Taking nitrate supplements lowers blood pressure, and the more you take, the more your blood pressure goes down. The biggest drop was about 9 mm Hg for systolic and 6 mm Hg for diastolic blood pressure.

If you eat more foods rich in nitrate—like spinach or beets—your blood pressure might drop a little bit each day, and this effect is even stronger if you already have high blood pressure. It could be a natural way to help manage blood pressure without pills.

If you have slightly high blood pressure and aren’t taking medicine, taking a daily supplement with a lot of nitrate from veggies doesn’t lower your blood pressure any more than taking a tiny amount — so more nitrate doesn’t help here.

If you have slightly high blood pressure and aren’t taking medicine, taking a high dose of nitrate from vegetable powder for 16 weeks doesn’t lower your blood pressure any more than taking a low dose—so more nitrate doesn’t help here.

Eating more nitrate-rich vegetables for 16 weeks doesn’t lower blood pressure or make arteries stiffer in people with early high blood pressure—so it doesn’t help these heart health markers in the short term.

Taking nitrate-rich supplements every day can lower blood pressure just as much in people who aren't on blood pressure meds as in those who are—meaning it might help even more on top of their regular medicine.