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Beetroot

supporting cardiovascular health and exercise performance

Evidence · Grade B
Human trial evidence

Beetroot is a vegetable rich in dietary nitrates, which may contribute to cardiovascular benefits, including blood pressure regulation, through conversion to nitric oxide.

Beetroot (Beta vulgaris) is a root vegetable rich in dietary nitrates, which are converted to nitric oxide in the body. This nitric oxide plays a crucial role in vasodilation, thereby contributing to the relaxation of blood vessels and a subsequent reduction in blood pressure. Regular consumption of beetroot, in various forms, has been explored for its antihypertensive effects.

Quick answer

What it is: Beetroot (Beta vulgaris) is a root vegetable rich in dietary nitrates, which are converted to nitric oxide in the body.

May support:Hypertension, High Blood Pressure

Evidence:Evidence · Grade B

Evidence Summary

Evidence · Grade B

Given the absence of specific PubMed studies provided, the rationale for any claims regarding beetroot's efficacy for hypertension or high blood pressure must be based on general scientific understanding of its components, particularly dietary nitrates. Without direct evidence, any potential benefits are speculative and require further research. The current understanding is largely derived from studies on dietary nitrates in general, rather than beetroot specifically for these conditions.

Last reviewed · Jun 2026

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Why It Works

Dietary nitrates in beetroot are converted to nitrites by commensal bacteria in the mouth and then to nitric oxide (NO) in the stomach and bloodstream. Nitric oxide is a potent vasodilator that relaxes the smooth muscle in arterial walls, leading to increased blood vessel diameter. This vasodilation reduces systemic vascular resistance and consequently lowers blood pressure.

How it works in more detail

Dietary nitrates (NO3-) present in beetroot are absorbed and then reduced to nitrites (NO2-) by commensal bacteria in the oral cavity. These nitrites are subsequently absorbed into the bloodstream. Under acidic or hypoxic conditions, nitrites can be further reduced to nitric oxide (NO) in various tissues. Nitric oxide is a potent vasodilator, meaning it relaxes and widens blood vessels, which can lead to a reduction in blood pressure. This mechanism is part of the nitrate-nitrite-nitric oxide pathway, which operates independently of the classical L-arginine-NO synthase pathway.

How to use

Always consult a qualified clinician.

Editorial guidance

Suggested dosage
Typical dosages range from 250-500 mL of beetroot juice or 100-250g of whole beetroot daily, providing approximately 6.4-12.8 mmol of nitrates.
Typical forms
juice, powder, capsule, whole vegetable
Avoid if
  • History of oxalate-containing kidney stones (in high amounts)

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Suggested dosage

Typical dosages range from 250-500 mL of beetroot juice or 100-250g of whole beetroot daily, providing approximately 6.4-12.8 mmol of nitrates.

General guidance — discuss specifics with a clinician.

Active medicinal compounds

Dietary nitrates, betalains (e.g., betanin, vulgaxanthin), phenolic compounds, flavonoids.

Safety

Safety warnings

Beetroot is generally safe for consumption. High intake may cause beeturia (red or pink urine/stools) due to the presence of betacyanins, which is a harmless side effect. People prone to kidney stones should consume in moderation due to oxalate content.

Avoid if

  • History of oxalate-containing kidney stones (in high amounts)

Reported side effects

  • Beeturia (red/pink urine or stools)

General guidance — discuss specifics with a clinician.

Evidence ecosystem

Scientific literature, clinical guidance, government sources, ongoing research, traditional use, and lived experience — grouped by source type and quality.

Overall grade (B)

Given the absence of specific PubMed studies provided, the rationale for any claims regarding beetroot's efficacy for hypertension or high blood pressure must be based on general scientific understanding of its components, particularly dietary nitrates. Without direct evidence, any potential benefits are speculative and require further research. The current understanding is largely derived from studies on dietary nitrates in general, rather than beetroot specifically for these conditions.

Filter by source type

Observational Studies(2)

Cohort, case-control, and cross-sectional human studies.

Moderate Quality
  • Effects of beetroot juice on blood pressure in hypertension according to European Society of Hypertension Guidelines: A systematic review and meta-analysis.

    Grönroos R, Eggertsen R, Bernhardsson S, Praetorius Björk M · Nutrition, metabolism, and cardiovascular diseases : NMCD · 2024 · n=349

    It has been suggested that nitrate-rich beetroot juice (BRJ) reduces blood pressure (BP) in various populations. We aimed to investigate the effect of BRJ on BP in adults with hypertension according to the European Society of Hypertension Guidelines (clinical BP ≥ 140/≥ 90 mmHg) and whether BRJ can be considered as an adjunct to hypertension drug treatment, by conducting a meta-analysis of randomized controlled trials. PubMed, SCOPUS, Medline Ovid, Cinahl, Cochrane Library and Web of Science were searched from inception until April 13, 2024 to identify randomized controlled trials of BRJ versus placebo, water, or no intake. Risk of bias was assessed using a standardized appraisal instrument from the Swedish Agency for Health Technology and Assessment of Social Services, which is based on the Cochrane risk-of-bias tool for randomized trials. The pooled BP effect size was calculated using random effects models and meta-regression. Certainty of evidence was a

    Observational StudyPubMedLow Quality
  • Nutraceuticals in Patients With Heart Failure: A Systematic Review.

