Drinking Beet Juice Lowers High Blood Pressure, Study Shows

Sipping a certain ruby red juice might be a secret to lowering blood pressure in older adults — great news considering nearly 50% of U.S. adults, or about 120 million people, live with hypertension, according to the U.S. Centers for Disease Control and Prevention (CDC). A 2025 study published in Free Radical Biology and Medicine found that drinking beetroot juice twice daily decreased blood pressure specifically in adults in their 60s and 70s.

“Our heart pumps blood through arteries to deliver oxygen and nutrients throughout our bodies,” explains Barbara SchechterDO, a cardiologist at Hackensack Meridian Jersey Shore University Medical Center. But when the force against artery walls is consistently too high, it’s called high blood pressure, or hypertension.

The scary reality? High blood pressure is often referred to as the “silent killer” because most people don’t experience noticeable symptoms, says Dr. Schechter. Uncontrolled hypertension — defined as persistent readings above 130/80 mmHg — raises the risk of serious health issues.

That’s why regular checkups are essential to keep your blood pressure within the healthy range, usually below 120/80 mmHg. And beetroot juice might help you keep it there.

How does beetroot juice help lower blood pressure?

Researchers from the University of Exeter in the UK recruited two groups for this study: 39 younger adults (18 to 30 years old) and 36 older adults (67 to 79 years old). After two weeks, older adults with high blood pressure experienced significant drops in blood pressure, while younger adults showed no change. Researchers linked these improvements to higher levels of nitric oxide in the blood and a reduction in harmful oral bacteria, which stem from beetroot’s high nitrate content.

“When you drink beetroot juice, the nitrates get converted into nitric oxide, which can help to relax and open up the blood vessels to allow more flowing of blood, which in turn helps to lower blood pressure,” explains Mandy EnrightMS, RDN, a worksite wellness specialist, and author of 30-Minute Weight Loss Cookbook: 100+ Quick and Easy Recipes for Sustainable Weight Loss.

This process, known as vasodilation, decreases stress on the heart and enhances blood flow to tissues. “Nitric oxide can also help to improve the lining of the arteries while making the arteries less ‘stiff,’ which can help protect against heart attacks and stroke,” Enright adds.

How often do you have to drink beetroot juice to see any measurable difference?

The positive effects of drinking beetroot juice can appear quickly. “Some studies suggest that benefits can be seen in just a few hours,” says registered dietitian Bonnie Taub-DixRDN, host of the Media Savvy Podcast and author of Read It Before You Eat It: Taking You from Label to Table. Still, she stresses the importance of consistency: Drinking beet juice regularly, even just a few times a week, may deliver the most lasting results.

What’s the optimal amount of beetroot juice consumption?

Moderation is important. About 1/2 to 1 cup daily is sufficient. Remember, beetroot juice lacks fiber, so it shouldn’t replace fiber-rich foods like whole beets in your diet. Drinking too much may lead to gastrointestinal issues, kidney stones, liver strain, or even blood pressure that’s too low, says Dr. Schechter.

“Always check with a healthcare provider if you’re on blood pressure medication, since combining both could lower pressure too much,” cautions Taub-Dix. But don’t worry if your urine or stool turns pink or red — it’s a harmless side effect.

What should you look for when shopping for beetroot juice?

If you’re not into juicing beets yourself, picking a good store-bought brand comes down to the label. Look for 100% beet juice as the only ingredient, or at least make sure beets are listed first. “Check the label for added sugars, sodium, and unnecessary preservatives,” advises Taub-Dix.

Cold-press options may taste fresher and retain more nutrients, but shelf-stable versions also have advantages. A good choice? Enright recommends Lakewood Organic Pure Beet Juice because it’s made only with beetroot and lemon juice.