Last updated: March 2026
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any supplement regimen.
TL;DR: Research suggests that dietary nitrate from beetroot may help support healthy blood pressure levels. A meta-analysis of 16 trials found an average systolic reduction of approximately 4.4 mmHg. The mechanism works through nitric oxide — beetroot nitrates convert to NO, which relaxes blood vessels. Most studies used doses providing 300–600mg of nitrate daily, with effects observed as early as 2–3 hours after intake.
Does Beetroot Actually Lower Blood Pressure?
Research consistently shows that dietary nitrate from beetroot is associated with modest reductions in blood pressure, particularly systolic pressure. But "modest" does not mean "insignificant."
For a focused look at this topic, see our beetroot gummies formulated for blood pressure support.A landmark 2013 meta-analysis by Siervo et al. in the Journal of Nutrition analyzed 16 randomized controlled trials and found beetroot juice supplementation was associated with a mean reduction of 4.4 mmHg in systolic blood pressure and 1.25 mmHg in diastolic blood pressure (Siervo et al., 2013). For context, population-wide reductions of even 2 mmHg in systolic BP have been associated with meaningful cardiovascular outcomes at scale.
These results reflect averages across diverse populations. Individual responses vary. Beetroot supplementation should be viewed as a complement to — not a replacement for — medical treatment prescribed by your healthcare provider.
How Does Beetroot Affect Blood Pressure?
The mechanism centers on nitric oxide (NO). Here is how the pathway works:
- You consume dietary nitrate — beetroot is one of the richest natural sources, containing approximately 110–177mg of nitrate per 100g of raw beet.
- Oral bacteria convert nitrate to nitrite — bacteria on the tongue reduce dietary nitrate (NO₃⁻) to nitrite (NO₂⁻). This is why antibacterial mouthwash can reduce the blood pressure benefits of beetroot.
- Nitrite converts to nitric oxide — nitrite is further reduced to NO in the stomach and blood vessel walls.
- Nitric oxide relaxes blood vessels — NO signals smooth muscle cells to relax (vasodilation), reducing vascular resistance and supporting healthy blood flow.
A 2008 study by Webb et al. in Hypertension first demonstrated this pathway in humans, showing that dietary nitrate from beetroot juice increased plasma nitrite and was associated with blood pressure reductions within 3 hours (Webb et al., 2008).
This "enterosalivary pathway" operates independently of the body's other NO production system (the L-arginine-NO synthase pathway). The two pathways are complementary — which is why some cardiovascular formulations include both dietary nitrate sources and NO precursors like L-citrulline.
For a focused look at this topic, see our beetroot gummies for seniors.What Does the Clinical Research Say?
Multiple randomized controlled trials and meta-analyses have examined this relationship. Here are key findings organized by study type.
Meta-Analyses (Pooled Data from Multiple Trials)
- Siervo et al. (2013), Journal of Nutrition — Pooled 16 RCTs. Found beetroot juice supplementation was associated with a mean systolic BP reduction of 4.4 mmHg. Effects were more pronounced with juice than with nitrate salt supplements. (PubMed)
- Bahadoran et al. (2017), Nitric Oxide — Dose-response meta-analysis of 22 RCTs. At least 300mg of dietary nitrate per day was needed for significant effects; higher doses (up to ~500mg) showed stronger associations. (PubMed)
Individual Randomized Controlled Trials
- Coles & Clifton (2012), Nutrition Journal — Crossover RCT with 30 participants. Consuming 500g of beetroot juice (~465mg dietary nitrate) was associated with a systolic BP reduction of approximately 4–5 mmHg measured 6 hours after intake versus placebo. (PubMed)
- Kapil et al. (2015), Hypertension — Double-blind, placebo-controlled trial with 68 hypertensive patients. Daily beetroot juice (~400mg nitrate) for 4 weeks was associated with clinic BP reductions of approximately 7.7/2.4 mmHg (systolic/diastolic) and ambulatory BP reductions of 7.7/5.2 mmHg — one of the largest effects in the dietary nitrate literature. (PubMed)
- Hobbs et al. (2012), British Journal of Nutrition — Randomized crossover study with 18 healthy volunteers. Beetroot-enriched bread (~100g beetroot) was associated with systolic BP reductions within 2–3 hours, helping establish the acute timeline of dietary nitrate effects. (PubMed)
