Extreme close-up of a sliced red beetroot showing natural concentric rings and texture.

Beetroot is one of the most studied natural ingredients for blood pressure — but most of what you read online overstates the effect or hides the caveats. Here is the mechanism, the real numbers, and the Stamox Blood Pressure Protocol that matches the 12-week evidence.

Note: This page is informational and not medical advice. If you have high blood pressure or take blood pressure medication, consult your doctor before adding any supplement. Beetroot is a supportive intervention, not a replacement for prescribed treatment.

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The 30-second version

  • Beetroot raises nitric oxide, which widens blood vessels. Average systolic drop in hypertensive adults: 3.5–5.3 mmHg.
  • The effect peaks 2–3 hours after a dose and needs daily use for weeks to sustain.
  • Mouthwash kills the effect. So does inconsistency. The 12-week Stamox Blood Pressure Protocol is built around both.

The short answer

Beetroot contains high concentrations of inorganic nitrate (NO₃⁻). Your body converts it to nitrite, then to nitric oxide — a signalling molecule that relaxes and widens blood vessels. That widening reduces vascular resistance, which produces a measurable reduction in systolic blood pressure. Meta-analyses of randomised controlled trials report average systolic reductions of roughly 3.5–5.3 mmHg in hypertensive adults, with the effect generally larger in people who already have elevated blood pressure.

The effect peaks around 2–3 hours after ingestion and fades. Sustained benefit requires consistent daily intake over weeks, not days.

How beetroot lowers blood pressure — the nitrate pathway

The blood-pressure effect is mediated by your body's conversion of dietary nitrate into nitric oxide. It is a four-step process, and each step matters.
The Practical Implication

The one rule: no mouthwash for 2 hours after your dose. It kills the oral bacteria that make beetroot work. This is the most common reason people say “it did nothing.”

What the research actually shows

The evidence base is substantial — primarily systematic reviews and meta-analyses of randomised controlled trials. Here is what the numbers look like, honestly, with the certainty of each claim graded.

Fresh whole beetroots for stamox beetroot sport nutrition to improve vo2 max

Lowers systolic BP in hypertensive adults

Evidence: Strong

What the research shows: 2022 meta-analysis: −4.95 mmHg. 2024 meta-analysis: −5.31 mmHg. Across reviews: 3.5–5.3 mmHg.
A hand holding a wooden scoop filled with red beetroot endurance supplement powder over a tub.

Effect peaks 2–3 hours after a dose

Evidence: Strong

What the research shows: Plasma nitrite peaks at 2–3 hours; the BP effect follows.
Stamox Oxyplus beetroot extract powder container with red powder on a snowy mountain landscape.

Sustained benefit over 12 weeks

Evidence: Moderate–strong

What the research shows: 12-week placebo-controlled trial: −4.5 mmHg, with improved endothelial function.
Close-up cross-section of a raw red beetroot showing natural concentric rings and texture.

Oral bacteria are required (mouthwash kills the effect)

Evidence: Strong (mechanistic)

What the research shows: Antibacterial mouthwash blocked the rise in plasma nitrite and the drop in BP.
Close-up of fresh, deep red organic beetroots with water droplets on their skin.

Lowers diastolic BP

Evidence: Emerging

What the research shows: 2022 meta-analysis: −0.90 mmHg, not statistically significant. 2024 meta-analysis: no significant DBP effect.
Overlapping thin slices of vibrant red beetroot on a white background

Effect in people with normal BP

Evidence: Smaller / uncertain

What the research shows: The effect is larger in hypertensive adults and smaller in normotensive adults.

Systolic is the headline. Meta-analyses report average reductions of approximately 3.5–5.3 mmHg in hypertensive adults. A 2022 systematic review found −4.95 mmHg. A 2024 meta-analysis found −5.31 mmHg.

Diastolic is the caveat. The reduction is small and often not statistically significant — the 2022 meta-analysis reported −0.90 mmHg with p = 0.06. If someone tells you beetroot reliably lowers both numbers equally, they are overstating it.

“Clinically relevant” is a low bar. A reduction of even 2 mmHg in systolic pressure is considered clinically relevant, because observational studies associate it with lower stroke and heart disease risk over years. The effect is modest per reading but meaningful across years.

Onset and duration. Effects are noticeable within 2–3 hours and then decline. Sustained benefit requires daily intake over weeks.

