🥬 Can Nitrates from Food Lower Blood Pressure? Here's What the Science Says

🥬 Can Nitrates from Food Lower Blood Pressure? Here's What the Science Says

By Jonas Benjamim, PhD

If you’ve ever heard that beetroot juice can lower your blood pressure, you’re not alone. But does it really work? Or is it just another nutrition myth?

I had the pleasure to complete my PhD in this research field, and I am still very committed to advancing the knowledge on this topic.

Let’s look at what the science says — in simple terms.

💡 What Are Nitrates?

Nitrates (NO₃⁻) are natural compounds found in many vegetables — especially beetroot, spinach, rocket, and celery. When we eat these foods, our body can turn nitrate into nitric oxide, a master molecule that helps relax blood vessels and improve blood flow, which can help reduce blood pressure.

This is why nitrate is being studied as a natural way to support heart health.

✅ So, Do Nitrates Actually Work?

Yes — nitrate-rich foods and supplements can lower blood pressure, especially in people who already have high blood pressure.

Here’s what top-quality studies have shown:

• Beetroot juice that contains nitrate can reduce blood pressure by 5 mmHg (a small but meaningful amount, since it can reduce the risk of stroke by 20%).

• People with hypertension (high blood pressure) benefit the most.

• Taking nitrate every day for at least a week works better than just one dose.

• Studies have shown that nitrate is the main ingredient that helps, not just other healthy parts of the beetroot.

🧃 What About Beetroot Juice and Supplements?

There’s been some debate over whether beetroot juice really works, since it also has vitamins and antioxidants. But researchers have solved this by using nitrate-depleted beetroot juice as a placebo — meaning the juice is identical but without the nitrate.

When comparing the two, only the nitrate-rich one lowered blood pressure. So we can say with confidence: yes, nitrate is doing the job.

🥬 Top Natural Sources of Nitrates

These foods naturally contain high levels of inorganic nitrate (NO₃⁻), which your body can convert into nitric oxide — beneficial for blood pressure and blood flow.

Food Average Nitrate (miligrams per 100g)

Rocket (arugula) 250–480mg

Spinach 90–280mg

Lettuce (e.g. butterhead) 60–250mg

Beetroot 110–220mg

Celery 70–180mg

Chinese cabbage 70–130mg

Radish 60–130mg

Cress 150–250mg

✅ Effective Dose for Blood Pressure Reduction

Most clinical studies showing positive effects use 300 to 600 mg of nitrate per day, which is equivalent to about:

• 250–500 mL of beetroot juice, or

• 1–2 servings of nitrate-rich vegetables like rocket, spinach, celery, or beetroot.

👉 This is usually enough to produce a 2–8 mmHg reduction in systolic blood pressure, especially in people with prehypertension or hypertension.

🧠 The Bottom Line

• ✅ Yes, nitrate-rich foods like beetroot juice can help lower blood pressure.

• 🩺 They work best in people with high blood pressure, especially if taken daily.

• 🧪 The science is strong — when the right studies are included and analysed properly.

• 🚫 Be careful with articles or reviews that exclude well-designed trials or misreport the data.

So, if you're looking for a natural way to support your heart, a daily glass of nitrate-rich beetroot juice might be worth a try — especially with medical advice if you have high blood pressure.

Are you interested in diving into this topic? You can check the best evidence below.

1. Benjamim, C. J. R., Silva Sobrinho, A. C., Porto, A. A., Valenti, V. E., Garner, D. M., Gualano, B., & Bueno Júnior, C. R. (2022). Nitrate derived from beetroot juice lowers blood pressure in patients with arterial hypertension: A systematic review and meta‑analysis. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.823039

2. Benjamim, C. J. R., Lopes da Silva, L. S., Valenti, V. E., Gonçalves, L. S., Porto, A. A., Tasinafo Júnior, M. F., Walhin, J.‑P., Garner, D. M., Gualano, B., & Bueno Júnior, C. R. (2024). Effects of dietary inorganic nitrate on blood pressure during and post‑exercise recovery: A systematic review and meta‑analysis of randomized placebo‑controlled trials. Free Radical Biology & Medicine, 215, 25–36. https://doi.org/10.1016/j.freeradbiomed.2024.02.011

3. Norouzzadeh, M., Hasan Rashedi, M., Payandeh, N., Mirdar Harijani, A., & Shahinfar, H. (2024). The effects of dietary nitrate on blood pressure and vascular health: An umbrella review and updated meta‑analysis and meta‑regression. Journal of Functional Foods, 114, 106082. https://doi.org/10.1016/j.jff.2024.1060821.

4. Siervo, M., Lara, J., Jajatovic, D., & Mathers, J. C. (2013). Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: A systematic review and meta‑analysis. The Journal of Nutrition, 143(6), 818–826. https://doi.org/10.3945/jn.112.170233

5. Bahadoran, Z., Mirmiran, P., Kabir, A., Azizi, F., & Ghasemi, A. (2017). The nitrate‑independent blood pressure‑lowering effect of beetroot juice: A systematic review and meta‑analysis. Advances in Nutrition, 8(6), 830–838. https://doi.org/10.3945/an.117.016717