- Jajja et al. (2014), Journal of Nutrition — Double-blind trial in 24 older overweight adults. Three weeks of daily beetroot juice (~300mg nitrate) improved vascular function, though BP reductions did not reach statistical significance — suggesting older adults may need longer supplementation. (PubMed)
- Bonilla Ocampo et al. (2018), Nutrients — Systematic review confirming that acute beetroot supplementation was associated with systolic BP reductions of 3–4 mmHg on average, while chronic supplementation showed more variable results depending on population and dose. (PubMed)
What the Research Consistently Shows
- Average systolic blood pressure reductions of 3–7 mmHg across studies
- Effects tend to be stronger at higher nitrate doses (400mg+ daily)
- Both acute (single-dose) and chronic (multi-week) effects are documented
- Beetroot juice and concentrated formats generally show larger effects than capsules or powders in head-to-head comparisons
- Results are more pronounced in individuals with elevated (but not severely high) baseline blood pressure
Important Limitations
Many studies are small (15–70 participants), short-term (1–4 weeks), and conducted in controlled settings. Some trials showed non-significant results, particularly in normotensive populations. Long-term data beyond 6 months remain limited. The evidence is promising but not conclusive, and individual responses vary.
How Much Beetroot Do You Need for Blood Pressure Benefits?
Dosing is one of the most important — and most confusing — aspects of beetroot supplementation.
What the Studies Used
Most trials used doses providing 300–600mg of dietary nitrate per day. The Bahadoran et al. (2017) dose-response analysis identified 300mg as the approximate threshold for significant effects.
In practical terms, 300–500mg of dietary nitrate is roughly equivalent to:
- 250–500ml of beetroot juice (approximately 1–2 cups)
- One concentrated beetroot shot (such as Beet It Sport, which provides ~400mg nitrate per 70ml)
- 200–300g of raw beetroot (about 1.5–2 medium beets)
Translating to Supplements
Supplement labels rarely list nitrate content directly. Instead, they list beetroot extract weight and sometimes a concentration ratio. A 10:1 extract means 10 parts of raw beetroot were concentrated into 1 part — so 100mg of a 10:1 extract is equivalent to 1,000mg (1g) of whole beetroot.
The actual nitrate content depends on starting material, growing conditions, and extraction method. Whole beetroot contains approximately 110–177mg of nitrate per 100g, but extracts vary. If specific nitrate content matters to you, look for products that disclose nitrate per serving, or choose concentrated juice formats where the dose is more predictable.
How Long Does It Take to See Results?
Research suggests that dietary nitrate from beetroot may affect blood pressure through both acute and sustained mechanisms.
Acute Effects (Hours)
Several studies have detected changes in blood pressure within 2–3 hours of a single beetroot dose. Hobbs et al. (2012) observed reductions in systolic blood pressure within this timeframe in healthy volunteers. Webb et al. (2008) reported that plasma nitrite levels peaked approximately 2.5–3 hours after beetroot juice consumption.
These acute effects are transient — they reflect the immediate vasodilatory action of nitric oxide and typically diminish within 12–24 hours after a single dose.
Sustained Effects (Weeks)
Chronic supplementation trials suggest that consistent daily intake over 2–6 weeks is associated with more sustained blood pressure support. Kapil et al. (2015) observed significant blood pressure effects after 4 weeks of daily supplementation. Some researchers suggest that longer durations may be needed, especially in older adults — Jajja et al. (2014) noted that 3 weeks may have been insufficient for their older adult cohort.
Practical takeaway: If you begin beetroot supplementation, research suggests allowing at least 4–6 weeks of consistent daily use before drawing conclusions about its effects for you personally. Occasional or inconsistent use is unlikely to produce the sustained effects observed in clinical trials.
Who Benefits Most from Beetroot Supplementation?
Not everyone responds equally to dietary nitrate. Research suggests that certain populations may experience more pronounced effects.
Populations Showing Stronger Responses
- Pre-hypertensive individuals — People with systolic blood pressure between 120–139 mmHg (elevated but not yet classified as Stage 2 hypertension) tend to show the largest response in studies. The Kapil et al. (2015) trial, which included hypertensive patients, found some of the largest reductions in the literature (~7.7 mmHg systolic).
