Dietary nitrate (beetroot)
Vegetable-derived nitrate with meta-analysis support for modest blood-pressure reduction and improved exercise economy.
Why
Beetroot juice is the most-studied food-based source of dietary nitrate. Meta-analyses of RCTs report modest reductions in systolic blood pressure (around 4–5 mmHg) and improved oxygen efficiency during submaximal exercise. Effect is greatest in younger, hypertensive, and trained populations.
How it works
Dietary nitrate (NO3⁻) is reduced to nitrite by oral commensal bacteria, then to nitric oxide in low-oxygen tissues, bypassing the endogenous nitric oxide synthase pathway. NO causes vasodilation and reduces the oxygen cost of muscle contraction.
Expected onset · Blood-pressure effect within hours acutely; sustained effect with daily intake over 2–4 weeks. Exercise effect: same-day at 2–3 hours pre-exertion.
How to take
Dosage
5–6 mmol nitrate (~300–500 mg) per dose, typically 250–500 ml of beetroot juice or a concentrated shot (e.g. Beet It 70 ml).
Timing
2–3 hours before exertion for exercise effect; daily for blood-pressure effect
On the label
'Concentrated beetroot juice' with stated mmol or mg nitrate per dose. Whole beetroot juice varies widely in nitrate content.
Ideal for
Adults with mild hypertension or pre-hypertension; endurance-trained adults seeking marginal exercise-economy gains.
Safety
Evidence
Siervo 2013 J Nutr meta-analysis (16 RCTs): inorganic nitrate / beetroot juice reduced systolic BP by 4.4 mmHg and diastolic by 1.1 mmHg vs control. Kapil 2015 Hypertension RCT (n=64 hypertensives): 250 ml beetroot juice daily over 4 weeks reduced clinic, ambulatory and home BP and improved endothelial function. Effect modest but real.
- Siervo et al., J Nutr 2013, inorganic nitrate and beetroot juice supplementation on blood pressure: meta-analysis
- Kapil et al., Hypertension 2015, dietary nitrate provides sustained blood pressure lowering in hypertensive patients (RCT)
- Domínguez et al., Nutrients 2017, effects of beetroot juice supplementation on cardiorespiratory endurance in athletes: meta-analysis
Where to get it
Shop Dietary nitrate (beetroot) on AmazonSponsored · As an Amazon Associate, Healicus earns from qualifying purchases.