From the Guidelines
Beetroot supplements can be beneficial for cardiovascular health, particularly in reducing blood pressure, as supported by the 2020 international society of hypertension global hypertension practice guidelines 1. When considering the use of beetroot supplements, it is essential to understand the context of their benefits. The guidelines suggest increasing intake of vegetables high in nitrates, such as leafy vegetables and beetroot, to reduce blood pressure. Some key points to consider when using beetroot supplements include:
- Starting with a lower dose to assess tolerance, as some people may experience digestive discomfort or pink urine (beeturia), which is harmless.
- Consulting a healthcare provider before starting beetroot supplements, especially for those with kidney stones, gout, or on blood pressure medications, due to the high oxalate content and blood pressure-lowering effects.
- Taking beetroot supplements with vitamin C, which enhances nitrate conversion to nitric oxide, for best absorption. The recommended daily intake of beetroot supplements is not explicitly stated in the guidelines, but based on the available evidence, taking 250-500mg of beetroot extract daily or consuming 70-140ml of beetroot juice may be beneficial for optimal benefits, as suggested by other studies 1. It is crucial to prioritize individual health needs and consult with a healthcare provider before adding any supplements to your regimen, especially when considering the potential interactions with other medications or health conditions.
From the Research
Beet Root Supplement Effects
- The effects of beetroot juice on blood pressure have been studied in several clinical trials, with results indicating a potential reduction in systolic blood pressure 2, 3, 4, 5.
- A systematic review of 11 studies found that beetroot juice supplementation reduced blood pressure in different populations, likely through the nitrate/nitrite/nitric oxide pathway 2.
- Another systematic review and meta-analysis of 7 studies found that nitrate derived from beetroot juice lowered systolic blood pressure in patients with arterial hypertension, but had no significant effect on diastolic blood pressure 3.
- A meta-analysis of 11 trials found that beetroot juice yielded a significant reduction in clinical systolic blood pressure compared to placebo, with a mean difference of -5.31 mmHg 4.
- Daily ingestion of 200-800 mg of nitrate from beetroot juice may reduce clinical systolic blood pressure in hypertensive individuals, with no sign of development of tolerance 4.
Mechanisms and Benefits
- Beetroot juice contains nitrates, which can be reduced to nitrite by oral bacteria and further to vasoprotective nitric oxide endogenously, leading to blood pressure-lowering effects 5.
- Beetroot also contains betalains, which have been shown to have antioxidant, antitumor, and anti-inflammatory activities 6.
- The intake of nitrate-rich beetroot may enhance athletic performance and attenuate muscle soreness in certain types of exercise 6.
- Beetroot has been found to have potential health benefits in reducing oxidative and nitrative stress, preventing DNA damage, and reducing LDL cholesterol 6.
Study Limitations and Future Directions
- The certainty of evidence for the effects of beetroot juice on blood pressure is generally considered low to moderate, and results should be interpreted with caution 3, 4.
- Further studies are needed to fully understand the effects of beetroot juice on blood pressure and to determine the optimal dosage and duration of treatment 2, 3, 4.
- Additional research is also needed to explore the potential benefits of beetroot in other areas, such as athletic performance and chronic disease prevention 6.