Beetroot Juice and Blood Pressure: The Daily Shot That Could Lower Your Numbers
Does beetroot juice really lower blood pressure? Discover the dietary nitrate science behind the buzz, how much you need to drink, a 60-second homemade recipe, and the safety notes nobody mentions.
Of all the "natural" things you can sip for your blood pressure, beetroot juice is the one with the loudest stack of peer-reviewed evidence behind it. A single 250ml shot has been shown in randomised trials to drop systolic readings by roughly 4–10 mmHg within hours — and the effect can be sustained for weeks of daily use.
It is not magic. It is chemistry. Beetroot is one of the richest dietary sources of inorganic nitrates, which your body cleverly converts into a molecule called nitric oxide. Nitric oxide tells the muscle layer in your blood vessels to relax — and a relaxed vessel means lower pressure.
This guide explains exactly how it works, what the science says, how much you need to drink, a 60-second recipe you can make tonight, and the safety notes most articles skip over. If you are already tracking on our Blood Pressure Chart, this is a perfect lifestyle experiment to run alongside.
The Science: From Beetroot to Open Arteries
The active ingredient is not the vibrant red colour — that is just beneficial pigments called betalains. The blood-pressure effect comes from the nitrates packed into the root.
Here is the short version of what happens when you drink a glass:
Nitrates land on your tongue
The natural bacteria living on the back of your tongue convert the nitrates into nitrites. This step is essential — which is why some studies show mouthwash can blunt the effect.
Nitrites travel through your bloodstream
As they circulate, they are converted into nitric oxide — particularly in areas where oxygen is lower, which is exactly where vessels often need help relaxing.
Nitric oxide tells blood vessels to widen
This is called vasodilation. Wider vessels = less resistance = lower blood pressure. The effect usually peaks 2.5 to 3 hours after drinking and can linger for up to 24 hours.
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See What's Inside →What Does the Research Actually Say?
Beetroot juice has been studied more thoroughly than almost any other "kitchen remedy" for hypertension. A few highlights:
Webb et al. (Hypertension, 2008): A single 500ml dose of beetroot juice lowered systolic blood pressure by an average of 10.4 mmHg in healthy adults within 2.5 hours.
Kapil et al. (Hypertension, 2015): In adults with mild-to-moderate high blood pressure, drinking 250ml of beetroot juice daily for four weeks dropped clinic systolic readings by about 7.7 mmHg and home readings by around 8.1 mmHg.
Bahadoran et al. (Journal of Nutrition, 2017): A meta-analysis of 22 studies found that nitrate-rich beetroot juice produced a meaningful drop in systolic blood pressure, with the strongest effects in people who already had elevated readings.
For context, a 5 mmHg sustained reduction in systolic pressure is roughly the same as adding one heart-healthy habit (like a daily walk), and is associated with a measurable reduction in the long-term risk of stroke and heart disease at a population level.
💡 Why "Beetroot Juice" Specifically?
You can absolutely eat whole beetroot — and it is great for you — but juice concentrates the nitrates without the fibre. That fibre slows absorption, so juice produces a faster and more reliable spike in nitric oxide.
How Much Beetroot Juice Do You Need?
The "sweet spot" in research is roughly 250 ml (about one cup) of beetroot juice per day, providing somewhere between 300–600 mg of dietary nitrate.
A simple guide:
- For an experiment: 250ml of homemade beetroot juice daily for 4 weeks.
- If you don't like the taste: Use "beetroot shots" — concentrated 70ml shots that deliver a similar nitrate dose. Brands such as Beet It Sport and James White Organic Beet It are commonly used in UK studies.
- Timing: Drink it in the morning. The effect builds over 2–3 hours and lasts much of the day.
Track The Difference
Take a baseline reading on our Blood Pressure Chart before you start. Then check again after 2 weeks and after 4 weeks of daily beetroot juice. If you are going to spend a month doing this, you want to see whether it actually moves your numbers.
How to Make Beetroot Juice at Home (60 Seconds)
Supermarket beetroot juice is fine but expensive over four weeks. Making your own is cheap, fresh, and you control the ingredients.
