Beetroot & Beet Juice
Beetroot and beet juice as functional foods: dietary nitrate and blood pressure, a meta-analysis in hypertension with low certainty, and conflicting reviews.
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Overview
Beetroot is rich in inorganic nitrate. The body converts dietary nitrate to nitric oxide, which relaxes blood vessels. Most trials use beet juice.What the research shows
| Source | Population | Finding |
|---|---|---|
| Meta-analysis of 11 trials (349 people) | Adults with hypertension | Beetroot juice with 200 to 800 mg nitrate a day reduced clinical systolic pressure by 5.31 mmHg (95% CI -7.46 to -3.16), with no significant effect on diastolic or 24-hour pressure; certainty of evidence was low [1] |
| Meta-analysis of 19 trials of inorganic nitrate | Healthy adults | Systolic pressure fell by 2.42 mmHg; not in people with hypertension in that analysis (-0.82 mmHg, not significant) [2] |
The two reviews disagree for people with hypertension, which is common when trials differ in design. Certainty is low. Do not replace blood pressure medicine with beet juice.
Safety and individual considerations
- Beet juice concentrates sugar and removes fiber; see Whole fruit vs juice.
- If you take blood pressure medicine, ask a pharmacist; we did not find a source on interactions to quote.
- Kidney stones: ask a clinician; we make no claim.
Related
Pomegranate · Leafy greensFrequently asked questions
Does beet juice lower blood pressure?
One meta-analysis in hypertension found a 5.31 mmHg reduction in clinical systolic pressure, with low certainty. [1]
References
- Grönroos R et al. Effects of beetroot juice on blood pressure in hypertension according to European Society of Hypertension Guidelines: A systematic review and meta-analysis. Nutr Metab Cardiovasc Dis 2024. PMID 39069465.
- Zhang Y et al. Regulatory effect of dietary nitrate on blood pressure: a meta-analysis of randomized controlled trials. Food Funct 2023. PMID 36740972.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.