- Older adults — Nitric oxide production declines naturally with age. A 2015 study by Bondonno et al. in Clinical Nutrition found that dietary nitrate from beetroot was associated with improvements in endothelial function and blood pressure support in overweight and obese older adults (PubMed). However, Jajja et al. (2014) noted that older adults may need longer supplementation periods.
- Overweight and obese individuals — Some trials specifically recruited this population and observed positive associations between nitrate intake and vascular function.
Populations Showing Weaker or Variable Responses
- Normotensive (healthy blood pressure) individuals — People with already-optimal blood pressure tend to show smaller effects. The body may already have sufficient nitric oxide signaling.
- People on certain medications — Blood pressure medication may mask or reduce the additive effect of dietary nitrate. Always consult your doctor.
- Individuals who use antibacterial mouthwash — This is a surprising finding. Antibacterial mouthwash kills the oral bacteria responsible for the first step of nitrate conversion (nitrate → nitrite). A 2019 study by Tribble et al. in Free Radical Biology and Medicine found that chlorhexidine mouthwash use was associated with increased systolic blood pressure, likely through disruption of the oral nitrate reduction pathway (PubMed).
What About Grape Seed Extract for Blood Pressure?
While beetroot provides cardiovascular support through the nitric oxide pathway, grape seed extract (GSE) works through different mechanisms — primarily its high concentration of polyphenols called proanthocyanidins, which have antioxidant and vasoprotective properties.
A 2011 meta-analysis by Feringa et al. in the Journal of the American Dietetic Association examined 9 randomized controlled trials and found that grape seed extract supplementation was associated with a statistically significant reduction in systolic blood pressure. The pooled analysis suggested a mean systolic reduction of approximately 1.54 mmHg across trials, with more pronounced effects observed in younger participants and those with metabolic syndrome (Feringa et al., 2011).
A 2016 meta-analysis by Zhang et al. in Medicine further confirmed these findings across 16 RCTs, reporting that grape seed extract significantly reduced systolic blood pressure with a weighted mean difference of approximately 1.30 mmHg, with greater effects at doses above 300mg per day and in younger, obese, or metabolically disordered populations (Zhang et al., 2016).
Why Combining Beetroot and Grape Seed Extract Matters
What makes this relevant to beetroot supplementation is that the two ingredients work through complementary mechanisms:
- Beetroot nitrates support nitric oxide production → vasodilation → reduced vascular resistance
- Grape seed polyphenols support antioxidant defense → endothelial function → vascular protection
This is why some cardiovascular supplement formulations combine both ingredients. Zenith Formulas, for example, includes 1,000mg-equivalent beetroot extract alongside 1,000mg-equivalent grape seed extract (both at 10:1 concentration), aiming to address cardiovascular support through multiple pathways rather than relying on a single mechanism. Research on whether combining these specific ingredients produces additive benefits is still emerging, but the individual evidence for each is encouraging.
Can You Take Beetroot Supplements with Blood Pressure Medication?
This is a question for your healthcare provider. But here is what the research context looks like.
Dietary nitrate promotes vasodilation through nitric oxide. Many BP medications — including ACE inhibitors, ARBs, calcium channel blockers, and nitrates (like nitroglycerin) — also reduce blood pressure through related mechanisms. Combining these could theoretically lead to additive effects, including hypotension risk.
The Kapil et al. (2015) trial enrolled hypertensive patients, many on BP medication, and reported no serious adverse events — but this was a controlled clinical setting with medical oversight.
The responsible guidance is clear:
- Do not start or stop any supplement without discussing it with your doctor
- Bring the supplement label to your appointment so your provider can review the ingredients
- Beetroot supplements are intended to complement — never replace — prescribed medical treatment
- If you experience dizziness, lightheadedness, or fainting after starting a beetroot supplement, stop taking it and contact your healthcare provider
What Are the Side Effects of Beetroot Supplements?
Beetroot supplements are generally well-tolerated in research settings. However, there are several side effects and considerations worth knowing about.
Common and Harmless
- Beeturia — Red or pink discoloration of urine (and sometimes stool) after consuming beetroot. This affects an estimated 10–14% of the general population and is completely harmless. It is caused by betanin pigments passing through without being fully metabolized.
