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Beetroot

What does the research say about Beetroot?

2 health outcomes synthesised

Beetroot has been investigated in research for 2 health outcomes, primarily focusing on blood pressure reduction. The strongest evidence supports a small, dose-dependent reduction in systolic blood pressure (3 studies, including a large meta-analysis of 75 RCTs), with effects linked to nitrate intake from beetroot juice. Typical study doses range from approximately 14 mmol of nitrate per serving, with benefits observed in clinical populations and adults with obesity, though long-term efficacy remains unclear.

Strongest evidence: The most robust research on beetroot relates to reduced systolic blood pressure, supported by moderate evidence strength. Across all 3 studies, beneficial effects were reported, including a large meta-analysis of 75 RCTs (1823 participants) that found a small but statistically significant dose-dependent reduction in systolic BP per mmol increase in nitrate intake. Studies used beetroot juice (e.g., 140 ml providing ~14 mmol nitrate), with effect sizes ranging from small to moderate. No harmful effects were reported.

Mixed or weaker evidence: For reduced diastolic blood pressure, evidence is low strength. While 2 of 3 studies found benefits (including the same large meta-analysis showing a small dose-dependent reduction of -0.12 mmHg per mmol nitrate), one meta-analysis in adults with obesity found no significant effect. This suggests the benefit may vary by population, and conclusions are considered preliminary due to the small evidence base.

Effective dose patterns: Both systolic and diastolic blood pressure outcomes converge on a similar dose range. Studies typically used 140 ml of nitrate-rich beetroot juice (~14 mmol nitrate) per dose. A dose-response relationship was observed: for systolic BP, a reduction of approximately 0.12 mmHg per mmol increase in nitrate intake, and for diastolic BP, a similar reduction per mmol nitrate. These patterns come from the same large meta-analysis covering both outcomes.

Population insights: The strongest evidence for systolic BP reduction comes from clinical populations (RCT participants), adults with obesity, and healthy males. For diastolic BP, benefits were seen in clinical populations and healthy males, but no significant effect was observed in adults with obesity, indicating that population characteristics may influence outcomes. No data on elderly or deficient populations were noted in these syntheses.

Notable caveats: The evidence base is small across both outcomes (only 3 studies each), meaning conclusions should be considered preliminary. Available evidence is overwhelmingly positive, which raises concern for publication bias — null-result studies may be less likely to be published or indexed. Study durations were not consistently reported, limiting the ability to assess long-term efficacy. Effect sizes varied from small to moderate, and results may not be generalizable to all populations.

Frequently asked

  • What is Beetroot good for according to research?
    Research on beetroot focuses on blood pressure reduction. The strongest evidence suggests a small, dose-dependent benefit for reducing systolic blood pressure (3 studies, including a meta-analysis of 75 RCTs). Evidence for reducing diastolic blood pressure is weaker and mixed.
  • What dose of Beetroot is typically used in studies?
    Studies typically use 140 ml of nitrate-rich beetroot juice, providing approximately 14 mmol of nitrate. Dose-response effects have been observed, with about a 0.12 mmHg reduction in systolic and diastolic blood pressure per mmol increase in nitrate intake.
  • Who benefits most from Beetroot?
    Benefits for systolic blood pressure have been observed in clinical populations (RCT participants), adults with obesity, and healthy males. For diastolic blood pressure, benefits were seen in clinical populations and healthy males, but a meta-analysis in adults with obesity found no significant effect, suggesting population-specific variability.
  • Are there caveats or limitations in the research on Beetroot?
    Yes. The evidence base is small (only 3 studies per outcome), so conclusions are preliminary. Publication bias is a concern, as positive results may be more likely published. Study durations were not consistently reported, limiting assessment of long-term effects, and effect sizes ranged from small to moderate.
  • Does Beetroot help reduce systolic blood pressure?
    Research shows a small, dose-dependent reduction in systolic blood pressure with beetroot intake, supported by moderate evidence strength. All 3 studies reported beneficial effects, including a large meta-analysis of 75 RCTs. The effect was small but statistically significant per mmol increase in nitrate.
  • Does Beetroot help reduce diastolic blood pressure?
    Evidence is mixed. Two of three studies found a small to moderate reduction in diastolic blood pressure, including a large meta-analysis. However, one meta-analysis in adults with obesity found no significant effect, and the overall evidence strength is low. Benefits may vary by population.

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