have also gained attention for their potential blood pressure-lowering capacity. Rich in nitrates, beetroot is being studied extensively to understand its effects on arterial health and possible antihypertensive benefits. This article reviews the current research on beetroot extract and blood pressure control.
Beetroot, scientifically known as Beta vulgaris, is a vivid purple-colored root vegetable packed with important nutrients like vitamins, minerals, antioxidants and dietary nitrates. Historically used in Greek and Roman medicine, beetroot continues to be a traditional remedy for several health conditions. Today, beetroot extract supplements have become popular to harness benefits of its unique phytochemical composition.
The key active constituent in beetroot extract is nitrate. During processing, juice is extracted from beetroot bulbs and further concentrated, dried or freeze dried into powder or capsules. On average, 100 grams of beetroot contains about 250mg of nitrates. Through supplementation, beetroot provides a rich, dietary source of nitrates.
Multiple research studies have clinically evaluated the relationship between beetroot juice or extract supplementation and blood pressure control. A recent systematic review of 22 trials concluded that beetroot supplementation was able to lower systolic blood pressure by 3-10 mm Hg and diastolic by 1-5 mm Hg compared to placebo groups. The blood pressure lowering benefits peaked around 3-6 hours after beetroot ingestion and were more pronounced in hypertensive populations.
Another study in postmenopausal women at risk of cardiovascular diseases found that consuming 100 grams of beetroot juice significantly prevented increase in systolic and diastolic blood pressure levels following physical exercise. Researchers reason this effect could be particularly beneficial for older adults vulnerable to uncontrolled, fluctuating blood pressure.
While many studies demonstrate a positive impact, some show marginal or no blood pressure improvement too. For instance, a study testing effects of 140 ml beetroot juice in healthy young individuals only showed acute decrease in diastolic but not systolic blood pressure. Research in heart failure patients also concluded that two week supplementation with 100 grams of beetroot juice did not result in any noteworthy reduction in blood pressure.
Optimal beetroot extract dose and timing is crucial for desired results. Current research utilizes dosages ranging from 70 to 250 grams administered as beetroot juice. Effects may start appearing as early as within 1-2 hours of intake. However, peak impact on lowering blood pressure seems to manifest around 3 to 6 hours after supplementation.
Most studies evaluate single doses so evidence regarding ideal long-term dosage patterns and tolerability remains unclear. It's suggested to begin with small amounts such as 4-6 ounces juice per day and gradually monitor effects. Consulting an accredited dietician or nutritionist is best to determine appropriate beetroot extract dosage as per your medical and health status.
- Improving exercise performance and boosting stamina
- Enhancing blood flow to the brain
- Reducing severity of dementia
- Lowering blood sugar levels in diabetics
While generally safe for most healthy individuals, beetroot extract supplements may trigger certain side-effects especially in excess doses. Some commonly reported problems include-
Additionally, consult your doctor before taking beetroot supplements if you-
● Are using blood pressure controlling medicines like beta-blockers or ACE-inhibitors
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1. Bahadoran, Z., Mirmiran, P., Kabir, A., Azizi, F., & Ghasemi, A. (2017). The nitrate-independent blood pressure-lowering effect of beetroot juice: A systematic review and meta-analysis. Advances in nutrition, 8(6), 830–838. https://doi.org/10.3945/an.117.015362
2. Jajja, A., Sutyarjoko, A., Lara, J., Rennie, K., Brandt, K., Qadir, O., & Siervo, M. (2014). Beetroot supplementation lowers daily systolic blood pressure in older, overweight subjects. Nutrition research (New York, N.Y.), 34(10), 868–875. https://doi.org/10.1016/j.nutres.2014.09.007
3. Kapil, V., Khambata, R. S., Robertson, A., Caulfield, M. J., & Ahluwalia, A. (2015). Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study. Hypertension (Dallas, Tex. : 1979), 65(2), 320–327. https://doi.org/10.1161/HYPERTENSIONAHA.114.04675
4. Lynn, A., Mathew, S., Moore, C. T., Russell, J., Robinson, E., Soumpasi, V., & Barker, M. E. (2014). Effect of a tart cherry juice supplement on arterial stiffness and inflammation in healthy adults: a randomised controlled trial. Plant foods for human nutrition (Dordrecht, Netherlands), 69(2), 122–127. https://doi.org/10.1007/s11130-014-0400-x