Beetroot Juice Help Lower Blood Pressure, Study Finds
Beetroot is more than a colorful addition to your plate. It is naturally rich in dietary nitrates—compounds that the body can convert into nitric oxide. Nitric oxide helps blood vessels relax and widen, allowing blood to flow more easily. This may help reduce blood pressure.
What did the study find?
In a randomized, double-blind, placebo-controlled crossover trial, researchers studied 30 healthy adults—15 women and 15 men—living their normal daily lives and following their usual diets.
On one occasion, participants consumed 500 grams of a beetroot-and-apple juice containing 72% beetroot. On another occasion, they received a placebo drink. Their blood pressure was monitored for the following 24 hours.
Approximately six hours after drinking the beetroot juice:
Systolic blood pressure—the top number in a blood pressure reading—showed a downward trend in the group overall.
Among the men analyzed, systolic blood pressure was approximately 4–5 mmHg lower after beetroot juice than after the placebo.
The statistically significant effect was found only in the male subgroup, not across all participants.
The study did not demonstrate a meaningful overall reduction in average daytime or nighttime blood pressure.
In simple terms, the study suggests that a single serving of nitrate-rich beetroot juice may temporarily help lower systolic blood pressure in some people, but the results were not equally strong for everyone.
How can beetroot be included in daily life?
Beetroot can be incorporated into an overall heart-supportive diet in several practical ways:
Blend beetroot with apple, berries, lemon or ginger to make a homemade juice or smoothie.
Add roasted or steamed beetroot to salads and grain bowls.
Grate raw beetroot into salads or slaws.
Add cooked beetroot to hummus, soups or dips.
Include other nitrate-rich vegetables such as arugula, spinach, lettuce, celery and watercress.
The study tested a relatively large, single serving of beetroot-and-apple juice. It did not determine the ideal daily amount, whether smaller servings produce the same result or whether the effect continues with long-term consumption. Therefore, it is better to view beetroot as one helpful part of a balanced diet—not as a treatment on its own.
People taking blood-pressure medication, those who frequently experience low blood pressure, or anyone with kidney-related dietary restrictions should speak with a healthcare professional before regularly consuming concentrated beetroot juice. Beetroot can also temporarily turn urine or stool pink or red; this is usually harmless.
The takeaway
This small study offers encouraging evidence that beetroot juice may support healthy blood pressure through its natural nitrate content. However, larger and longer studies are needed, particularly in women and people with diagnosed hypertension.
Adding beetroot and leafy green vegetables to everyday meals is a simple way to increase dietary nitrate intake, but it should complement—not replace—prescribed medication, regular blood-pressure monitoring and other heart-healthy habits.
Study reference: Coles LT, Clifton PM. Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trial. Nutrition Journal. 2012;11:106. https://doi.org/10.1186/1475-2891-11-106
