Beetroot Juice and Blood Pressure: How New Research Reveals Powerful Benefits for Older Adults

High blood pressure—or hypertension—is a leading risk factor for heart disease and stroke globally. Among many nutritional strategies studied to support healthier blood pressure, beetroot juice stands out thanks to its high nitrate content. Recently, groundbreaking research from the University of Exeter has shed light on how beetroot juice can lower blood pressure—especially in older adults—by modulating the oral microbiome.

This article unpacks those findings, explains the science behind nitric oxide and blood pressure regulation, and provides practical insights on how to use beetroot juice safely and effectively.

How Beetroot Juice Supports Healthy Blood Pressure

Beetroot juice’s blood pressure benefits stem mainly from its dietary nitrates. Once ingested, nitrates are converted by bacteria in the mouth into nitrites, which eventually become nitric oxide (NO)—a molecule that dilates blood vessels and improves blood flow.

A meta-analysis also supports these effects: consuming 70–250 mL of beetroot juice daily can reduce systolic and diastolic blood pressure in adults with hypertension. Notably, the effects can be seen within 30 minutes to 3 hours of intake, though long-term consumption shows more lasting benefits.

The Latest Study: Oral Microbiome, Aging, and Blood Pressure

A recent study by the University of Exeter—published in Free Radical Biology and Medicine—is the most comprehensive of its kind. It investigated how beetroot juice affects blood pressure and oral bacteria in older versus younger adults.

Study Design (Double-Blind, Placebo-Controlled Crossover):

Participants: 39 adults under 30 and 36 older adults aged 60–79.
Intervention: Consumed a nitrate-rich beetroot juice shot twice daily for two weeks, followed by a two-week washout, then two weeks of placebo juice without nitrates.
Measurements: Oral microbiome composition and blood pressure monitored before and after each phase.

Key Findings:

Significant blood pressure reduction in older adults:
- Systolic blood pressure dropped by approximately 7 mm Hg in older adults after consuming the nitrate-rich juice—but not in younger adults or during the placebo period.
Microbiome shifts favoring nitric oxide production:
- In older participants, beneficial bacteria like Neisseria increased, while potentially harmful bacteria like Prevotella decreased. These shifts facilitate better nitrate-to-nitric oxide conversion.
Mechanism matters—especially for older adults:
- As nitric oxide production naturally declines with age, supporting this pathway via dietary nitrates and favorable oral bacteria becomes even more critical.
Importance of age-specific effects:
- Younger adults showed changes in oral bacteria but no blood pressure improvement, suggesting older adults may benefit most from beetroot juice’s cardiovascular effects.

How Much Beetroot Juice to Drink?

Dosage: Studies typically use 70–250 mL per day, taken in one or multiple servings.
Timing: Drinking juice in the morning, on an empty stomach, particularly 30 minutes before breakfast, may enhance nitrate absorption and counter morning blood pressure surges.

Real-World Implications and Tips

Who Benefits Most?

Older adults (60+) see the most evidence-supported blood pressure benefits.
Those with higher baseline blood pressure also respond better.

Practical Tips:

Combine beetroot juice with nitrate-rich alternatives like spinach, arugula, celery, and kale for variety.
Avoid antiseptic mouthwash, which can disrupt the beneficial oral bacteria needed for nitrate conversion.
Consult your doctor before adding beet juice if you take antihypertensive medications—too much combined effect may cause blood pressure to drop too low.
Choose low-sugar, low-sodium juice varieties to avoid unwanted side effects.
Expect harmless beeturia (pink/red urine or stool) due to juice pigments.

Complementary Strategies:

Beetroot juice should supplement, not replace, healthy lifestyle habits:

Regular physical activity
Reduced sodium and processed food intake
Stress management
Adherence to medical treatments as prescribed

Summary Table

Aspect	Details
Mechanism	Nitrate → nitric oxide via oral bacteria; improves vascular dilation and lowers BP.
Key Study Findings	Older adults saw ~7 mm Hg BP drop; shifts in oral microbiome improved nitrates-to-NO conversion.
Effective Dosage	70–250 mL/day; preferably in the morning on an empty stomach.
Benefits Best for	Older individuals (60+), those with elevated BP, or impaired vascular health.
Precautions	Consult healthcare provider if on BP meds; avoid antiseptic mouthwash; select low-sugar options.
Complementary Actions	Combine with nitrate-rich vegetables, healthy diet, and active lifestyle; maintain oral and overall health.

Final Thoughts

The latest research underscores beetroot juice’s promising role in lowering blood pressure, especially among older adults, by positively altering the oral microbiome and facilitating nitric oxide production. A modest 7 mm Hg drop in systolic pressure is clinically meaningful and may reduce cardiovascular risk.

Though younger adults don’t experience the same direct BP benefits, supporting a balanced microbiome and cardiovascular health through nutrition remains beneficial for all ages. As always, beetroot juice works best alongside an overall heart-healthy lifestyle—and with medical guidance when necessary.