Does Beetroot Juice Lower Blood Pressure? Clinic Readings Drop, Home Readings Are Mixed
Nitrate-rich beetroot juice lowered clinic systolic pressure in pooled trials of people with hypertension. Twenty-four-hour and home readings tell a less consistent story.
By Kymata Health Editorial Published Last checked
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Key takeaways
From 6 sources- In a 2024 meta-analysis of 11 trials (349 people with hypertension), beetroot juice lowered clinic systolic pressure by 5.3 mmHg versus placebo, with low-certainty evidence1.
- The same analysis found no significant effect on diastolic pressure or 24-hour readings1.
- One 4-week trial of 68 people with hypertension found drops in clinic, 24-hour and home pressure; its senior author is a director of a company called Heartbeet Ltd2.
- A 2017 meta-analysis of 13 trials found the drop only in clinic measurements, not in 24-hour or home monitoring3.
- The upper trial dose of 800 mg nitrate a day is above the European acceptable daily intake of 3.7 mg per kg of body weight, about 259 mg for a 70 kg adult15.
What this article covers
1 evidence profileThe evidence, graded
Pulled from the trial tables in our evidence profiles. Grades follow our evidence-grading policy.
Graded findings
4 rows- CGrade CClinic blood pressure in hypertensionImproved Clinic systolic pressure fell 5.3 mmHg versus placebo; no significant effect on diastolic or 24-hour blood pressure. GRADE certainty low.Beetroot · Meta-analysis · n=349 · 2024 · PMID 39069465
- CGrade CClinic, ambulatory and home blood pressure in hypertensionImproved Clinic BP fell 7.7/2.4, 24-hour BP 7.7/5.2 and home BP 8.1/3.8 mmHg versus placebo juice, with no fading over 4 weeks; endothelial function improved about 20%.Beetroot · RCT · n=68 · 2015 · PMID 25421976
- CGrade CBlood pressure with 1–6 weeks of nitrateMixed Systolic fell 4.1 and diastolic 2.0 mmHg overall, but only in clinic measurements; 24-hour ambulatory and home monitoring showed no significant change.Beetroot · Meta-analysis · n=325 · 2017 · PMID 28319596
- CGrade CBlood pressure after short-term nitrateImproved Systolic pressure fell 4.4 mmHg; the diastolic change (−1.1 mmHg) was not significant.Beetroot · Meta-analysis · n=254 · 2013 · PMID 23596162
Where these trials agree: Beetroot and blood pressure, counted row by row in the Consensus finder.
Why nitrate is the active part
Beetroot juice is studied for its inorganic nitrate, which the body converts to nitric oxide, a molecule that relaxes blood vessels2. That is why the best-known trial used nitrate-free beetroot juice as its placebo2.
The trials below measured nitrate doses, not beetroot servings. The hypertension meta-analysis covered daily intakes of 200 to 800 mg of nitrate from juice1.
What the pooled trials found
A 2013 meta-analysis of 16 short crossover trials (254 adults, 2 hours to 15 days) found systolic pressure fell 4.4 mmHg, while the 1.1 mmHg diastolic change was not significant4. Higher daily nitrate doses were linked to larger systolic drops4.
A 2017 meta-analysis of 13 trials lasting 1 to 6 weeks (325 adults) found systolic pressure fell 4.1 mmHg and diastolic 2.0 mmHg overall3. The drop showed up only in resting clinic readings; 24-hour ambulatory and home monitoring showed no significant change3.
The 2024 meta-analysis limited itself to people with clinic pressure of 140/90 mmHg or higher1. Across 11 trials (349 people), clinic systolic pressure fell 5.31 mmHg versus placebo, with moderate-to-high heterogeneity and GRADE certainty rated low1. The authors saw no sign that the effect faded over time1.
The most cited trial, and who ran it
In a 4-week trial, 68 adults with hypertension, half untreated and half already on medication, drank 250 mL of beetroot juice or nitrate-free juice daily2. Clinic pressure fell 7.7/2.4 mmHg, 24-hour pressure 7.7/5.2 mmHg and home pressure 8.1/3.8 mmHg versus placebo2.
The trial was funded by the British Heart Foundation2. The published paper also discloses that the senior author is a director of a company called Heartbeet Ltd2. The pooled analyses report smaller and less consistent effects outside the clinic31.
Safety and who should be careful
- People already on blood pressure medicines: in the 4-week trial, half the participants were on treatment and pressure still fell, so readings may drop further2.
- Anyone hoping to replace prescribed treatment: the pooled evidence is low certainty and the home-monitoring results are mixed13.
- People prone to kidney stones: the 4-week trial's authors note that beetroot also contains oxalate, which people predisposed to oxalate stones may need to limit2.
- Anyone alarmed by pink or red urine: beeturia is reported in about 10 to 14% of people and is more common with iron deficiency6.
Quick answers
Common questions
3 answersHow much beetroot juice did the trials use?
How fast does it work?
Does it lower diastolic pressure?
In the 2024 hypertension meta-analysis, the diastolic change was not significant1.
Keep reading
Full evidence profiles
Every graded study, studied doses, interactions and safetyRelated articles
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Products from brands we partner with that contain Beetroot. Check the amount per serving against the doses studied, and the label for other ingredients.
Beetroot products from partner brands
2 products Paid links · we earn a commission- Quick pickHerbsProNOW Foods Beet Root Powder, 12 Oz
1 tablespoon (9.5 g): beet root powder, 30 calories and 234 mg potassium per the label
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2 gummies: 200 mg beet root powder extract, 100 mg CoQ10 and 12 mcg vitamin B12; label suggests 2 gummies once daily
$15.98one-timeChecked Oct 15, 2026
References
6 sources. Numbers in the text link here.
Sources cited in this article
6 sources- 1Effects of beetroot juice on blood pressure in hypertension according to European Society of Hypertension Guidelines: A systematic review and meta-analysisNutr Metab Cardiovasc Dis, 2024 · PMID 39069465
- 2Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled studyHypertension, 2015 · PMID 25421976
- 3Medium-term effects of dietary nitrate supplementation on systolic and diastolic blood pressure in adults: a systematic review and meta-analysisJ Hypertens, 2017 · PMID 28319596
- 4Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysisJ Nutr, 2013 · PMID 23596162
- 5Nitrites and nitrates added to food: EFSA re-evaluation confirms existing safe levelsEuropean Food Safety Authority, 2017
- 6Beeturia and the biological fate of beetroot pigmentsPharmacogenetics, 1993 · PMID 8148871
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