How much beet juice lowers blood pressure. Discover 11 amazing health benefits of beet juice, from lowering blood pressure to improving cholesterol levels.

Beet Juice’s Impact on Blood Pressure

Research shows that drinking 250 milliliters (about 8.4 ounces) of beet juice daily can lower both systolic and diastolic blood pressure. This is thought to be due to the nitrates in beet juice, which convert into nitric oxide in the blood and help widen and relax blood vessels.

Beet Juice and Physical Performance

A small 2012 study found that trained cyclists who drank 2 cups of beet juice daily improved their 10-kilometer time trial by approximately 12 seconds, while also reducing their maximum oxygen output. Additionally, a 2015 study showed that people with heart failure experienced a 13 percent increase in muscle power 2 hours after drinking beet juice.

Beet Juice and Brain Health

According to a 2011 study, the nitrates in beet juice may help increase blood flow to the brain in older people and potentially slow cognitive decline. After participants consumed a high-nitrate diet that included beet juice, their brain MRIs showed increased blood flow in the frontal lobes, which are associated with cognitive thinking and behavior.

Nutritional Benefits of Beet Juice

Beet juice is low in calories and virtually fat-free, making it a great addition to your morning smoothie. It’s also a good source of various essential minerals, including potassium, iron, magnesium, manganese, sodium, zinc, copper, and selenium. Additionally, beet juice is a good source of folate, a B vitamin that helps prevent neural tube defects.

Antioxidant and Cancer-Fighting Properties

Beets get their rich color from betalains, which are water-soluble antioxidants. According to a 2016 study, betalains have chemo-preventive abilities against some cancer cell lines, and are thought to be free radical scavengers that help destroy unstable cells in the body.

Beet Juice and Liver Health

The antioxidant betaine, found in beet juice, may help prevent or reduce fatty deposits in the liver and protect the liver from toxins. This is particularly important for individuals with nonalcoholic fatty liver disease, which can be caused by a poor diet, excessive alcohol consumption, or exposure to toxic substances.

Beet Juice and Cholesterol

A 2011 study on rats found that beetroot extract lowered total cholesterol and triglycerides and increased HDL, or “good,” cholesterol. Researchers believe beetroot’s cholesterol-lowering potential is likely due to its phytonutrients, such as flavonoids.

How can beet juice help lower blood pressure?

Beet juice contains nitrates, which convert into nitric oxide in the blood. Nitric oxide helps widen and relax blood vessels, leading to lower blood pressure. Research has found that drinking 250 milliliters (about 8.4 ounces) of beet juice daily can lower both systolic and diastolic blood pressure.

What are the physical performance benefits of beet juice?

Studies have shown that drinking beet juice can improve physical performance. A 2012 study found that trained cyclists who drank 2 cups of beet juice daily improved their 10-kilometer time trial by approximately 12 seconds, while also reducing their maximum oxygen output. Additionally, a 2015 study showed that people with heart failure experienced a 13 percent increase in muscle power 2 hours after drinking beet juice.

How can beet juice benefit brain health?

The nitrates in beet juice may help increase blood flow to the brain in older people and potentially slow cognitive decline. A 2011 study found that after participants consumed a high-nitrate diet that included beet juice, their brain MRIs showed increased blood flow in the frontal lobes, which are associated with cognitive thinking and behavior.

What are some of the other nutritional benefits of beet juice?

Beet juice is low in calories and virtually fat-free, making it a great addition to your morning smoothie. It’s also a good source of various essential minerals, including potassium, iron, magnesium, manganese, sodium, zinc, copper, and selenium. Additionally, beet juice is a good source of folate, a B vitamin that helps prevent neural tube defects.

What are the antioxidant and cancer-fighting properties of beet juice?

Beets get their rich color from betalains, which are water-soluble antioxidants. According to a 2016 study, betalains have chemo-preventive abilities against some cancer cell lines, and are thought to be free radical scavengers that help destroy unstable cells in the body.

How can beet juice benefit liver health?

