Key takeaways:
Studies show that beetroot helps lower systolic blood pressure, the top number in your blood pressure reading. Beet juice doesn't seem to lower diastolic blood pressure, the lower number.
Beets are high in nitrates, a compound that helps open up the blood vessels. This may be one of the reasons that they can help lower blood pressure.
Beetroot's blood-pressure-lowering effects wear off about 10 hours after taking it. And its effect is small, so it’s not a substitute for needed blood pressure medication.
If you're looking to lower your blood pressure naturally, it might be worth turning to beets. The red root vegetable has specific plant compounds that may help improve your blood pressure without medication. But beetroot doesn't help everyone with hypertension.
Here's what you need to know about taking beetroot for blood pressure.
Does beetroot lower blood pressure?
Yes, there’s some evidence that beetroot can help lower blood pressure. A review study that included about 350 people found that those who drank beet juice saw an improvement in their systolic blood pressure. This is the top number in the reading. It measures the force of your blood pushing against your arteries when your heart beats.
But beetroot juice may not work for everyone. In the above study, people didn't see changes in their diastolic blood pressure — the bottom number — after drinking beet juice. A more recent review had similar findings — that beet juice lowered systolic blood pressure but not diastolic blood pressure.
Diastolic blood pressure measures the pressure in your arteries when your heart is relaxed between beats. This study’s results may suggest that those with only high systolic blood pressure (the top number) may see improvements from drinking the red juice.
It’s also important to note that beetroot doesn’t have a big impact on the numbers. In these research studies, it only lowered blood pressure by a few points. So, if you have hypertension or your blood pressure is often high, beets won’t be as effective as medication.
How does beetroot work in the body?
Beets are high in nitrates, a nutrient that helps with blood pressure. Here's how that works:
Nitrates convert into nitrites, which then turn into nitric oxide in the body.
Nitric oxide helps widen blood vessels, which reduces the pressure of blood flowing through.
This naturally lowers your systolic blood pressure.
Research shows that beetroot's effects on blood pressure peak after 3 hours of taking it. These effects fully wear off after about 10 hours.
Is there a downside to drinking beet juice?
Beet juice is generally well-tolerated. However, some people who are sensitive to fiber — or don't get enough fiber in their diets — may notice some gastrointestinal (GI) issues.
Beet juice has around 3 g of fiber per cup. The daily recommended amount is about 30 g per day, if you’re eating a 2,000 calorie diet. Eating beets or drinking 100% beetroot juice is one way to get more of this heart-healthy nutrient.
But you don’t want to rely on beet juice for your fiber intake. The other potential downside is the sugar content. If you’re drinking beetroot juice every day, check the nutrition facts label to make sure it doesn’t also contain:
Other fruit juices: The added juice — like apple juice — means your drink isn’t 100% beet juice. But added lemon juice is OK, since it’s added in small amounts.
Added sugars and/or sodium: A diet high in added sugars and sodium can increase your risk for health conditions like diabetes and heart disease.
Can you drink beetroot juice every day?
Yes, you can drink beetroot juice every day. The effects of beetroot on blood pressure are most noticeable after 3 hours of ingestion. But the blood-pressure-lowering effects also wear off after about 10 hours. So, if you’re using beetroot to lower blood pressure, that means you’ll need to drink beet juice every day.
If you’re drinking beetroot juice every day, check the nutrition facts label to make sure it doesn’t also contain added juices and sugars and/or sodium.
Frequently asked questions
In research studies, people drank between 3 oz and 8 oz of beet juice a day to see an effect on blood pressure. But it’s not clear how many beets would be equivalent to this.
Beet juice is one of the best drinks that help to lower blood pressure — but it’s not the only one. Other drinks like tomato juice, a few different teas, and even skim milk might help too.
Here are a few things you can do first thing in the morning to lower your blood pressure:
Take any medications you’re prescribed for blood pressure right after you wake up.
Take a few minutes to do some deep breathing exercises, which help lower stress and activate the part of the nervous system that lowers heart rate and blood pressure.
Avoid looking at your phone right away, which can activate the stress response.
Incorporate potassium-rich foods into breakfast, and avoid excess salt.
If you have time, go for a brisk walk. It doesn’t have to be long.
In research studies, people drank between 3 oz and 8 oz of beet juice a day to see an effect on blood pressure. But it’s not clear how many beets would be equivalent to this.
Beet juice is one of the best drinks that help to lower blood pressure — but it’s not the only one. Other drinks like tomato juice, a few different teas, and even skim milk might help too.
Here are a few things you can do first thing in the morning to lower your blood pressure:
Take any medications you’re prescribed for blood pressure right after you wake up.
Take a few minutes to do some deep breathing exercises, which help lower stress and activate the part of the nervous system that lowers heart rate and blood pressure.
Avoid looking at your phone right away, which can activate the stress response.
Incorporate potassium-rich foods into breakfast, and avoid excess salt.
If you have time, go for a brisk walk. It doesn’t have to be long.
The bottom line
Research shows that beetroot can help lower systolic blood pressure (the top number in your reading). But it doesn’t seem to have the same effect on your diastolic blood pressure (bottom number). And even then, the effect is small. This means it probably won’t be enough for most people with high blood pressure. More importantly, beet juice shouldn’t replace blood pressure medication. If you're looking for a long-term solution for healthier blood pressure, talk to your healthcare team.
Why trust our experts?
References
Benjamim, C. J. R., et al. (2022). Nitrate derived from beetroot juice lowers blood pressure in patients with arterial hypertension: A systematic review and meta-analysis. Frontiers in Nutrition.
Jones, T., et al. (2019). The effects of beetroot juice on blood pressure, microvascular function and large-vessel endothelial function: A randomized, double-blind, placebo-controlled pilot study in healthy older adults. Nutrients.
Zamani, H., et al. (2021). The benefits and risks of beetroot juice consumption: A systematic review. Critical Reviews in Food Science and Nutrition.
