Written by
Louise W Lu, PhD, MPH, BMLS
Written/Reviewed by
Alexandra V Goldberg, Registered Dietitian
Speaking as your nutritionist friend who works in clinic, here’s something that’s been backed up by new research—and it’s easy to understand: celery seed isn’t just a kitchen extra. In 2025, Frontiers in Nutrition published a fresh systematic review and meta-analysis pooling multiple randomized controlled trials— Effects of celery (Apium graveolens) on blood pressure, glycemic and lipid profile in adults: a systematic review and meta-analysis of randomized controlled trials . In short, the team found repeatable clinical signals that celery—especially celery seed extracts—can help lower blood pressure and support healthier glucose and lipid profiles.
What we’re most excited about in the nutrition world is a natural active compound inside celery seed: 3-n-Butylphthalide (3nB). The name sounds like chemistry class, but the way it works is very down-to-earth: on one hand it helps your body let go of extra sodium and water (“letting some water out”), and on the other it helps blood vessels relax a little—two levers that nudge blood pressure in a healthier direction.
1) Why 3nB may help bring blood pressure down;
2) Which types of hypertension it’s most suited for.
By the end, you’ll know whether celery seed deserves a spot in your everyday blood-pressure toolkit (always with guidance from your doctor/nutritionist).
Quick Jump:
1｜Why Can 3nB in Celery Seed Lower Blood Pressure? Full Mechanism Explained
To put it simply: 3-n-Butylphthalide (3nB) is the most studied natural active compound in celery seed. It’s not as aggressive as prescription drugs, but it works through multiple pathways at once—helping the body get rid of excess sodium and water, relaxing blood vessels, and calming “irritable” vessel walls that are prone to inflammation. This multi-pronged action makes it easier for blood pressure to return to a healthy range.
① Sodium excretion & diuresis: Getting rid of excess “water and salt”
3nB has mild diuretic and natriuretic effects, helping the kidneys flush out sodium and water. With reduced blood volume, the “water pressure” in the arteries naturally drops. This effect is particularly noticeable in salt-sensitive hypertension: when you eat salty foods or have water retention, you’re more likely to see your blood pressure decrease.
② Vasodilation: Letting “tight” blood vessels take a breath
In experimental and early human studies, 3nB showed calcium channel blocker-like activity, allowing vascular smooth muscle to relax. It also helps increase endothelial nitric oxide (NO) signaling, improving vessel elasticity. In simple terms: when vessel walls aren’t tight, resistance drops, and blood pressure stabilizes.
③ Anti-inflammatory & antioxidant: Repairing “grumpy” vessel linings
Celery seed contains not only 3nB but also flavonoids and polyphenols with antioxidant properties. These compounds reduce oxidative stress and low-grade inflammation in the endothelium, improving “endothelial dysfunction”—a hidden problem for many women over 35, especially with stress, poor sleep, or mild lipid imbalances. Healthier vessels mean more stable blood pressure.
④ Nervous system & stress regulation: Easing off the “sympathetic gas pedal”
The sympathetic nervous system acts like an accelerator—stress, poor sleep, or afternoon anxiety can all push blood pressure higher. The relaxing and antioxidant effects of 3nB may help reduce sympathetic tone and improve stress response, indirectly preventing big swings in blood pressure. This is especially beneficial for stress-related/emotionally driven hypertension.
| Pathway | What happens in the body | Possible changes you notice | Best-suited population |
|---|---|---|---|
| Sodium excretion & diuresis | Less sodium and water retention, reduced blood volume | Less swelling, improved morning facial puffiness | Salt-sensitive, prone to edema |
| Vasodilation | Smooth muscle relaxation, reduced peripheral resistance | Reduced head pressure, less “pounding” after activity | High peripheral resistance, wide pulse pressure |
| Anti-inflammatory & antioxidant | Improved endothelial function, smoother NO signaling | Less cold hands/feet, better exercise tolerance | Mild dyslipidemia, metabolic stress type |
| Stress regulation | Sympathetic system not overactive | Reduced emotional blood pressure spikes | High-stress jobs, poor sleep |
When will you notice a difference?
Most people need 2–4 weeks to see a downward trend (typically a 5–10 mmHg drop). Combining with a low-sodium diet, regular sleep, and moderate exercise makes results more stable and lasting. Measure and log your blood pressure at the same time each day (morning and evening) to track your own “response curve.”
