New evidence
Beetroot’s systolic blood pressure benefit showed up in a meta-analysis — but only in people with obesity, and it didn't budge their weight.
This is the first solid synthesis of dietary nitrate's effects in a clinical obesity population, but with just three studies and a small effect, treat it as an early hint — not a prescription.
A meta-analysis of three trials in adults with obesity found that dietary nitrate (from beetroot) reduced systolic blood pressure by a small but statistically significant amount. That's the good news — the same analysis found no effect on body weight, BMI, or diastolic blood pressure, so the benefit appears specific to one blood pressure measure and is drawn from a very limited evidence base.
Where this fits in the evidence
Pillser has synthesized 3 studies on Beetroot for Reduced Systolic Blood Pressure — overall evidence strength: Moderate.
Across 3 studies, all 3 reported statistically significant beneficial effects of beetroot supplementation on reducing systolic blood pressure. Effect sizes were mixed (small to moderate), with the largest meta-analysis showing a small dose-dependent reduction of -0.28 to -0.48 mmHg per mmol nitrate intake, while a small RCT observed a moderate reduction of -7 mmHg with 140 ml beetroot juice (~14.0 mmol nitrate). The evidence primarily comes from adults in clinical settings, with the most-studied form being beetroot juice.
The study
The effect of dietary nitrate on weight management: a systematic review and meta-analysis.
- Meta-Analysis
- n = 199
- 2026-04-28
- Frontiers in public health
This is a plain-language summary of a research finding, not medical advice. Pillser surfaces research signals to help you decide what's worth investigating — always consult a qualified professional before changing what you take.