Beetroot
Content by: OpenSupplement Editorial Team | Medical review: pending | Last updated: April 13, 2026
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
Blood pressure and vascular benefits are particularly relevant for metabolic syndrome, where endothelial dysfunction is common [ref2]. Some studies suggest improved insulin sensitivity, though this evidence is less robust than cardiovascular effects. The nitric oxide pathway improvements may help with multiple components of metabolic syndrome including blood pressure and vascular health.
DISCLAIMER: The information provided on this page, including but not limited to text, graphics, images, and other material, is for informational and educational purposes only. No material is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before undertaking a new healthcare regimen. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Use of this website does not create a doctor-patient relationship between you and OpenSupplement.org or its operators. Reliance on any information provided is solely at your own risk.
This page may contain affiliate links. If you purchase through these links, we may earn a small commission at no extra cost to you. Learn more.
Beetroot on Amazon
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.
References
- Siervo M, Lara J, Ogbonmwan I, Mathers JC. Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. J Nutr. 2013;143(6):818-826.
- Baião DDS, Silva DVTD, Paschoalin VMF. Beetroot, a remarkable vegetable: its nitrate and phytochemical contents can be adjusted in novel formulations to benefit health and support cardiovascular disease therapies. Antioxidants (Basel). 2020;9(10):960.
- Kapil V, Khambata RS, Robertson A, et al. Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study. Hypertension. 2015;65(2):320-327.
- Jackson JK, Patterson AJ, MacDonald-Wicks LK, Oldmeadow C, McEvoy MA. The role of inorganic nitrate and nitrite in cardiovascular disease risk factors: a systematic review and meta-analysis of human evidence. Nutr Rev. 2018;76(5):348-371.
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.