Quick Answers
The recommended dosage of beetroot to help lower blood pressure is 250-500 mg per day. Consuming beetroot juice or whole beets containing at least 200-250 mg of nitrates per day has been found effective in clinical studies.
High blood pressure, also known as hypertension, is a serious health concern that affects over 1 billion people worldwide. It puts you at risk of heart disease, stroke, kidney failure and other problems. Making lifestyle changes like exercising, reducing sodium intake, managing stress and losing weight can help lower blood pressure. Taking certain supplements like beetroot may also provide benefits.
Beetroot is a root vegetable that is eaten cooked or raw. It contains high amounts of inorganic nitrates, which have various beneficial effects in the body. When you consume nitrates, your body converts them into nitric oxide, which helps relax and dilate blood vessels, leading to lower blood pressure.
Studies suggest that taking beetroot supplements or drinking beetroot juice may help significantly reduce blood pressure in people with hypertension. This article reviews the research on how much beetroot you should take per day to optimize its blood pressure lowering effects.
How Beetroot Lowers Blood Pressure
Beetroot is a good source of dietary nitrates. Each 100 grams provides about 110 mg of nitrates.
When you consume nitrates, bacteria in your mouth and gut convert them into nitric oxide, which is a molecule involved in blood vessel dilation and blood pressure regulation.
Nitric oxide helps dilate your blood vessels by sending signals to the cells in their walls to relax. This results in increased blood flow and oxygen delivery as well as lower blood pressure.
Additionally, beetroot contains other blood pressure lowering compounds like betaine and vitamin C.
Summary
- Beetroot is high in dietary nitrates, which your body converts into nitric oxide.
- Nitric oxide helps relax and dilate blood vessels, leading to lower blood pressure.
- Beetroot also contains other beneficial compounds like betaine and vitamin C.
Effective Dosages From Studies
Most studies use beetroot juice or nitrate capsules to provide concentrated amounts of nitrates. The dosages used in these studies generally range from 200–500 mg of nitrates per day.
In one study, people with hypertension took 250 mL of beetroot juice per day, which provided about 544 mg of nitrates. After four weeks, blood pressure was lowered by an average of 7.7/2.2 mmHg.
In another study, 68 mg of nitrates from 7 ounces (200 grams) of beetroot was found to decrease blood pressure by 5.2/1.5 mmHg within 3 hours.
Other studies show that doses of 200–400 mg of nitrates from beetroot juice or supplements can lower systolic blood pressure by 4–10 mmHg.
The effects may depend on your baseline blood pressure, with people who have higher blood pressure seeing greater reductions.
Summary
- Studies have found that 200–500 mg of nitrates per day from beetroot effectively lowers blood pressure.
- Higher baseline blood pressure may result in greater reductions.
How Much Raw Beetroot Is Needed?
The nitrate content of beetroot depends on the variety and growing conditions. On average, 100 grams of raw beetroot provides about 110 mg of nitrates.
Based on this, here’s how much raw beetroot you would need to consume to get an effective dosage of 200–400 mg of nitrates:
- For 200 mg of nitrates: 180–200 grams of raw beetroot.
- For 300 mg of nitrates: 270–300 grams of raw beetroot.
- For 400 mg of nitrates: 360–400 grams of raw beetroot.
When cooking beetroot, the nitrate content can be reduced by up to 40%. To get the same nitrate dosage, you may need to eat larger portions of cooked beetroot.
Summary
- On average, 100 grams (3.5 ounces) of raw beetroot provides 110 mg of nitrates.
- To get 200–400 mg of nitrates, you would need to eat 180–400 grams per day.
- Cooking beetroot reduces the nitrates by about 40%.
Best Ways to Add Beetroot to Your Diet
Here are some easy ways to add the required amount of raw or cooked beetroot into your meals and snacks:
Raw Beetroot
- Shred into salads
- Grate into slaws or sautés
- Slice or cube to top soups
- Juice it alone or with carrots, apples or ginger
Cooked Beetroot
- Roast slices and add to salads or sandwiches
- Sauté chunks in olive oil with garlic and herbs
- Blend into smoothies
- Make beetroot chips by slicing and baking at 400°F (200°C) for 30 minutes
Consuming beetroot in moderation is likely safe for most people. However, extremely high doses may cause beeturia, a reddish coloration of urine or stools.
