Could a glass of beet juice actually move the needle on your blood pressure?
Reviewed by Dietitian Lisa Valente, M.S., RD
Key Points
- Beet juice contains nitrates, which may help lower blood pressure and improve blood flow.
- It also delivers antioxidants and can make exercise feel a little easier.
- Exercise regularly, eat less sodium, get more potassium and sleep for better blood pressure.
If you’ve been searching for natural ways to support healthy blood pressure, you’ve likely come across a range of diet and lifestyle advice, and for good reason. “Experts agree that what you eat, how often you move, and how well you manage stress can all influence your readings,” shares Jamie Lee McIntyre, M.S., RDN. One food that keeps coming up in that conversation is beet juice, and the science behind it is worth a closer look.
The interest in beet juice is backed by real research, and the findings are more specific than you might expect. Below, we break down what the science actually says about beet juice and blood pressure, and how to add it to your routine in a way that makes sense for you.
How Beet Juice Lowers Blood Pressure
Beet juice doesn’t act through one magic mechanism. Instead, a few overlapping processes seem to work together. Below are the main reasons researchers think beet juice can move the needle.
It Supports Nitric Oxide Production
The biggest reason comes down to a single compound: inorganic nitrate. “Its dietary nitrates are converted into nitric oxide, which relaxes and widens blood vessels and improves blood flow,” shares Johannah Katz, M.A., RD. When you drink beet juice, the nitrate is converted to nitrite, which your body then converts into nitric oxide. The theory is that the nitric oxide signals blood vessels to relax and widen. Less resistance in those vessels may translate into a modest drop in blood pressure, particularly in systolic readings.
Some research supports this idea. In one systematic review and meta-analysis of randomized controlled trials, nitrate-rich beetroot juice was associated with a significant reduction in systolic blood pressure in adults with hypertension. Another meta-analysis found that daily nitrate-rich beet juice reduced clinical systolic blood pressure by roughly 5 mmHg in adults with hypertension.
While the data is promising, it is important to note that not every trial has found a benefit in blood pressure measurements when consuming beetroot juice. For example, one placebo-controlled study in older adults with treated hypertension found no significant improvement in blood pressure compared with placebo. In other words, beet juice can help, but it’s not a guaranteed fix for everyone.
It Contains Antioxidant and Anti-Inflammatory Compounds
Beets get their deep red color from pigments called betalains, and beet juice also delivers other polyphenols. These compounds carry antioxidant and anti-inflammatory activity, which may offer support for healthy blood-vessel function over time.
That said, nitrate appears to be the main reason beet juice is linked to blood-pressure benefits. While betalains and polyphenols may play a supportive role, the strongest evidence in humans points to nitrate as the principal driver of those effects.
It May Support Exercise Tolerance
Beet juice may support healthy blood pressure in a more indirect way, too. Beetroot juice consumption may help make exercise feel a little more manageable. Regular physical activity is one of the most reliable lifestyle habits for supporting healthy blood pressure, and some research suggests beet juice may modestly improve exercise tolerance, especially in healthy adults and non-athletes.
More specifically, beetroot juice consumption is associated with small improvements in measures like aerobic endurance, time to exhaustion and lactate tolerance among certain populations, though the effects tend to be modest and vary from person to person. These improvements may mean exercise feels slightly easier or more sustainable for some people, which could make it easier to stay consistent with the kinds of physical activity that support healthy blood pressure.
How to Incorporate Beet Juice into Your Diet
Getting beet juice into your week is easier than you might think. Here are some simple ways to enjoy it:
- Drink it straight or blended. A small glass on its own works, or you can blend beet juice into a smoothie with berries, apple or ginger to soften the earthy taste.
- Add it to what you already make. Stir a splash into a smoothie, or mix it into a homemade salad dressing for a color and flavor boost.
- Use it in soups. Beet juice adds color and flavor to chilled or warm soups. A classic option is borscht, but you can also stir a little into a vegetable soup base you already like.
- Pour it into something cold. Mix a small amount into sparkling water with a squeeze of lemon or lime for an easy, refreshing drink.
Beetroot powder or supplements may be a viable option too, with some caveats. They can be convenient, but nitrate content varies widely between products, so check the label and treat it as one option rather than a perfect stand-in for fresh juice. Whole beets aren’t identical to juice either. You’ll get more fiber from eating beets whole, but juice tends to concentrate the nitrate that drives the blood-pressure effect.
As for how much, most of the research points to beet juice supplying somewhere around 200 to 800 milligrams of nitrate per day. There’s no universal dose, so start modestly and pay attention to how you feel. And a heads-up: red or pink urine after drinking beet juice, called beeturia, is generally harmless.
Other Tips for Healthy Blood Pressure
Beet juice works best as one piece of a bigger picture. If you want to support healthier numbers, pair it with habits that research consistently connects to better cardiovascular health.
- Move your body regularly. Consistent aerobic activity, like brisk walking, helps your heart work more efficiently and supports lower resting blood pressure over time.
- Watch your sodium intake. Cutting back on high-sodium packaged and restaurant foods can ease pressure on your blood vessels for many people.
- Eat more potassium-rich foods. Fruits, vegetables and legumes supply potassium, which helps balance the effects of sodium in the body.
- Prioritize sleep and manage stress. Poor sleep and chronic stress can push blood pressure higher, so building in rest and recovery matters.
- Limit alcohol. Drinking less can help keep your readings in a healthier range, since excess alcohol is linked to higher blood pressure.
Our Expert Take
Beet juice earns its spot in the blood pressure conversation for a few connected reasons. Its dietary nitrates help your body make nitric oxide, which relaxes and widens blood vessels and may lead to a modest drop in blood pressure for some people. Its betalains and polyphenols add antioxidant and anti-inflammatory support, even if nitrate remains the main driver behind the effects. And by making exercise feel a little more manageable, beet juice may help you stay consistent with the kind of movement that supports a healthy heart. The research here is promising, though it’s worth remembering that results vary from person to person and beet juice isn’t a guaranteed fix.
“The smartest way to think about beet juice is as one helpful piece of a larger puzzle. It works best alongside the habits that research consistently links to healthier readings: regular movement, less sodium, more potassium-rich foods, good sleep, and moderate alcohol,” shares McIntyre. So if you’re curious, start small. Pour yourself a modest glass, blend it into a smoothie, or stir it into a soup you already love, and pay attention to how you feel. Paired with a balanced routine, beet juice can be a simple, colorful addition to the everyday choices that support your health over the long run.