2｜Who Can Benefit from Celery Seed for Blood Pressure? Matching People and Scenarios
While celery seeds and their active component 3nB have scientific evidence supporting their role in blood pressure regulation, they are not a “one-size-fits-all” solution. Understanding which type of hypertension you have will help you decide whether this option is right for you. Based on clinical trials, mechanism studies, and practical nutrition intervention experience, here are four main groups of people who may benefit.
① Mild to Moderate Hypertension, Especially Salt-Sensitive Type
If your blood pressure is highly sensitive to salt intake — for example, when eating salty foods, heavy flavors, or frequent restaurant meals — and you often experience morning facial puffiness or lower limb swelling, you may respond well to the diuretic and sodium-excreting effects of 3nB. It helps the body expel excess water and sodium, reduces blood volume, relieves edema, and consequently lowers blood pressure.
② Stress-Induced or Sympathetic Nervous System Overactivity Hypertension
This group’s blood pressure fluctuations are often related to mental stress, lack of sleep, or emotional ups and downs. A typical pattern is higher blood pressure in the morning or afternoon, accompanied by rapid heartbeat, anxiety, and shoulder/neck tension. The vasodilatory and mild calming effects of 3nB can help ease sympathetic nervous overactivity and reduce emotion-driven blood pressure spikes.
③ Elevated Blood Pressure with Mild Dyslipidemia or Reduced Vascular Elasticity
Some individuals not only have elevated blood pressure but also slightly high blood lipids (especially triglycerides or LDL) or less-than-ideal arterial stiffness indices on health checks. 3nB, along with polyphenols and flavonoids in celery seeds, can improve endothelial function, reduce inflammation and oxidative stress, and help restore vascular elasticity for more stable blood pressure.
④ Those Willing to Adjust Lifestyle and on Low Medication Dosages
For people who have just been diagnosed with hypertension or are on a low dosage of medication and want to delay increasing their dosage through non-drug means, celery seeds can be a complementary option alongside diet, exercise, and salt reduction plans. Its effect is mild and stable, making it suitable for long-term integration into lifestyle management.
If you are already taking antihypertensive or diuretic medication, always consult with your doctor or nutritionist before adding celery seeds to avoid excessively lowering your blood pressure.
3｜How to Use It Effectively? Forms, Dosage, and Onset Time
Remember one core principle: the effectiveness of celery seeds depends on the 3nB content and the dosage you use. Different products have different levels of purity, so it’s important to understand the numbers on the label.
① Daily Maintenance Dosage
For daily maintenance, the recommended amount is 150–400 mg/day of standardized celery seed extract, typically equivalent to about 85–95 mg of 3nB.
If the product does not specify the 3nB content, you can judge by the “dry seed equivalent,” which is approximately dry seed 16,000–20,000 mg.
② Clinical Reference Dosage
If the goal is to help manage mild to moderate hypertension, clinical studies often use 1.2–1.5 g/day of standardized extract (equivalent to dry seed 16,000–20,000 mg), taken in 1–2 doses with meals. This helps reduce stomach discomfort and keeps effective levels in the blood stable.
③ Choosing the Right Form
Celery seed supplements on the market mainly come in capsule form and compound formulas. If you want to precisely supplement 3nB, choose a single-ingredient celery seed extract for easier dosage calculation; if you want to manage blood pressure and blood lipids at the same time, you can choose a compound formula (combined with fish oil, CoQ10, etc.).
④ Onset Time and Monitoring
Most people will see a downward trend in blood pressure (about 5–10 mmHg) within 2–4 weeks, while some salt-sensitive individuals may notice changes within 1–2 weeks. Combining with a low-salt diet, regular exercise, and adequate sleep will make the effect more stable.
It’s recommended to measure and record your blood pressure at a fixed time each week (such as morning and evening) to track your response curve.
Recommended Products
- NYO3 Celery Plus — Single standardized extract, suitable for precise 3nB supplementation.
- Health Life Celery Seed Capsules — Suitable for daily maintenance and mild blood pressure management.
Usage Tips
- Take at a fixed time and dose, do not skip or randomly increase/decrease dosage.
- Reduce high-sodium and highly processed food intake at the same time.
- Measure and record blood pressure at the same time each week to observe trends.
- If you are on medication, adjust dosage under the guidance of a doctor or nutritionist.
