---
title: "Beetroot / Dietary Nitrate — Evidence & Citations | Magellan"
description: "Natural sources, dosing and cited research for Beetroot / Dietary Nitrate. Beetroot (Beta vulgaris) is a root vegetable that is one of the richest…"
url: "https://magellanlongevity.com/m/beetroot.md"
canonical: "https://magellanlongevity.com/m/beetroot.html"
html: "https://magellanlongevity.com/m/beetroot.html"
type: "molecule"
slug: "beetroot"
evidence_grade: "Moderate evidence"
evidence_tier: "moderate"
citations: 24
updated: 2026-08-11
author: "Gabriel Radu, DO"
author_credentials: "Physiatrist (PM&R). NY medical license 275110. NPI 1376861765."
publisher: "Magellan Longevity"
content_format: "markdown"
---

# Beetroot / Dietary Nitrate

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## What it is

Beetroot (Beta vulgaris) is a root vegetable that is one of the richest dietary sources of inorganic nitrate; concentrated beetroot juice and 'shots' are widely used as nitrate supplements. After ingestion, nitrate is reduced to nitrite by bacteria on the tongue and is then converted in the body to nitric oxide, a signaling molecule that relaxes blood vessels (vasodilation) and increases blood flow. This nitrate-nitrite-nitric oxide pathway is thought to underlie beetroot's effects on blood pressure, vascular function and the oxygen cost of exercise. Other leafy vegetables such as spinach, rocket and celery are also high in nitrate.

## What the human evidence shows

Meta-analyses of randomized trials show that beetroot juice and dietary nitrate lower blood pressure—about 5 mmHg systolic on average across trials in hypertension, and in one pivotal placebo-controlled trial in hypertensive patients roughly 7-8 mmHg, including 24-hour ambulatory readings, sustained over four weeks alongside improved endothelial function and reduced arterial stiffness. An umbrella review of 20 meta-analyses also found improved exercise time-to-exhaustion, muscular endurance and peak power, particularly at nitrate doses of 6 mmol or more per day, and several studies suggest older adults may benefit through improved vascular and muscle function. However, the evidence is honestly mixed: most trials are small and short, individual responses vary widely, diastolic effects are inconsistent, trials in COPD and a 13-week cognition study found no benefit, and no trial has tested long-term outcomes such as stroke or heart attack. The effect also depends on oral bacteria that convert nitrate to nitrite—antiseptic mouthwash largely abolishes it. Betalain pigments and other beetroot compounds may add antioxidant effects beyond nitrate. This evidence describes inorganic nitrate and the beetroot / nitrate mechanism in general, not this specific commercial product.

## Evidence grade: Moderate evidence

- **Dose used in studies:** Trials use ~70–250 mL beetroot juice or concentrate delivering roughly 4–13 mmol (about 250–800 mg) nitrate per day; a typical beet shot provides ~6.4 mmol (~400 mg).
- **Dose from food:** Fully food-based: one cup of cooked beets, or ~100 g of arugula (~480 mg nitrate) or raw spinach (~250 mg), provides nitrate in the same range as the studied juice doses.
- **Caveat:** Concordant meta-analyses and a pivotal RCT in hypertensives show roughly 5-8 mmHg systolic BP reductions and improved vascular function, plus modest exercise-performance gains. Most trials are small and short, diastolic effects are inconsistent, individual responses vary, and long-term outcomes (stroke, heart attack) are untested. Antiseptic mouthwash blocks the effect by killing the oral bacteria that activate nitrate.

