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Evidence-Based Supplement Research
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Beetroot and Reduced Systolic Blood Pressure

Research synthesisModerate evidenceMixed effect size3 studies · 3 beneficial · 0 neutral · 0 harmful

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.

  • Effective dose range: per mmol nitrate intake to ~14.0 mmol/day
  • Studied populations: adults with obesity, healthy males, clinical populations

Caveats: Evidence base is small (only 3 studies) — conclusions should be considered preliminary. Available evidence is overwhelmingly positive — clinical literature in this area is subject to publication bias (null-result studies are less likely to be published or indexed).

Generated Jul 9, 2026
Doses used in studies
  • Beetroot Juice · ml single-dose: 140 (median 140, IQR 140–140) — 1 study
3 of 3 papers
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