The antioxidant betaine, found in beet juice, may help prevent or reduce fatty deposits in the liver and protect the liver from toxins. This is particularly important for individuals with nonalcoholic fatty liver disease, which can be caused by a poor diet, excessive alcohol consumption, or exposure to toxic substances.

What are the cholesterol-lowering benefits of beet juice?

A 2011 study on rats found that beetroot extract lowered total cholesterol and triglycerides and increased HDL, or “good,” cholesterol. Researchers believe beetroot’s cholesterol-lowering potential is likely due to its phytonutrients, such as flavonoids.

11 Health Benefits From Blood Pressure to Cholesterol

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Ever wonder if beet juice is good for you? Beets are known to have a high nutritional value, offer liver support, and be good for weight loss. And that’s just the start.

The beet is a bulbous, sweet root vegetable that most people either love or hate. It’s not new on the block, but it’s risen to superfood status over the last decade or so.

Research shows drinking beet juice, also known as beetroot juice, may benefit your health. Here’s how.

Beet juice may help lower your blood pressure. Researchers found that people who drank 250 milliliters (or about 8.4 ounces) of beet juice daily lowered both systolic and diastolic blood pressure.

Nitrates, compounds in beet juice that convert into nitric oxide in the blood and help widen and relax blood vessels, are thought to be the cause.

According to a small 2012 study, drinking beet juice increases plasma nitrate levels and boosts physical performance.

During the study, trained cyclists who drank 2 cups of beet juice daily improved their 10-kilometer time trial by approximately 12 seconds. At the same time, they also reduced their maximum oxygen output.

Results of a 2015 study suggest further benefits of the nitrates in beet juice. The study showed that people with heart failure experienced a 13 percent increase in muscle power 2 hours after drinking beet juice.

According to a 2011 study, nitrates may help increase blood flow to the brain in older people and help slow cognitive decline.

After participants consumed a high-nitrate diet that included beet juice, their brain MRIs showed increased blood flow in the frontal lobes. The frontal lobes are associated with cognitive thinking and behavior.

More studies are needed, but the potential of a high-nitrate diet to help prevent or slow dementia is promising.

Straight beet juice is low in calories and has virtually no fat. It’s a great option for your morning smoothie. It’ll give you a nutrient and energy boost as you start your day.

Beets get their rich color from betalains, which are water-soluble antioxidants. According to a 2016 study, betalains have chemo-preventive abilities against some cancer cell lines.

Betalains are thought to be free radical scavengers that help find and destroy unstable cells in the body.

Beets are a good source of potassium, a mineral and electrolyte that helps nerves and muscles function properly. Drinking beet juice in moderation can help keep your potassium levels optimal.

If potassium levels get too low, fatigue, weakness, and muscle cramps can occur. Very low potassium may lead to life threatening abnormal heart rhythms.

Your body can’t function properly without essential minerals. Some minerals boost your immune system, while others support healthy bones and teeth.

Besides potassium, beet juice provides:

• iron
• magnesium
• manganese
• sodium
• zinc
• copper
• selenium

Folate is a B vitamin that helps prevent neural tube defects, such as spinal bifida and anencephaly. It may also decrease your risk for having a premature baby.

Beet juice is a good source of folate. If you’re of childbearing age, adding folate to your diet can help you get the daily recommended amount of 600 micrograms.

You may develop a condition known as nonalcoholic fatty liver disease if your liver becomes overloaded due to the following factors:

• a poor diet
• excessive alcohol consumption
• exposure to toxic substances
• sedentary lifestyle

The antioxidant betaine potentially helps prevent or reduce fatty deposits in the liver. Betaine may also help protect your liver from toxins.

If you have high cholesterol, consider adding beet juice to your diet.

A 2011 study on rats found that beetroot extract lowered total cholesterol and triglycerides and increased HDL, or “good,” cholesterol. It also reduced oxidative stress on the liver.

Researchers believe beetroot’s cholesterol-lowering potential is likely due to its phytonutrients, such as flavonoids.

Your urine and stools may turn red or pinkish after eating beets. This condition, known as beeturia, is harmless. However, it may be startling if you don’t expect it.