## Where it comes from without a bottle

Food, exercise and behaviour routes to the same pathway, each with its citation.

| Natural source | How it works | Citation |
| --- | --- | --- |
| Green leafy vegetables (arugula, spinach) | Leafy greens are the biggest dietary source of the same inorganic nitrate as beets — about a cup a day tracked with lower blood pressure and cardiovascular risk. | European Journal of Epidemiology 2021 [PMID 33884541](https://pubmed.ncbi.nlm.nih.gov/33884541/) |
| Beets & nitrate-rich produce | Your nitrate stores rise quickly with nitrate-rich foods like beets and greens; mouth bacteria convert it to nitrite, then nitric oxide, lowering blood pressure. | Med Sci Sports Exerc 2021 [PMID 32735111](https://pubmed.ncbi.nlm.nih.gov/32735111/) |
| Beetroot juice (whole-food form) | Drinking nitrate-rich beetroot juice reliably raises plasma nitrate and nitrite — the active route behind dietary nitrate's effects on circulation and exercise. | Journal of Physiology 2021 [PMID 34587650](https://pubmed.ncbi.nlm.nih.gov/34587650/) |

### What those papers actually say

1. **Green leafy vegetables (arugula, spinach)**
   European Journal of Epidemiology 2021 · [PMID 33884541](https://pubmed.ncbi.nlm.nih.gov/33884541/) · [DOI 10.1007/s10654-021-00747-3](https://doi.org/10.1007/s10654-021-00747-3)

   > Consumption of at least ~60 mg/day of vegetable nitrate (~1 cup of green leafy vegetables) may mitigate risk of CVD

2. **Beets & nitrate-rich produce**
   Med Sci Sports Exerc 2021 · [PMID 32735111](https://pubmed.ncbi.nlm.nih.gov/32735111/) · [DOI 10.1249/MSS.0000000000002470](https://doi.org/10.1249/MSS.0000000000002470)

   > dietary nitrate supplementation with beetroot juice lowers blood pressure in hypertensive patients

3. **Beetroot juice (whole-food form)**
   Journal of Physiology 2021 · [PMID 34587650](https://pubmed.ncbi.nlm.nih.gov/34587650/) · [DOI 10.1113/JP281995](https://doi.org/10.1113/JP281995)

   > Compared with PLA, NO3 increased plasma levels of nitrate and nitrite

## Products built on Beetroot / Dietary Nitrate

| Product | Evidence grade | Typical price |
| --- | --- | --- |
| [Beetroot / Dietary Nitrate](https://magellanlongevity.com/p/202.md) | Moderate evidence | $9.99 |

## The research

### Cited studies

1. **Beetroot Juice and Exercise Capacity: A Systematic Review and Meta-Analysis**
   Nutrition Reviews 2026 · [PMID 41996285](https://pubmed.ncbi.nlm.nih.gov/41996285/) · [DOI 10.1093/nutrit/nuag013](https://doi.org/10.1093/nutrit/nuag013)

   > Beetroot juice significantly reduced systolic (−5.33 mmHg) and diastolic (−3.01 mmHg) blood pressure and improved exercise capacity.

2. **Therapeutic potential of beetroot juice in peripheral artery disease (review of the nitrate–nitrite–NO pathway)**
   Nitric Oxide 2025 · [PMID 40139306](https://pubmed.ncbi.nlm.nih.gov/40139306/) · [DOI 10.1016/j.niox.2025.03.003](https://doi.org/10.1016/j.niox.2025.03.003)

   > Beetroot nitrate is metabolized via the nitrate–nitrite–nitric oxide pathway, increasing NO bioavailability; NO is a vasodilator that improves blood flow, lowers blood pressure and improves endothelial function.

3. **Impact of dietary nitrate supplementation on exercise capacity and cardiovascular parameters: a systematic review and meta-analysis**
   BMJ Open Respiratory Research 2021 · [PMID 34489239](https://pubmed.ncbi.nlm.nih.gov/34489239/) · [DOI 10.1136/bmjresp-2021-000948](https://doi.org/10.1136/bmjresp-2021-000948)

   > Dietary nitrate supplementation reduced systolic, diastolic and mean arterial pressure and augmented exercise capacity in the context of rehabilitation.

