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Beetroot

What does the research say about Beetroot?

2 health outcomes synthesised

Research on beetroot extract has investigated its effects on 2 health outcomes, primarily focusing on blood pressure. The strongest evidence, drawn from 3 studies, points to a reduction in systolic blood pressure, with effects observed across various populations including adults with obesity, healthy males, and clinical groups. Doses effective for systolic blood pressure ranged from per mmol nitrate intake up to approximately 14.0 mmol/day.

Strongest evidence: The most robust research area is blood pressure. Moderate evidence from 3 studies shows beetroot supplementation reduces systolic blood pressure, with all 3 studies reporting significant benefits. Effect sizes were mixed, ranging from small (-0.28 mmHg per mmol nitrate intake) to moderate (-7 mmHg with 14.0 mmol nitrate). Moderate evidence from another 3 studies also supports a small effect on reducing diastolic blood pressure, though 2 of 3 studies found benefits and one meta-analysis noted no significant effect in adults with obesity.

Effective dose patterns: For systolic blood pressure, effective doses are reported as per mmol nitrate intake up to ~14.0 mmol/day (e.g., 140 ml beetroot juice). No specific effective dose was established for diastolic blood pressure, as findings were inconsistent and study durations varied.

Population insights: For systolic blood pressure, research included adults with obesity, healthy males, and clinical populations. For diastolic blood pressure, populations included both clinical and healthy adult groups, but one meta-analysis showed no effect in adults with obesity, suggesting response may vary by population.

Notable caveats: Both syntheses are based on only 3 studies each, so conclusions are preliminary. Study durations for diastolic blood pressure were not consistently reported. The evidence for systolic blood pressure is subject to potential publication bias, as null-result studies may be less likely to be published.

Frequently asked

  • What is Beetroot good for according to research?
    Research indicates beetroot may help reduce both systolic and diastolic blood pressure. Moderate evidence from 3 studies shows consistent benefits for systolic blood pressure, while another 3 studies show a small effect on diastolic blood pressure.
  • What dose of Beetroot is typically used in studies?
    For systolic blood pressure, studies used doses ranging from per mmol nitrate intake to approximately 14.0 mmol/day, often delivered as beetroot juice (e.g., 140 ml). No consistent effective dose was reported for diastolic blood pressure in the available studies.
  • Who benefits most from Beetroot?
    For systolic blood pressure, benefits were seen across adults with obesity, healthy males, and clinical populations. For diastolic blood pressure, one meta-analysis found no significant effect in adults with obesity, suggesting response may vary and that some subgroups may not benefit.
  • Are there caveats or limitations in the research on Beetroot?
    Yes, the evidence is based on only 3 studies per outcome, so conclusions are preliminary. Study durations for diastolic blood pressure were not consistently reported, and the positive results for systolic blood pressure may be influenced by publication bias.
  • Does Beetroot help with reducing systolic blood pressure?
    Moderate evidence from 3 studies suggests it does, with all studies reporting significant reductions. Effect sizes ranged from a small dose-dependent reduction of -0.28 to -0.48 mmHg per mmol nitrate intake to a moderate -7 mmHg reduction with 14.0 mmol nitrate from beetroot juice.
  • Does Beetroot help with reducing diastolic blood pressure?
    Moderate evidence from 3 studies is mixed: 2 reported small to moderate benefits, while 1 meta-analysis found no significant effect in adults with obesity. Overall, the effect appears small, but the evidence base is too limited to draw strong conclusions.

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