Who responds most. The effect is larger in people with higher baseline blood pressure, and smaller in people already in the normal range. Oral bacteria and baseline vascular function also matter.
Abstract 3D visualization of red nutrient spheres and bubbles representing beetroot supplement.
Myth Fact
“Beetroot works instantly.” It peaks at 2–3 hours and fades. Sustained benefit takes weeks.
“It lowers both numbers equally.” Systolic responds. Diastolic often does not, and the effect is not statistically significant in meta-analysis.
“Any beetroot powder works.” Nitrate standardisation matters. Batch variance is why whole-root, tested products exist.
“You can stop your medication.” No. It is supportive, not a replacement. Talk to your doctor before changing anything.
“You’ll drop 8 points.” The average across meta-analyses is 3.5–5.3 mmHg. Be suspicious of round promises.

Sources: 2022 and 2024 meta-analyses in hypertensive adults; ON-BC 12-week RCT. Certainty of evidence is low to moderate — the direction is consistent, the size varies.

What beetroot won't do

Let's be honest about the limits. Most supplement pages don't have a section like this. That is exactly why they are hard to trust.

It is not a replacement for blood pressure medication. If you are prescribed medication, do not stop or reduce it. Talk to your doctor first.

It is not a treatment for normal blood pressure. If your BP is already normal, the effect is smaller and the case for taking it is different — vascular health and general cardiovascular support rather than BP reduction.

It does not work overnight. A single reading peaks at 2–3 hours and fades. The sustained benefit the research measures comes from weeks of consistent daily intake.

It does not work for everyone. Baseline BP, oral bacteria, age, and medication all affect the response. Meta-analysis averages are averages.

It is not a cure for anything. It is a dietary supplement that supports cardiovascular function alongside diet, exercise, and medical care.
3D illustration comparing blood flow in a healthy artery versus one with increased blood cells.

Dosage and Timing

The most effective dosage often used in research is the amount contained in about 2-3 tablespoons providing 6 to 8 mmol (around 350-500 mg) of inorganic nitrate.

Onset and Duration

The effects on blood pressure can be noticeable within 2 to 3 hours after ingestion, peaking around that time. For a sustained benefit, studies recommend regular daily consumption over a period of at least 3 days to several weeks.

Important Considerations

Not a Cure-All: Beetroot juice is considered a valuable dietary complement and should not replace prescribed blood pressure medication without consulting a healthcare provider.

Individual Variability: The impact can vary depending on an individual's baseline blood pressure (the effect is generally greater in those with higher BP) and their internal bacteria that facilitate the nitrate conversion.

STAMOX // BLOOD PRESSURE PROTOCOL

12 weeks. Not 12 days.

The research uses intervention periods of weeks to months. The Stamox Blood Pressure Protocol delivers exactly the amount of product that gets you through the timeline above — 4 tubs, 80 servings, delivered every 80 days. Plus the BP tracking sheet, so you can see your own trend week by week.

  • 4 tubs · 80 servings · one scoop daily
  • Free bottle + the 12-week BP tracking sheet
  • Measurable results or your money back
  • Pause, skip, or cancel anytime
Start the 12-Week Protocol — €146.04 Or start with the trial — €42.95

Based on 12-week nitrate–beetroot extract trials measuring endothelial function and vascular reactivity. Individual results vary. Not a replacement for prescribed medication.

"I myself have been suffering from extremely high blood pressure. When I use Stamox regularly, I feel that my blood pressure is lower. I do measure it myself occasionally and see that it has an effect. I presented this to a group of elderly people at a training center that I attend. There were several people at the center who thought this was very good for those who have challenges with their breathing and heart.

- Stamox User

Expertise, Experience, Trust

Dr. Nils P. Reither

Stamox Beetroot Extract Powder was  developed in Norway since 2007 by Veterinarian Dr. Nils Reither, DVM (Utrecht, 1990) and our team of scientific colleagues. Dr. Reither's 34+ years of industry experience founded the Stamox mission, which began with his breakthrough research in elite performance. Read the full story about Stamox.

Our patented formula is backed by 17+ years of research and is validated by extensive peer-reviewed studies on the performance and health benefits of beetroot juice & powder. We provide full transparency: Review the Research and Sources here.

Extensive human and animal performance research—including testing on cyclists, rowers, and world-class athletes—has consistently demonstrated exceptional results. See Our Athlete Results & Testimonials.

We are committed to perpetual validation. We continually update our scientific articles with the latest findings and share verified athlete testimonials and user reviews to demonstrate our ongoing commitment to trust and performance.