4. **Beetroot juice is more beneficial than sodium nitrate for attenuating muscle pain after strenuous eccentric-bias exercise.**
   Appl Physiol Nutr Metab 2017 · [PMID 28719765](https://pubmed.ncbi.nlm.nih.gov/28719765/) · [DOI 10.1139/apnm-2017-0238](https://doi.org/10.1139/apnm-2017-0238)

   > These data suggest that BTJ supplementation is more effective than SN for attenuating muscle pain associated with EIMD, and that any analgesic effects are likely due to phytonutrients in BTJ other than nitrate, or interactions between them.

5. **The effect of acute beetroot juice consumption prior to climbing on lower-body isokinetic and isometric strength, aerobic power, and muscle soreness among mountain climbers.**
   J Int Soc Sports Nutr 2025 · [PMID 40323707](https://pubmed.ncbi.nlm.nih.gov/40323707/) · [DOI 10.1080/15502783.2025.2502656](https://doi.org/10.1080/15502783.2025.2502656)

   > The results revealed a statistically significant decrease in DOMS in the gastrocnemius muscles 24 hours post-descending in the BRJ group compared to the control group (p = 0.003, pEta2 = 0.204).

6. **The Effect of Nitrate-Rich Beetroot Juice on Markers of Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis of Human Intervention Trials.**
   J Diet Suppl 2022 · [PMID 34151694](https://pubmed.ncbi.nlm.nih.gov/34151694/) · [DOI 10.1080/19390211.2021.1939472](https://doi.org/10.1080/19390211.2021.1939472)

   > Pressure pain threshold was greater with beetroot juice 48 (SMD: 0.58, p = 0.03) and 72 h post-exercise (SMD: 0.61, p = 0.02).

7. **The Nitrate-Independent Blood Pressure-Lowering Effect of Beetroot Juice: A Systematic Review and Meta-Analysis.**
   Adv Nutr 2017 · [PMID 29141968](https://pubmed.ncbi.nlm.nih.gov/29141968/) · [DOI 10.3945/an.117.016717](https://doi.org/10.3945/an.117.016717)

   > Overall, SBP (-3.55 mm Hg; 95% CI: -4.55, -2.54 mm Hg) and DBP (-1.32 mm Hg; 95% CI: -1.97, -0.68 mm Hg) were significantly lower in the beetroot juice-supplemented groups than in the control groups.

8. **Medium-term effects of dietary nitrate supplementation on systolic and diastolic blood pressure in adults: a systematic review and meta-analysis.**
   J Hypertens 2017 · [PMID 28319596](https://pubmed.ncbi.nlm.nih.gov/28319596/) · [DOI 10.1097/HJH.0000000000001305](https://doi.org/10.1097/HJH.0000000000001305)

   > However, the effect was only significant when measured in resting clinical settings as no significant changes in BP were observed using 24-h ambulatory and daily home monitorings.

9. **Ageing modifies the effects of beetroot juice supplementation on 24-hour blood pressure variability: An individual participant meta-analysis.**
   Nitric Oxide 2015 · [PMID 25937622](https://pubmed.ncbi.nlm.nih.gov/25937622/) · [DOI 10.1016/j.niox.2015.04.007](https://doi.org/10.1016/j.niox.2015.04.007)

   > The pooled effect of beetroot juice on all BP outcomes was not significant. Beetroot juice ingestion determined a significant decrease in nocturnal systolic BP variability in subjects aged less than 65 y (2.8 mmHg, -4.5 -1.0, p = 0.002)

10. **Efficacy of dietary nitrate-rich beetroot juice supplementation in patients with chronic obstructive pulmonary disease (COPD): A systematic review and meta-analysis.**
    Clin Nutr ESPEN 2021 · [PMID 33745600](https://pubmed.ncbi.nlm.nih.gov/33745600/) · [DOI 10.1016/j.clnesp.2021.01.035](https://doi.org/10.1016/j.clnesp.2021.01.035)

    > A pooled analysis from eight included trials showed no significant difference between dietary nitrate-rich beetroot juice and placebo in systolic blood pressure, diastolic blood pressure, heart rate, 6-min walk test, cycling ergometry endurance time, and maximum rate of oxygen consumption (VO).

