On our main blood pressure guide, we mentioned that beetroot extract is a powerful, science-backed nutrient for supporting cardiovascular health. But what does the research say?
Here, we're going to take a closer look at a key study to understand exactly how effective it can be. We'll break down a 2020 randomized, double-blind, placebo-controlled trial—the gold standard in scientific research—published in Clinical Nutrition ESPEN. (1) to see the real-world results.
[← Back to our Main Guide on Naturally Supporting Healthy Blood Pressure]
Who Was in This Study and What Did They Do?
To test the effects of beetroot, researchers recruited 67 middle-aged and older adults (average age of 59) who had above-normal blood pressure. This is the ideal group to study, as this demographic is most commonly looking for ways to manage their cardiovascular health.
The researchers then used a highly reliable method to ensure the results were unbiased:
- The Supplement Group: Half of the participants took a daily pill containing a plant-based, nitrate-rich beetroot extract complex. The daily dose contained about 314 mg of nitrate, which is roughly what you'd find in a large glass of beetroot juice.
- The Placebo Group: The other half took an identical-looking dummy pill with no active ingredients.
Critically, the study was "double-blind," meaning neither the participants nor the scientists knew who was getting the real supplement until the trial was over. This rigorous design ensures that any effects seen are due to the supplement itself, not just the power of suggestion. The trial lasted for 12 weeks.
The Key Results: What Changed After 3 Months?
Effect of Beetroot Supplement on Blood Pressure
By the end of the study, the group taking the beetroot supplement saw significantly greater improvements than the placebo group.
1. A Major Drop in Systolic Blood Pressure (the "Top Number")
The supplement group's systolic blood pressure fell by an average of 12.5 mmHg. The placebo group also saw a small drop (6.2 mmHg), which can happen in trials as people become more health-conscious.
However, the key finding was the difference between the groups. After accounting for the placebo effect, the beetroot supplement was responsible for a statistically significant 6 mmHg reduction in systolic blood pressure. Researchers note that a drop of this size is considered clinically meaningful and is associated with a substantially lower risk of heart attack and stroke over time (2).
Stroke Risk vs Years with Hypertension
2. A Clear Improvement in Diastolic Blood Pressure (the "Bottom Number")
The supplement group also saw their diastolic blood pressure decrease by about 4.7 mmHg. The placebo group, on the other hand, saw almost no change. This suggests that the beetroot supplement had a beneficial effect on both components of blood pressure, helping to reduce the overall strain on the heart.
3. Healthier, More Flexible Blood Vessels
Perhaps just as importantly, the study found that the participants taking the beetroot supplement had a significant improvement in their endothelial function. This is a measure of how well the inner lining of your blood vessels can relax and widen. Healthy endothelial function is crucial for controlling blood pressure and supplying your organs with oxygen-rich blood.
The Takeaway for You
This high-quality study provides strong evidence that a daily, nitrate-rich beetroot supplement can deliver a one-two punch for cardiovascular health: it helps measurably lower blood pressure and improves the function of your blood vessels.
The results confirm that the nitrates naturally found in beetroot can be a safe, effective, and natural strategy for adults over 45 who are looking for a way to complement a healthy lifestyle and support their long-term heart health.
When combined with other key nutrients, like those found in [→ NFSupplements Blood Pressure Support Formula], it forms part of a comprehensive approach to cardiovascular wellness.
Medically Reviewed by Dr. Cristal Román, MD
This article has been medically reviewed for accuracy by Dr. Cristal Román, a medical doctor with a postgraduate qualification in Principles and Practice of Clinical Research from the Harvard T.H. Chan School of Public Health. All claims are supported by the primary scientific literature.