Classic Heart-Health Beetroot Juice
Ingredients (serves 1):
- • 2 medium raw beetroots (washed, trimmed, NOT peeled if organic)
- • 1 apple (sweetens the earthy flavour — use Granny Smith for a sharper taste)
- • 1 small piece of fresh ginger (thumb-sized, peeled — adds a kick)
- • 1 lemon (juice only — the vitamin C helps preserve the nitrites)
- • A handful of carrots (optional — adds beta-carotene and natural sweetness)
- • 50ml cold water (only if using a blender, not a juicer)
Method — Juicer:
- 1. Chop the beetroot, apple and carrots into chunks that will fit your juicer chute.
- 2. Feed everything through, ginger last.
- 3. Stir in fresh lemon juice. Serve over ice.
Method — Blender (no juicer needed):
- 1. Chop everything into 1-inch chunks.
- 2. Add to the blender with 50ml cold water. Blend on high for 60 seconds.
- 3. Strain through a fine sieve or nut-milk bag. Press to extract maximum juice.
- 4. Stir in lemon and pour over ice.
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Get The Handbook →Tips to Make It Drinkable (and Actually Sustainable)
Let us be honest — beetroot juice tastes earthy. Here is how to make a 4-week experiment something you'll actually finish:
🧊 Serve it cold
Warm beetroot juice tastes like dirt. Cold, over ice, with a slice of lemon is a different drink entirely.
🍎 Hide it with apple
One whole apple cuts the earthiness in half. Pear and pineapple work too.
🌿 Add a herb
A few mint leaves or basil leaves blended in make it taste closer to a fancy juice bar drink.
🥤 Shoot it
If the taste is a deal-breaker, buy beetroot shots. 70ml in one gulp, every morning, is the lowest-friction way to keep the habit.
🚫 Skip the antibacterial mouthwash
Remember step 1 — the bacteria on your tongue do the first conversion. Studies show that using antibacterial mouthwash within 2 hours of drinking beetroot juice can cancel most of the blood-pressure benefit. Brush your teeth, but skip the harsh rinse during your experiment.
Important Safety Notes
Beetroot juice is natural — but it is potent. A few things worth knowing before you start:
If you are on blood pressure medication
Beetroot juice and antihypertensive drugs both lower your blood pressure. The combination can push your reading too low. Talk to your GP before adding daily beetroot juice if you are already taking medication — and monitor closely with your home blood pressure monitor.
Kidney stones (oxalate content)
Beetroot is high in oxalates, which can contribute to calcium-oxalate kidney stones. If you have a history of kidney stones, ask your GP whether beetroot juice is a sensible choice for you.
Beeturia is normal — and harmless
Around 1 in 5 people will notice their urine (and stools) turning pink or red for a day or so. This is called beeturia. It is the pigment, not blood, and it is harmless. Just don't panic on day one.
Sugar content
Beetroot is naturally sweeter than other vegetables, so a glass of juice contains around 15–20g of sugar. People managing diabetes should be mindful of portion size and ideally drink it with food.
The 4-Week Beetroot Experiment
Here is a simple, structured way to test it for yourself:
- Day 0: Take 3 baseline blood pressure readings (morning, afternoon, evening) and average them. Log them on our free chart.
- Days 1–28: 250ml of beetroot juice (or one shot) every morning. Same routine — don't change anything else if you can help it.
- Day 14: Take another 3 readings and average them.
- Day 28: Take a final 3 readings. Compare against your day-0 baseline.
If you see a drop of 5 mmHg or more, you've found a habit worth keeping. If nothing changes, you've learned something useful — and saved yourself from spending money on shots indefinitely.
The Bottom Line
Beetroot juice is one of the rare "natural remedies" that genuinely has the science behind it. The mechanism is well understood, the studies are large and consistent, and the effect on systolic blood pressure is meaningful — often in the same ballpark as a daily walk or a modest reduction in salt intake.
It is not a replacement for medication, and it is not a quick fix. But as part of a wider lifestyle routine — alongside diet, movement, sleep and stress management — it is a low-cost, low-risk experiment that fits neatly into a morning glass.
Ready to track the impact? Take a baseline reading on our free chart today. If you need a reliable home monitor for the experiment, check our guide to the best blood pressure monitors.
Ready to put a structured weekly routine in place?
The Definitive Blood Pressure Handbook turns the everyday habits in articles like this into a week-by-week plan — DASH-style meal templates, a walking schedule, stress wind-downs, and a printable doctor-ready logbook for your next appointment.
Not a medical device · educational lifestyle support only. Always work with a qualified healthcare professional on your care plan.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult your GP before making significant dietary changes, particularly if you are taking blood pressure medication, have a history of kidney stones, or are managing diabetes.
