Ever wonder what the right beetroot powder dosage for blood pressure is to lower your high blood pressure? The results of this study will surprise you.
Beetroots and Blood Pressure
Drinking a glass of beet juice daily can give your heart a much-needed boost.
According to a study published in Hypertension, individuals with hypertension saw their blood pressure lower after drinking a cup of beet juice.
The lead author of the study was Amrita Ahluwalia, Ph.D., a professor of vascular biology at The Barts and The London Medical School in London.
She said that “it is well known that eating fruits and vegetables is good for cardiovascular health.”
However, foods like beets that are rich in nitrates can offer special benefits.
Nitrates convert to nitric oxide in the body, helping to dilate blood vessels and improve circulation.
By aiding in blood flow, nitrate-rich foods like beets help lower blood pressure.
How Much Beet Juice to Lower Blood Pressure?
The study consisted of 15 adults with stage 1 hypertension who drank around eight ounces of beet juice or eight ounces of water with low nitrate content.
For reference, beet juice has about as many nitrates as two whole beets.
Measuring their blood pressure for 24 hours, they found that blood pressure had dropped by about 10 mm Hg.
The highest drop in blood pressure happened three to six hours after participants drank the beet juice.
Dr. Ahluwalia had done a previous trial where the participants had healthy blood pressure levels.
In those trials, participants required about twice as much beet juice to see the same drops in blood pressure.
“In this study, we saw that a dose that had a really small effect in healthy people had a really impressive effect in people with high blood pressure,” said Dr. Ahluwalia.
“Lowering blood pressure in people with raised blood pressure is very important because we know that approximately 50 percent of all heart attacks and 60 to 70 percent of all strokes are a direct consequence of having high blood pressure.”
It’s important to keep in mind, though, that these trials demonstrated the short-term effects of drinking beet juice.
What Are Nitrates Used For?
One of the main factors when it comes to reducing blood pressure levels drinking beet juice is the nitrate content.
Nathan Bryan, Ph.D. is a biochemist at The University of Texas Health Science Center at Houston.
He studies the health effects of nitric oxide and said there are plenty of vegetables that are good sources.
Nitrates convert to nitric oxide once inside the body, helping to keep arteries healthy and prevent blood clotting.
Beetroot Powder vs Juice
An excellent way to ensure you have the right amount of nitrate content is to consume beet supplements like HeartBeet Complete.
Beet supplements contain more nitrates than beetroots and beet juice, providing a convenient and tasty way to get the nitrates you need.