If you have low blood pressure, drinking beet juice regularly may increase the risk of your pressure dropping too low. Monitor your blood pressure carefully.

If you’re prone to calcium oxalate kidney stones, don’t drink beet juice. Beets are high in oxalates, which are naturally occurring substances that form crystals in your urine. They may lead to stones.

Beets are healthy no matter how you prepare them. However, juicing beets is a superior way to enjoy them because cooking beets reduces their nutritional value.

If you don’t like beet juice straight up, try adding some apple slices, mint, citrus, or a carrot to cut through the earthy taste.

If you decide to add beet juice to your diet, take it easy at first. Start by juicing half a small beet and see how your body responds. As your body adjusts, you can drink more.

Shop for beet juice online.

6 health benefits, nutrition, and how to use it

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Medical News Today only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Beetroot juice contains vitamins, minerals, and antioxidants that may improve blood pressure, protect the liver, boost athletic performance, and more.

Beetroots, or beets, have risen in popularity now that researchers have identified links between drinking beetroot juice and lowered blood pressure, reduced inflammation, and improved athletic performance.

Beetroots have an excellent nutritional profile that includes plenty of essential vitamins, minerals, and antioxidants. They also contain unique bioactive compounds called betalains, which may benefit a person’s health.

People can get these benefits from consuming whole beetroots or their juice.

In this article, we look at the research behind six proposed health benefits of beetroot juice. We also cover dosage and how to make the juice at home.

Beetroot juice contains a wide range of essential vitamins and minerals. Drinking this vegetable juice regularly can help prevent deficiencies in these nutrients.

A 100-milliliter (ml) serving of organic beetroot juice, which is equivalent to a small glass, contains 29 calories, no fat, and the following nutrients:

• 0.42 grams (g) of protein
• 7.50 g of carbohydrates
• 5.42 g of sugar
• 0.40 g of fiber

Beetroot juice also contains antioxidants. Antioxidants reduce oxidative stress, which research has linked to the development of cancer, inflammatory conditions, and heart disease.

Beetroots are a rich source of essential vitamins and minerals, including:

• folate, which is important for DNA and cell health
• vitamin B-6, which supports metabolism and red blood cell production
• calcium, an essential mineral for bone growth and strength
• iron, which allows red blood cells to carry oxygen
• magnesium, a mineral that supports immune, heart, muscle, and nerve health
• manganese, which contributes to the regulation of metabolism and blood sugar levels
• phosphorous, an essential nutrient for teeth, bones, and cell repair
• copper, which plays a role in making collagen, maintaining bones and blood vessels, and supporting immune function
• zinc, which promotes wound healing, supports the immune system, and encourages normal growth

Beetroots also contain other beneficial compounds:

• Phytochemicals give plants their color and flavor. They also stimulate the immune system, minimize inflammation, and reduce oxidative stress.
• Betalains are responsible for the deep red color of beetroots. These pigments have promising antioxidant, anti-inflammatory, and antitoxic properties.
• Nitrates refer to a group of organic compounds that improve blood flow and promote heart health.

A growing body of research suggests that beetroots can help lower a person’s blood pressure. Researchers believe that this is due to their nitrate content.

Beets naturally contain large quantities of nitrates, which the body converts into nitric oxide. This compound dilates the blood vessels, which improves blood flow and lowers overall blood pressure.

In a recent study, researchers gave participants 70 ml of either nitrate-rich beetroot juice or a nitrate-depleted placebo juice. The blood pressure of those in the test group decreased by 5.2 millimeters of mercury (mm Hg) more than that of those in the placebo group after just 30 minutes. However, the effect of the concentrated beetroot juice subsided within 24 hours.

Another small-scale study showed that drinking 250 ml of beetroot juice every day for 4 weeks lowered blood pressure among people with hypertension.

However, people who are already taking medication to lower their blood pressure may not notice the same benefits. The findings of a 2015 study involving people who were taking blood pressure medications revealed that nitrate-rich beetroot juice did not lower blood pressure after 1 week compared with nitrate-depleted beetroot juice.