- Mild gastrointestinal effects — Some people experience stomach discomfort, bloating, or loose stools, particularly with higher doses of beetroot juice. Gummies and capsules tend to produce fewer GI effects due to lower volumes consumed.
Less Common but Worth Monitoring
- Kidney stones (oxalate concern) — Beetroot is moderately high in oxalates, which can contribute to calcium oxalate kidney stone formation in susceptible individuals. If you have a history of kidney stones, discuss beetroot supplementation with your doctor. Concentrated extracts may contain lower oxalate levels than whole beet juice, but this varies by product.
- Drug interactions — As noted above, beetroot's vasodilatory effects may interact with blood pressure medications and nitrate drugs (such as nitroglycerin for angina). Individuals on blood-thinning medications should also exercise caution and consult their provider.
- Blood sugar considerations — Beetroot itself has a moderate glycemic index. Gummy supplements may contain added sugars (glucose syrup, cane sugar, dextrose) that add to daily carbohydrate intake. If you are monitoring blood sugar, check the sugar content per serving on the supplement facts panel.
No serious adverse events have been reported in published clinical trials using dietary nitrate from beetroot at doses up to 600mg of nitrate per day over periods of up to 6 weeks.
Frequently Asked Questions
Does beetroot juice lower blood pressure immediately?
Research suggests acute effects may begin within 2–3 hours. Webb et al. (2008) reported that plasma nitrite levels peaked approximately 2.5–3 hours after beetroot juice consumption, coinciding with measurable changes in blood pressure. However, a single dose produces temporary effects. Consistent daily supplementation over several weeks is associated with more sustained support in clinical trials.
How much nitrate is in a beetroot gummy?
Most beetroot gummies do not list specific nitrate content. They typically list beetroot extract weight and concentration ratio. A gummy with 100mg of 10:1 beetroot extract delivers 1,000mg of whole beetroot equivalent, but the actual nitrate within that depends on the raw material and extraction process. Clinical studies generally used 300–600mg of dietary nitrate daily — equivalent to 250–500ml of beetroot juice.
Is beetroot or beet juice better for blood pressure support?
Most clinical studies used beetroot juice or concentrated shots because these deliver the highest nitrate dose per serving and allow researchers to standardize intake. However, the active component — dietary nitrate — is the same regardless of format. Supplements using concentrated extracts aim to deliver meaningful nitrate in a more convenient form, though direct comparisons between gummy and juice formats in clinical settings are limited.
Can beetroot supplements replace blood pressure medication?
No. Beetroot supplements are not a substitute for prescribed medication. They may offer complementary support, but the magnitude of blood pressure effects observed in studies (3–7 mmHg systolic) is generally smaller than what prescription medications achieve. Never adjust your medication without your doctor's guidance.
Why doesn't beetroot work for everyone?
Several factors affect individual response: baseline blood pressure (people with normal BP see smaller effects), oral microbiome composition (antibacterial mouthwash can reduce nitrate conversion), age (older adults may need longer supplementation periods), and genetic variation in nitric oxide metabolism. People already eating a nitrate-rich diet may also see diminished additional benefit from supplementation.
Is there a best time of day to take beetroot supplements?
Clinical studies have not established a definitively "best" time. Some researchers administered doses in the morning. Peak plasma nitrite levels occur approximately 2–3 hours after intake, so taking beetroot a few hours before a period of physical activity may align with peak nitric oxide availability. For general cardiovascular support, consistency matters more than timing — take it at whatever time helps you remember daily.
The Bottom Line
The evidence linking dietary nitrate from beetroot to blood pressure support is substantial and growing. Meta-analyses report associations between beetroot supplementation and systolic BP reductions of 3–7 mmHg. The mechanism is well-established: nitrates convert to nitric oxide, promoting vasodilation and supporting healthy blood flow.
However, many studies are small, short-term, and conducted in controlled settings. Individual responses vary based on baseline health, age, medication use, and diet. Beetroot supplementation does not replace medical treatment.
For people interested in natural approaches to cardiovascular wellness, beetroot represents one of the more evidence-supported options — especially when combined with complementary ingredients like grape seed extract, a healthy diet, regular exercise, and ongoing guidance from a healthcare provider.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before starting any supplement regimen.