy people, obtaining amino acids through diet is safe. However, supplementation should be approached with caution. High doses of amino acids can have side effects, and some, like L-arginine, can interact with medications or cause gastrointestinal issues. Always consult a healthcare provider before taking supplements.

Many of these beneficial amino acids are found in foods emphasized by the DASH (Dietary Approaches to Stop Hypertension) diet, which focuses on fruits, vegetables, whole grains, lean protein, and low-fat dairy. This diet naturally includes sources of L-arginine, taurine, and glycine, while also incorporating nitrate-rich vegetables to boost nitric oxide.