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Evidence-Based Supplement Research
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Beetroot and Reduced Systolic Blood Pressure

Research synthesisModerate evidenceSmall effect3 studies · 3 beneficial · 0 neutral · 0 harmful

Across all 3 studies, all reported beneficial effects of beetroot on reducing systolic blood pressure, with effect sizes ranging from small to moderate. The most robust evidence comes from a large meta-analysis (75 RCTs, 1823 participants) showing a small but statistically significant dose-dependent reduction in systolic BP per mmol increase in nitrate intake. Most studies did not consistently report a specific form, but one study used beetroot juice (140 ml, ~14 mmol nitrate).

  • Effective dose range: per mmol increase in administered nitrate; ~14 mmol/day in juice form
  • Studied populations: clinical populations (RCT participants); adults with obesity; healthy males

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). Effect sizes varied from small to moderate across studies, and study durations were not consistently reported, limiting the ability to assess long-term efficacy.

Generated Jun 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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