Beetroot

It boosts nitric oxide (NO) availability. Beetroot is rich in inorganic nitrate. Nitrate → nitrite (via oral bacteria) → nitric oxide in the body, which relaxes and widens blood vessels (vasodilation), supports endothelial function, and can lower blood pressure—key factors in circulatory health. Randomized trials in people with hypertension found daily nitrate-rich beetroot juice reduced clinic and ambulatory blood pressure vs nitrate-depleted placebo. American Heart Association Journals

It can improve endothelial and microvascular function. A 28-day randomized, double-blind trial in older adults showed beetroot juice raised plasma nitrate and lowered systolic/diastolic BP (~–6/–4 mmHg) with signals for improved vascular function. MDPI

It may enhance peripheral blood flow responses. In a controlled physiology study, beetroot juice improved skin blood-flow recovery after cold stress and enhanced vasodilation in the forearm—both relevant to peripheral circulation. Physiology Journals

It can increase regional perfusion (including the brain) in some contexts. Early work in older adults found nitrate-rich diets/beet juice increased regional cerebral perfusion; later reviews note mixed effects by tissue/measure but consistent BP/vascular benefits. ScienceDirect

These instructions mirror dosing used in clinical/exercise studies that reliably deliver enough nitrate:

• Target dose: ~350–500 mg nitrate (≈6–8 mmol) per dose. This is commonly achieved with ~70 mL of a standardized beetroot juice “shot” (~400 mg nitrate), or ~250–500 mL of regular beet juice (nitrate content varies). Australian Sports Commission
• Timing: For acute effects on vessel dilation/BP, take it ~2–3 hours before the time you want better circulation (e.g., walking/rehab sessions). For sustained effects (BP/endothelial function), daily use for 2–4+ weeks has been studied. Australian Sports Commission
• Form matters: Nitrate content is highly variable in home-made juices and many products; standardized concentrates/shots list a typical nitrate yield (e.g., ~400 mg per 70 mL). If you juice at home, consistency is harder to guarantee. Wiley Online Library
• Oral-bacteria tip: Avoid antibacterial mouthwash around dosing (e.g., within a few hours before/after) because it suppresses nitrate-reducing oral bacteria and can blunt BP/NO effects. OUP Academic
• With meals? You can take it with or without food. Some people prefer with a small snack to avoid GI upset; effects on nitrate→NO conversion are mostly timing/oral-microbiome dependent, not meal-dependent in trials. (See the dosing sources above.)

Hypertension / systemic vascular effects

• Double-blind RCT: 68 hypertensive patients took 250 mL/day nitrate-rich beetroot juice for 4 weeks → sustained BP reductions vs nitrate-free placebo. (Kapil et al., Hypertension). American Heart Association Journals
• Pilot RCT in older adults: 2–4 weeks of beet juice → ↑ plasma nitrate, ↓ BP (~6/4 mmHg), and favorable vascular measures. (Nutrients 2019). MDPI
• (For balance) Not all trials are positive in all groups/conditions; some short trials show no BP change, highlighting individual/measurement variability. ScienceDirect

Peripheral circulation / microvascular function

• Controlled physiology study: beetroot juice improved microvascular responses (reactive hyperemia after cold, forearm vasodilation) and lowered endothelin (a vasoconstrictor). (J Appl Physiol). Physiology Journals

Cerebral perfusion (regional circulation)

• Older adults on a high-nitrate diet/beet juice showed increased regional cerebral blood flow in prefrontal cortex on imaging. (Nitric Oxide). Later work/reviews show mixed effects across protocols but consistent vascular/BP benefits. ScienceDirect

Peripheral artery disease (PAD) / functional outcomes

• A large, multi-centre BEET-PAD randomized trial is underway to test whether beetroot juice improves 6-minute walk distance over 4 months in PAD—rationale directly targets limb perfusion & muscle energetics. (Ongoing; results pending.) ICHGCP