11. **Effectiveness of dietary inorganic nitrate for lowering blood pressure in hypertensive adults: a systematic review.**
    JBI Database System Rev Implement Rep 2019 · [PMID 30870330](https://pubmed.ncbi.nlm.nih.gov/30870330/) · [DOI 10.11124/JBISRIR-2017-003842](https://doi.org/10.11124/JBISRIR-2017-003842)

    > There is insufficient evidence to support or refute the use of inorganic nitrate for any effect on blood pressure at this time.

12. **Beetroot juice and exercise: pharmacodynamic and dose-response relationships.**
    J Appl Physiol (1985) 2013 · [PMID 23640589](https://pubmed.ncbi.nlm.nih.gov/23640589/) · [DOI 10.1152/japplphysiol.00372.2013](https://doi.org/10.1152/japplphysiol.00372.2013)

    > However, 140 and 280 ml BR reduced the steady-state oxygen (O2) uptake during moderate-intensity exercise by 1.7% (P = 0.06) and 3.0% (P < 0.05), whereas time-to-task failure was extended by 14% and 12% (both P < 0.05), respectively, compared with PL.

13. **Beetroot Juice Supplementation Improves High-Intensity Intermittent Type Exercise Performance in Trained Soccer Players.**
    Nutrients 2017 · [PMID 28327503](https://pubmed.ncbi.nlm.nih.gov/28327503/) · [DOI 10.3390/nu9030314](https://doi.org/10.3390/nu9030314)

    > Six days of BR ingestion effectively improves high-intensity intermittent type exercise performance in trained soccer players.

14. **Flavonoid-rich apples and nitrate-rich spinach augment nitric oxide status and improve endothelial function in healthy men and women: a randomized controlled trial.**
    Free Radic Biol Med 2011 · [PMID 22019438](https://pubmed.ncbi.nlm.nih.gov/22019438/) · [DOI 10.1016/j.freeradbiomed.2011.09.028](https://doi.org/10.1016/j.freeradbiomed.2011.09.028)

    > Compared to control, all treatments resulted in higher flow-mediated dilatation (P<0.05) and lower pulse pressure (P<0.05), and apple and spinach resulted in lower systolic blood pressure (P<0.05).

15. **Dietary nitrate modulates cerebral blood flow parameters and cognitive performance in humans: A double-blind, placebo-controlled, crossover investigation.**
    Physiol Behav 2015 · [PMID 26037632](https://pubmed.ncbi.nlm.nih.gov/26037632/) · [DOI 10.1016/j.physbeh.2015.05.035](https://doi.org/10.1016/j.physbeh.2015.05.035)

    > Dietary nitrate modulated the hemodynamic response to task performance, with an initial increase in CBF at the start of the task period, followed by consistent reductions during the least demanding of the three tasks utilised. Cognitive performance was improved on the serial 3s subtraction task.

16. **Incremental Doses of Nitrate-Rich Beetroot Juice Do Not Modify Cognitive Function and Cerebral Blood Flow in Overweight and Obese Older Adults: A 13-Week Pilot Randomised Clinical Trial.**
    Nutrients 2022 · [PMID 35268027](https://pubmed.ncbi.nlm.nih.gov/35268027/) · [DOI 10.3390/nu14051052](https://doi.org/10.3390/nu14051052)

    > The findings of this pilot study showed that cognitive function and CBF were not affected by supplementation with NO-rich beetroot juice for 13 weeks

17. **Performance and Health Benefits of Dietary Nitrate Supplementation in Older Adults: A Systematic Review.**
    Nutrients 2017 · [PMID 29077028](https://pubmed.ncbi.nlm.nih.gov/29077028/) · [DOI 10.3390/nu9111171](https://doi.org/10.3390/nu9111171)

    > Six studies reported improvements in CV health (blood pressure and blood flow), while six found no improvement.

