Beetroot

Beetroot Extract / Nitrate

Also known as: Beet juice, Dietary nitrate, Beetroot powder

Food-Derived

Content by: OpenSupplement Editorial Team | Medical review: pending | Last updated: April 13, 2026

Evidence ★★★★☆4/5

Best for

HeartMetabolic syndrome

Typical dose500 mL juice or 6-12 mmol nitrate/day

SafetyNo significant concerns

OnsetWithin a week

Cost$12-20/mo

References4 studies cited

TL;DR

Natural source of dietary nitrates that boost Nitric Oxide (NO)
High evidence for lowering blood pressure
Moderate evidence for improving athletic endurance and brain blood flow
Acts as a powerful vasodilator (opens blood vessels)
Excellent safety; turns urine pink/red (Beeturia)
Affordable: ~$12-20/month
Best for: High blood pressure, workout performance

What it is

Beetroot works through the 'Nitrate-Nitrite-Nitric Oxide' pathway. Nitric Oxide tells your blood vessels to relax and widen. This lowers the pressure on your heart and allows more oxygen-rich blood to reach your muscles and brain.

What the research says

Heart diseaseRelevance: High

Evidence

4/5

Onset speed

4/5

Typical dose: 500 mL juice or 6-12 mmol nitrate/day

Beetroot is a 'blood pressure buster.' Evidence. A meta-analysis of 16 trials found that beetroot juice significantly lowered systolic blood pressure by 4-10 mmHg within hours of consumption. Regular use helps maintain this effect, acting like a natural ACE inhibitor. ^[1]^[2]^[3]^[4]

Metabolic syndromeRelevance: Moderate

Evidence

3/5

Onset speed

3/5

Typical dose: Same dosing

Blood pressure and vascular benefits are particularly relevant for metabolic syndrome, where endothelial dysfunction is common [ref2]. Some studies suggest improved insulin sensitivity, though this evidence is less robust than cardiovascular effects. The nitric oxide pathway improvements may help with multiple components of metabolic syndrome including blood pressure and vascular health.

DISCLAIMER: The information on this page is for educational purposes only and has not been evaluated by the Food and Drug Administration. This content is not intended to diagnose, treat, cure, or prevent any disease. Consult a qualified healthcare professional before using any dietary supplement, especially if you are pregnant, nursing, taking medication, or have a medical condition.

This page may contain affiliate links. If you purchase through these links, we may earn a small commission at no extra cost to you. Learn more.

Beetroot on Amazon

$12-20/mo (estimated)

See on Amazon →

Safety

Extremely safe. Note: Don't panic if your urine turns pink (Beeturia); it is completely harmless. People prone to calcium-oxalate kidney stones should be careful with high doses, as beets are high in oxalates.

Interactions

PDE5 Inhibitors: May have an additive effect with drugs like Viagra or Cialis, lowering blood pressure too much.

Dosing

Standard Dose: 500 mg to 1,000 mg of extract, or 1 shot of concentrated juice. Timing: 2-3 hours before exercise or anytime for blood pressure.

Cost

Affordable. $12-20 per month.

The bottom line

Beetroot is the best 'whole-food' way to lower your blood pressure. It's a foundational supplement for cardiovascular health.

References

Siervo M, Lara J, Ogbonmwan I, Mathers JC. Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. J Nutr. 2013;143(6):818-826.
Meta-analysisHeart diseaseMetabolic syndromePubMed →
Baião DDS, Silva DVTD, Paschoalin VMF. Beetroot, a remarkable vegetable: its nitrate and phytochemical contents can be adjusted in novel formulations to benefit health and support cardiovascular disease therapies. Antioxidants (Basel). 2020;9(10):960.
ReviewHeart diseaseMetabolic syndromePubMed →
Kapil V, Khambata RS, Robertson A, et al. Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study. Hypertension. 2015;65(2):320-327.
RCTHeart diseasePubMed →
Jackson JK, Patterson AJ, MacDonald-Wicks LK, Oldmeadow C, McEvoy MA. The role of inorganic nitrate and nitrite in cardiovascular disease risk factors: a systematic review and meta-analysis of human evidence. Nutr Rev. 2018;76(5):348-371.
Meta-analysisHeart diseaseMetabolic syndromePubMed →

Sources for this page include published meta-analyses, systematic reviews, and NIH dietary supplement fact sheets. All claims reflect the evidence as of early 2026.

This is not medical advice. Consult your healthcare provider before starting any supplement, especially if you take medications.