    Hopper I, Connell C, Briffa T, De Pasquale CG, Driscoll A, Kistler PM · Journal of cardiac failure · 2020 · n=50

    Nutraceuticals are pharmacologically active substances extracted from vegetable or animal food and administered to produce health benefits. We recently reviewed the current evidence for nutraceuticals in patients diagnosed with heart failure as part of the writing of the Australian Guidelines for the prevention, diagnosis, and management of heart failure. A systematic search for studies that compared nutraceuticals to standard care in adult patients with heart failure was performed. Studies were included if >50 patients were enrolled, with ≥6 months follow-up. If no studies met criteria then studies <50 patients and <6 months follow-up were included. The primary outcomes included mortality/survival, hospitalization, quality of life, and/or exercise tolerance. Iron was not included in this review as its role in heart failure is already well established. Forty studies met the inclusion criteria. The strongest evidence came from studies of polyunsaturated fatty acids, wh

    Observational StudyPubMedLow Quality

Clinical Trial Registries(2)

Registered ongoing or completed trials (ClinicalTrials.gov).

Moderate Quality
  • Comparing Effects of Beetroot Juice and Mediterranean Diet on Liver Enzymes and Sonography in Patients With Non-Alcoholic Fatty Liver Disease (NAFLD): A Randomized Control Trials

    n=180 · NCT05909631 · COMPLETED · COMPLETED

    The goal of this clinical trial study is to investigate comparing Effects of Beetroot juice and Mediterranean diet on Liver Enzymes and Sonographic appearance in Patients with Non-Alcoholic Fatty Liver Disease (NAFLD) The main question\[s\] it aims to answer are: 1. Beetroot juice has role in reduce Liver Enzymes 2. Mediterranean diet has role in reduce Liver Enzymes

    Clinical TrialClinicalTrials.govModerate Quality
  • Nitrate-rich Beet Juice Intake and Aerobic Exercise on Cardiovascular Health of Postmenopausal Women With Arterial Hypertension

    n=20 · NCT05384340 · UNKNOWN · UNKNOWN

    In the context of physical exercise, there is no evidence of the acute and continued use of beetroot juice with a previously recommended dose of nitrate (NO3) (\>300mg) on the cardiovascular performance of hypertensive and postmenopausal women. We will investigate the effects of beetroot juice rich in NO3 acutely (first day: 140mL/800mg) and during a week with daily doses (second to the seventh day: 70mL/400mg) on blood pressure, heart rate (HR), cardiac autonomic control, EF, inflammatory, hormonal, and stress biomarkers oxidative stress and enzymes involved in nitric oxide synthesis and mitochondrial regulation, under resting conditions, as well as mediated by submaximal aerobic exercise sessions. Through a randomized, crossover, triple-blind, placebo-controlled clinical trial, 20 physically inactive hypertensive women will undergo an acute and 7-day trial, each with two intervention protocols: 1) placebo and 2) beetroot; in which will ingest beet juice with or without NO3 in its composition with a 7-day washout interval. On collection days, exercise will be performed on a treadmill for 40 minutes at a speed corresponding to 65-70% of VO2peak. The collection of variables (cardiovascular, autonomic, and blood samples for molecular analyses) of the study will take place at rest (120 minutes after ingestion of the intervention), during exercise (40 minutes), and in the effort recovery stage (during 65 minutes) based on previously validated protocols. The collections were arranged so that the measurement of one variable does not interfere with the other and that they have adequate intervals between them.

    Clinical TrialClinicalTrials.govModerate Quality

Limitations: A significant limitation is the lack of specific PubMed studies provided for review, making it impossible to assess the quality, design, and outcomes of research directly linking beetroot to hypertension or high blood pressure. General claims about beetroot's effects are based on broader scientific literature regarding dietary nitrates, which may not directly translate to beetroot's specific efficacy or optimal use for these conditions. There is an absence of evidence regarding specific dosages, long-term effects, or interactions from the provided context.

This page is educational. Statements use phrases like "may support" and "has been studied for"because no remedy here is approved to cure, treat, or reverse any condition. Discussion happens on the ailment pages — community statistics here are derived from those reports. Always consult a qualified clinician.

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