Beetroot juice contains anti-inflammatory compounds called betalains.

According to a 2015 review, betalains inhibit specific signaling pathways that play a role in inflammatory diseases.

A 2014 study showed that a betalain called phenethylamine-betaxanthin reduced the activity of an inflammatory enzyme by 32 percent.

Share on PinterestAnemia can cause headaches and fatigue.

Beetroots are rich in iron, an essential component of red blood cells. Without iron, red blood cells cannot transport oxygen around the body.

People who have low iron levels can sometimes develop a condition called iron deficiency anemia. Adding sources of iron to the diet can reduce the risk of this condition.

The symptoms of iron deficiency anemia include:

• fatigue
• dizziness
• shortness of breath
• headaches
• rapid heartbeat

Beetroot juice contains antioxidants, vitamin A, vitamin B-6, and iron. These compounds help protect the liver from inflammation and oxidative stress while enhancing its ability to remove toxins from the body.

A recent small-scale animal study in rats with liver injury found that the rodents that received a beetroot extract had minimal liver damage in comparison with control rats.

Certain compounds in beetroot juice, such as nitrates and betalains, may improve athletic performance.

According to a 2017 systematic review, nitrates can boost a person’s athletic efficiency by increasing blood flow and oxygen to the muscles.

A 2018 study looked at the effects of betalain on 28 trained male cyclists. The cyclists received 100 mg of either beetroot concentrate or placebo every day for a week. Compared with the placebo group, the beetroot concentrate group had higher exercise efficiency and increased blood flow.

Currently, there are no official dosage recommendations for beetroot juice.

According to a 2014 study, drinking one 250-ml glass of beetroot juice per day may lower blood pressure. The juice did not cause any serious side effects, but the participants did report a change in the color of their urine.

The authors noted that the ability of beetroot juice to lower blood pressure depends on the nitrate concentration, which can vary widely among different beetroot juices. The authors recommend a concentration of 4 millimoles per liter (mmol) of nitrate to lower blood pressure in healthy adults.

Share on PinterestA person with low blood pressure should avoid drinking beetroot juice regularly.

In most cases, people can safely eat beets or drink beetroot juice without experiencing any negative side effects.

Drinking beetroot juice regularly can affect the color of urine and feces due to the natural pigments in beets. People may notice pink or purple urine, which is called beeturia, and pink or purple feces. These color changes are temporary and not a cause for concern.

The nitrates in beetroot juice affect blood pressure. Anyone who has low blood pressure or is currently taking blood pressure medication should speak with a healthcare professional before adding beets or beetroot juice to their diet.

Beets contain high levels of oxalates, which can cause kidney stones in people with a high risk of this condition.

People can make beetroot juice at home using a juicer, blender, or food processor.

How to prepare the beets:

1. Trim the tops off the beets before washing them thoroughly. Leave the beetroot skin intact for extra nutrients.
2. Chop the beets into small pieces.

How to juice the beets:

1. Set up a juicer with a bowl or pitcher in position to catch discarded material.
2. Feed the beetroot pieces into the juicer one at a time.
3. Pour the beetroot juice into a glass, and immediately drink it or place it in the refrigerator to chill.

How to blend the beets:

1. Place the beetroot pieces into the blender, and add a splash of water to help soften up the beetroot.
2. Blend until smooth.
3. Remove large chunks from the juice using a cheesecloth or fine-mesh strainer.
4. Discard the pulp and pour the beetroot juice into a glass. Chill it in the refrigerator or serve it straight away.

People can drink beetroot juice on its own, or they can blend it with the juice of other fruits and vegetables.

The following healthful ingredients can add a flavorful twist:

• citrus fruits
• apple
• carrot
• cucumber
• ginger
• mint
• basil
• honey

People can also buy beetroot juice from their local grocery store or choose between brands online.

It is important to check the nutrition label on products and avoid juices that contain added sugars and preservatives.

Beetroots are a healthful addition to most diets. People can experience the health benefits of beetroots by eating them raw or cooked or by drinking beetroot juice. Juiced beets contain many beneficial nutrients that the cooking process can remove.

