TMG - how it affects blood pressure

If you are among those who have high blood pressure, someone might have suggested having beetroot.

So what is the connection between beetroot and blood pressure?

Beetroot, among other foods such as spinach and quinoa, contains a compound known as trimethylglycine, also called betaine—a naturally occurring substance with several health benefits.

To understand its role, we need to take a quick diversion.

Your blood contains an amino acid called homocysteine. Elevated levels of homocysteine can damage the endothelium, the delicate inner lining of your arteries.

Damaged arteries lose elasticity and become narrowed, a condition that raises blood pressure and increases the risk of cardiovascular diseases.

Your body relies on certain nutrients to convert homocysteine into safer compounds, thus preventing arterial damage.

Betaine plays a critical role here. It acts as a methyl donor, providing methyl groups needed to convert homocysteine into methionine, an essential amino acid your body uses for protein synthesis.

By lowering homocysteine levels, betaine helps maintain the integrity of blood vessels and reduces the risk of arterial stiffness.

But beetroot offers another vital benefit—it’s rich in dietary nitrates. When consumed, nitrates are converted into nitric oxide (NO) in your body.

Nitric oxide relaxes the smooth muscles in your arterial walls, causing them to dilate and widen. This dilation reduces vascular resistance, allowing blood to flow more freely and lowering blood pressure.

Research shows that drinking beetroot juice can reduce systolic blood pressure (the upper number) by an average of 4-10 mm Hg within a few hours of consumption.

So how much beetroot should you have?

Generally speaking, beetroot and foods rich in betaine and nitrates are safe for most people. Studies suggest that drinking about 250 ml (one cup) of beetroot juice daily can help lower blood pressure.

Alternatively, consuming one medium-sized beetroot or adding beetroot powder to smoothies can offer similar benefits.

However, individuals on blood pressure medication or those with kidney stones should consult a healthcare provider before increasing their intake.

Reach out to me on twitter @rbawri Instagram @riteshbawriofficial and YouTube at www.youtube.com/breatheagain