18. **Effects of short-term dietary nitrate supplementation on blood pressure, O2 uptake kinetics, and muscle and cognitive function in older adults.**
    Am J Physiol Regul Integr Comp Physiol 2012 · [PMID 23174856](https://pubmed.ncbi.nlm.nih.gov/23174856/) · [DOI 10.1152/ajpregu.00406.2012](https://doi.org/10.1152/ajpregu.00406.2012)

    > Dietary nitrate supplementation reduced resting blood pressure and improved Vo(2) kinetics during treadmill walking in healthy older adults but did not improve walking or cognitive performance.

19. **Acute dietary nitrate supplementation enhances compensatory vasodilation during hypoxic exercise in older adults.**
    J Appl Physiol (1985) 2014 · [PMID 25414241](https://pubmed.ncbi.nlm.nih.gov/25414241/) · [DOI 10.1152/japplphysiol.00662.2014](https://doi.org/10.1152/japplphysiol.00662.2014)

    > Following BR consumption, compensatory vasodilation did not change in young (13.7 ± 3.3%, P = 0.81) adults but was substantially augmented in older adults (11.4 ± 2.1%, P < 0.01).

20. **Acute effect of dietary nitrate on forearm muscle oxygenation, blood volume and strength in older adults: A randomized clinical trial.**
    PLoS One 2017 · [PMID 29190751](https://pubmed.ncbi.nlm.nih.gov/29190751/) · [DOI 10.1371/journal.pone.0188893](https://doi.org/10.1371/journal.pone.0188893)

    > In summary, a single dose of a beetroot-based gel speeds up muscle O2 resaturation, increases blood volume and improves recovery of handgrip strength after handgrip exercise in older adults.

21. **Short-term beetroot juice supplementation improves muscle speed and power but does not reduce blood pressure or oxidative stress in 65-79 y old men and women.**
    Nitric Oxide 2023 · [PMID 37244392](https://pubmed.ncbi.nlm.nih.gov/37244392/) · [DOI 10.1016/j.niox.2023.05.005](https://doi.org/10.1016/j.niox.2023.05.005)

    > This was accompanied by 5 ± 11% and 7 ± 13% increases in maximal knee extensor speed (Vmax) and power (Pmax), respectively.

22. **Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study.**
    Hypertension (Dallas, Tex. : 1979) 2015 · [PMID 25421976](https://pubmed.ncbi.nlm.nih.gov/25421976/)

    > Pivotal RCT in hypertensive patients (n=68, 4 weeks): daily nitrate-rich beetroot juice lowered clinic BP by 7.7/2.4 mmHg and 24-h ambulatory BP by 7.7/5.2 mmHg, improved endothelial function ~20%, with no tachyphylaxis.

23. **Nitrate Derived From Beetroot Juice Lowers Blood Pressure in Patients With Arterial Hypertension: A Systematic Review and Meta-Analysis.**
    Frontiers in nutrition 2022 · [PMID 35369064](https://pubmed.ncbi.nlm.nih.gov/35369064/)

    > Meta-analysis of 7 RCTs in hypertension (n=218): beetroot-juice nitrate lowered systolic BP by 4.95 mmHg (GRADE moderate); diastolic effect not significant.

24. **Dietary Nitrate Supplementation and Exercise Performance: An Umbrella Review of 20 Published Systematic Reviews with Meta-analyses.**
    Sports medicine (Auckland, N.Z.) 2025 · [PMID 40085422](https://pubmed.ncbi.nlm.nih.gov/40085422/)

    > Umbrella review of 20 meta-analyses (180 studies, n=2,672): nitrate improved time-to-exhaustion (SMD 0.33), muscular endurance (SMD 0.48) and peak power (SMD 0.25), best at >=6 mmol/day, though underlying review quality was often low.

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## Related on Magellan Longevity

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## Scope and disclosures

Educational information, not medical advice. Nothing here is intended to diagnose, treat, cure, or prevent any disease. Talk to your physician before starting any supplement or device, especially if you are pregnant, nursing, or taking medication.

Editorial firewall: evidence grades are assigned from the published research and are independent of any affiliate commission. As an Amazon Associate, Magellan Longevity earns from qualifying purchases.

Reviewed for accuracy by a board-certified physician (DO).