Other Beetroot Supplements
Besides eating the vegetable itself, you can take beetroot supplements that contain concentrated nitrates. These include:
Beetroot Powder
Beetroot powder is made from dehydrated beets and provides about 80 mg nitrates per teaspoon (2 grams).
Stir it into juices, smoothies or yogurt drinks.
Beetroot Juice Shots
These typically provide about 300–400 mg of nitrates per 1–2 ounce (30–60 mL) shot.
For maximum blood pressure benefits, aim for at least one shot per day.
Beetroot Capsules
Capsules contain beetroot powder or juice and can provide 300–400 mg nitrates per serving.
Read the label and take the recommended dosage with a meal.
Other Dietary Sources of Nitrates
You can also get nitrates from other vegetables:
| Vegetable | Nitrates per 100 grams |
|---|---|
| Arugula | 480 mg |
| Spinach | 120 mg |
| Celery | 100 mg |
| Carrots | 80 mg |
| Cabbage | 60 mg |
Increase your nitrate intake by including some of these veggies in your diet or juicing them.
Summary
- Other dietary sources of nitrates include leafy greens like spinach, arugula and lettuce, as well as vegetables like carrots, cabbage and celery.
- Juicing these or adding them to your diet can help increase your intake.
Other Lifestyle Changes That May Lower Blood Pressure
Taking beetroot for blood pressure is likely most effective when combined with other natural approaches for lowering high blood pressure, including:
Following the Dietary Approaches to Stop Hypertension (DASH) Diet
The DASH diet encourages eating more fruits, vegetables, whole grains, nuts, seeds, legumes and low-fat dairy. It also limits sodium intake and foods high in saturated fat.
Reducing Sodium Intake
Limiting your sodium intake to 2,300 mg per day can help optimize blood pressure.
Increasing Potassium Intake
Eating foods high in potassium like bananas, avocados, yogurt and spinach helps balance sodium levels.
Exercising Regularly
Aim for 30–60 minutes per day of moderate activity like brisk walking or swimming.
Losing Weight If Overweight or Obese
Losing just 10 lbs (4.5 kg) may help lower blood pressure.
Reducing Alcohol Intake
Drinking alcohol excessively can raise blood pressure. Moderate your alcohol consumption.
Quitting Smoking
Smoking raises blood pressure. Quitting can help return blood pressure to normal.
Managing Stress
Chronic stress can elevate blood pressure. Try stress-relieving practices like yoga, meditation or deep breathing.
Summary
- Following a healthy diet, exercising, losing weight if needed, limiting alcohol, quitting smoking and managing stress can all help lower blood pressure.
- Combining these lifestyle approaches with beetroot intake may be most effective.
Precautions With Beetroot Supplements
Beetroot supplements are likely safe for most people when used appropriately. However, some precautions apply:
- Pregnant women should avoid beetroot juice and other supplemental forms. Whole beets during pregnancy are likely fine.
- People with kidney disorders should consult their healthcare provider before taking beetroot supplements.
- Avoid taking nitrate supplements at the same time as drugs used for angina, like nitroglycerin. These dilate blood vessels and taking them alongside nitrates could cause very low blood pressure.
- Don’t take beetroot supplements if you have low blood pressure (hypotension).
Summary
- Pregnant women should avoid concentrated sources of beetroot nitrates like juice and supplements.
- If you have kidney issues, hypotension or take nitrate drugs, consult your healthcare provider before using beetroot supplements.
The Bottom Line
Research shows that 200–500 mg of nitrates per day from beetroot juice, powder or whole beets may help lower blood pressure levels. This is equivalent to 180–400 grams of raw beetroot or 70–140 grams of cooked beetroot.
Consuming beetroot as part of a healthy diet combined with exercise and other lifestyle changes may be the best approach for improving heart health and lowering high blood pressure.
