Can Beetroot Juice Lower Blood Pressure? What the Science Say
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Can drinking beetroot juice help lower blood pressure? Research suggests it may. Beetroot is naturally rich in dietary nitrates, which the body converts into nitric oxide — a molecule that helps blood vessels relax and supports normal blood flow.
Clinical studies have found promising results, particularly in people with high blood pressure. But how much beetroot juice do you need, how quickly might it work, and what does the latest science tell us?
Let's take a closer look.
Is Beetroot Juice Good for High Blood Pressure?
Beetroot has attracted considerable scientific interest for its potential role in cardiovascular health.
A 2024 systematic review of 11 clinical trials involving 349 people with hypertension found that beetroot juice reduced systolic blood pressure — the top number in a blood pressure reading — by an average of 5.31 mmHg compared with placebo.
Although the researchers rated the certainty of the evidence as low, the findings suggest that dietary nitrates in beetroot juice may influence blood pressure.
Importantly, the study did not establish significant improvements in diastolic or 24-hour blood pressure measurements. Beetroot juice should therefore be viewed as a potential dietary addition, not a replacement for prescribed treatment.
How Does Beetroot Juice Lower Blood Pressure?
The science centres on one particularly interesting plant compound: nitrate.
Beetroot naturally contains dietary nitrates that undergo a series of chemical reactions in the body.
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Nitrate absorption: When we consume beetroot, dietary nitrates enter the bloodstream.
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Conversion to nitrite: Bacteria in the mouth help convert some nitrate into nitrite.
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Nitric oxide production: Nitrite can then be converted into nitric oxide, a signalling molecule involved in vascular function.
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Blood vessel relaxation: Nitric oxide helps blood vessels relax and widen, a process known as vasodilation, which can reduce resistance to blood flow.
This nitrate–nitrite–nitric oxide pathway helps explain why beetroot juice has become such an interesting subject in cardiovascular research.
Beetroot also contains naturally occurring betalains, the pigments responsible for its vibrant red colour, which have been studied for their antioxidant activity.
How Much Beetroot Juice Should You Drink to Lower Blood Pressure?
There isn't a single scientifically established amount of beetroot juice that works for everyone.
In the 2024 review, researchers examined daily nitrate intakes ranging from 200 to 800 mg, supplied through beetroot juice.
However, the nitrate concentration of beetroot juice can vary considerably depending on growing conditions, processing and the juice formulation.
This means the amount of nitrate matters more than the volume of juice alone. A 30 ml concentrated shot and a 250 ml glass of beetroot juice cannot be assumed to deliver equivalent nitrate doses.
For everyday nutrition, beetroot juice can be enjoyed as part of a varied, balanced diet. There is currently insufficient evidence to recommend a particular daily quantity specifically for treating high blood pressure.
How Long Does Beetroot Juice Take to Lower Blood Pressure?
Some clinical studies have observed changes in blood pressure within a few hours of consuming nitrate-rich beetroot juice.
Dietary nitrate is absorbed and processed through the body's nitrate–nitrite–nitric oxide pathway, with the timing of the response varying between individuals.
Changes have sometimes been observed approximately 2–3 hours after consumption, although this does not mean everyone will experience an immediate or measurable reduction.
Research has also investigated regular consumption over several days or weeks, with mixed results depending on the study population and nitrate dose.
What Is the Best Time to Drink Beetroot Juice?
There is no established best time of day to drink beetroot juice for blood pressure management.
Some studies have investigated nitrate-rich beetroot juice before physical activity, often around 2–3 hours beforehand, because of the time required for nitrate metabolism.
For general dietary enjoyment, the timing is much less important. Beetroot juice can be incorporated into breakfast, enjoyed as a shot or added to a smoothie.
Does Beetroot Juice Increase Blood Sugar?
Beetroot contains naturally occurring sugars, and juicing removes much of the fibre found in the whole vegetable.
As a result, drinking beetroot juice is not nutritionally identical to eating whole beetroot.
The effect on blood glucose depends on the portion size, the juice's sugar content and individual metabolic responses.
For people managing diabetes or monitoring blood sugar, it's worth checking the nutritional information and considering how beetroot juice fits into their overall diet.
How to Add Beetroot Juice to Your Diet
One of beetroot's greatest attractions is its versatility.
You can enjoy it roasted, grated into salads, blended into smoothies or freshly pressed into juice.
For those who love the nutritional qualities of raw beetroot but not the preparation, Britt's Superfoods offers a convenient alternative.
Discover Our Organic Beetroot Juices
Our freshly pressed, organic beetroot juices are frozen shortly after pressing, making it easy to enjoy this vibrant root vegetable whenever you choose.
For those who appreciate beetroot in its simplest form, our 100% pure organic beetroot juice delivers the naturally sweet, earthy flavour of freshly pressed beetroot, with nothing added.
A refreshing combination of beetroot, maqui berries, apple, lemon and raw cacao, bringing together distinctive plant ingredients in one delicious juice.
Both offer a convenient way to introduce beetroot into your routine, without peeling, chopping or juicing at home.
Frequently Asked Questions About Beetroot Juice and Blood Pressure
Can beetroot juice lower blood pressure immediately?
Not immediately. Some studies have identified reductions within a few hours of drinking nitrate-rich beetroot juice, but the response varies, and not everyone will experience a measurable effect.
Is it safe to drink beetroot juice every day?
For most healthy adults, moderate quantities can form part of a balanced diet. However, people taking blood pressure medication should consult their healthcare professional before regularly consuming concentrated beetroot juice, as it may contribute to lowering blood pressure.
Does cooked beetroot have the same benefits as beetroot juice?
Both provide plant nutrients, including dietary nitrates. However, their nitrate content can vary depending on the variety, preparation and cooking method. Whole beetroot also provides dietary fibre that is largely absent from juice.
Can beetroot juice replace blood pressure medication?
No. Beetroot juice is not a substitute for prescribed medication or clinical treatment. Anyone with high blood pressure should follow the advice of their healthcare professional.
Can beetroot juice improve exercise performance?
Some studies suggest that dietary nitrate supplementation may improve exercise efficiency and endurance under certain conditions. The effects depend on the nitrate dose, exercise type and individual characteristics.
Discover more in our article: Can Beetroot Juice Improve Running Performance?.
The Bottom Line: Is Beetroot Juice Worth Adding to Your Diet?
Research into beetroot juice and blood pressure offers an intriguing example of how naturally occurring plant compounds interact with human physiology.
While further clinical research is needed, beetroot remains a versatile, nutrient-containing vegetable worth exploring as part of a varied diet.
From the science of nitric oxide to the convenience of a freshly pressed juice shot, there are plenty of reasons to discover beetroot.
Explore Our Organic Beetroot Juice