Beetroot
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
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.
Blood pressure and endothelial benefits relevant to metabolic syndrome. Some evidence for improved insulin sensitivity.
Beetroot on Amazon
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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.
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.