Beetroot juice and nitrates to reduce blood pressure – Federal State Budgetary Institution “NMITs TPM” of the Ministry of Health of Russia

approximately 6.4 mmol/day) reduces elevated blood pressure compared with placebo in hypertensive patients for 4 weeks. Criteria for inclusion and exclusion of patients in the study are presented on the website.

Measurement of systolic and diastolic BP was performed in the clinic at the doctor’s office, at home (independently) and during ambulatory blood pressure monitoring. The table shows the dynamics of blood pressure indicators

After 4 weeks, the investigators also observed an improvement in endothelial function (p<0.001) and a decrease in arterial stiffness (p<0. 01) in the treatment group compared to the placebo group. The authors attribute the action of beetroot juice to the presence of inorganic dietary nitrates in it, which have vasodilating and blood circulation-improving effects. According to the study, the use of beet juice resulted in an approximately 5.5-fold increase in plasma nitrate concentrations, and an approximately 2.7-fold increase in plasma nitrite concentrations compared to baseline.
The magnitude of the BP reduction corresponded to the level of BP reduction that is achieved with the use of an antihypertensive drug at a standard dose.

Kapil V, Khambata RS, Robertson A, et al. Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: A randomized, phase 2, double-blind, placebo-controlled study. Hypertension 2014; DOI: 10.1161/HYPERTENSIONAHA.114.04675. Abstract

Comments. It should be noted that the study (as follows from the description of the inclusion criteria presented on the site) included patients with hypertension not higher than 159/99 (taking and not taking antihypertensive drugs), without any concomitant diseases and without damage to target organs. It is with this AD that alternative treatments and lifestyle measures (physical activity, reduced salt intake) have been shown in a number of other studies to give an effect close to that indicated in this study. Of course, the presented method of treatment cannot be considered an alternative to the generally accepted recommendations for the management of patients with hypertension, as the authors of the study themselves say. Both the treatment itself (beetroot juice containing nitrates) and the explanations for the hypotensive effect look unusual. At the moment, the publication is more interesting as information “in the world of the interesting” than as a practical recommendation for doctors and patients.

Which food will help lower blood pressure?

According to a study by scientists from Queen Mary University of London, UK, one glass of beetroot juice per day is enough to significantly reduce high blood pressure in patients with hypertension. The results of the study were published in the journal Hypertension.

Beets and leafy vegetables (lettuce and cabbage) contain large amounts of inorganic nitrates. In the human body, inorganic nitrates are converted to nitric oxide, which relaxes and dilates blood vessels.

This study involved 64 patients with hypertension aged 18-85 years. In half of the participants, taking antihypertensive drugs did not contribute to lowering blood pressure to normal levels, the other half of the participants did not take these drugs. Patients were randomly assigned to 2 groups: group 1 – daily consumed 1 glass (250 ml) of sugar beet juice containing inorganic nitrates, group 2 – 1 glass of beetroot without nitrates (placebo). All participants consumed beetroot juice for 4 weeks. Their health status was also assessed by scientists within 2 weeks before the start of the study and 2 weeks after it ended.

Results showed that participants who consumed beetroot juice with inorganic nitrates experienced an 8 mmHg reduction in systolic blood pressure. Art. and diastolic – by 4 mm Hg. Art. Two weeks after stopping beetroot juice, the blood pressure levels of these participants returned to their previous levels. In evaluating the significance of the results obtained, scientists note that the results of large observational studies show that a decrease in high blood pressure for every 2 mm Hg. Art. helps to reduce the risk of developing cardiovascular diseases by 7%, and stroke by 10%.

In addition, participants who consumed beetroot juice with inorganic nitrates showed an improvement in blood vessel dilation (by 20%), as well as a decrease in arterial stiffness by about 10%. Scientists note that such improvements help reduce the risk of developing cardiovascular diseases. It should be noted that there were no changes in blood pressure or cardiovascular status in the placebo group.

Drinking beetroot juice or inorganic nitrates from other foods may be an easy way to normalize high blood pressure in hypertensive patients, scientists say.