Beetroot Juice Lowers Blood Pressure in Adults Over 60, Study Shows

Is beetroot juice good for you? From the data at hand, the answer is most likely yes if you worry about your blood pressure. According to new research, drinking nitrate-rich beetroot juice can drastically reshape their oral microbiome. The mechanism of action of this natural remedy is that it inhibits the potentially harmful bacteria in the mouth while stimulating the good ones.

In fact, a study by researchers at the University of Exeter pitted the beetroot juice against the reactions of both younger and older participants. The results were impressive. The older group showed a significant reduction in mouth bacteria known as Prevotella (associated with inflammation) and an increase of healthy bacteria called Neisseria. Moreover, participants who had higher blood pressure at the beginning of the study experienced measurable decreases after drinking the beetroot juice for two weeks, but participants in the placebo group experienced no significant changes. This is due to the fact that beets are high in inorganic nitrates, which are transformed into nitric oxide, a molecule important for vascular health.

In this article, we will delve into the relationship between beets and blood pressure, explore the scientific evidence that supports beetroot juice benefits, and offer actionable tips on how you can integrate this potent natural remedy into your daily routine. From the question of beet juice and pregnancy to how to make the drink at home, we have the answers for you, evidence-based.

How Beet Juice Helps Lower Blood Pressure Naturally

The beetroot juice is naturally rich in nitrate and helps in regulating blood pressure. When we learn how this ruby-red nectar functions in our bodies, it becomes clear as to why it is becoming more widely recognized as a health solution by the medical community for cardiovascular benefits.

Beetroot nitric oxide pathway explained

Beetroots are a rich source of inorganic nitrate (NO3-) which is a precursor to nitric oxide (NO), a molecule important from a blood vessel regulation perspective. When this interesting pathway is activated by eating, bacteria that live on the tongue convert ingested dietary nitrate into nitrite using bacterial nitrate reductases. Nitrite is converted partially into nitric oxide in the acidic stomach, but most nitrate and nitrite are absorbed into the blood stream.

Importantly, 20-25% of nitrate is reabsorbed from the blood and concentrated in saliva – thus forming an “enterosalivary circulation” where nitric oxide is maximally produced. This process causes large increases of and nitrite concentrations (up to 400%). As a consequence, NO induces vasodilation via cellular mechanisms such as K+ channels activation and cGMP/PKA pathway. Activation of plasma nitrate (up to 550%).

Beets and blood pressure: what the science says

Studies have proven beetroot juice to be effective in lowering blood pressure. A meta-analysis showed that consumption of beetroot juice decreased systolic and diastolic blood pressure by 1.32 mmHg. This lowering is clinically important because every 2 mm Hg decrease in blood pressure has been shown to lead to a 7% decrease in mortality from ischemic heart disease and a 10% decrease in mortality from stroke, on average.

The blood pressure lowering effect generally reaches its maximum 3 hours after administration with maximum reductions in systolic BP of 10.4 mmHg and diastolic BP of 8.1 mmHg. In addition, longer duration interventions (>=14 days) were associated with larger reductions (-5.11 mmHg) than shorter interventions (-2.67 mmHg).

Is beetroot juice good for you when pregnant or aging?

Beetroot juice seems especially helpful for the older members of the population. Additionally, since levels of nitric oxide naturally decrease as one ages, dietary sources become more important. The positive effects are stronger for hypertensive people than for normotensive people.

As far as pregnancy is concerned, there are promising results for women suffering from chronic hypertension. A daily 70 mL beetroot juice shot increased blood nitrite levels in pregnant women with moderately elevated blood pressure, according to a study at the University of Manchester. However, the researchers warn that it’s too early to suggest beetroot juice as a common treatment for pregnant women.

Although effects may last 24 hours, the benefits would seem to require frequent intake. Drinking 250ml (1 cup) of beetroot juice each day or eating 80-100g of cooked beets can result in measurable drops in blood pressure.

What the Study Reveals About Age and Blood Pressure

Recent studies have shown dramatic age-specific differences in the effects of beetroot juice on blood pressure. These results provide useful information for those asking the question “is beet juice good for you?” Especially for old people who are worried about hypertension.

Older adults benefit more than younger participants

Clinical trials have proven that older adults get significantly more blood pressure reductions from beetroot juice than younger people. In a study in which nitrate-rich beetroot juice was consumed, measurable reductions in blood pressure levels were seen in participants in their 60s and 70s, but little change was noted in younger volunteers under 30 years of age. This age-related difference appears to be largely the result of older patients having age-matched lower baseline nitric oxide levels and impaired endothelial function. Thus, beet juice or nitrate supplementation has greater potential for vascular benefits in the older population. The older participants also had significant changes in their oral microbiome, with reduced amounts of potentially harmful Prevotella bacteria and increased amounts of beneficial Neisseria bacteria.

Two-week trial shows measurable systolic BP reduction

The research data validates that even in a short period, the results are considerable. In just two weeks of supplementation with beetroot juice daily, older subjects saw an improvement in diastolic pressure by approximately 4-5 mm Hg. Another of the studies found similar reductions of systolic BP by about 7.7 mmHg and diastolic by 5.2 mmHg after the two-week intervention. These results were seen in the absence of tachyphylaxis (decreasing response over time).

Placebo group shows no significant change

By contrast, participants taking nitrate-depleted placebo juice showed essentially no significant change in blood pressure. In one experiment, there was no change in diastolic pressure. The dramatic difference between treatment and control groups confirms that beets and blood pressure improvements are causally linked via the nitrate pathway and not a placebo effect. According to the study, beetroot juice is a natural and effective remedy for cardiovascular health, especially for the elder people.

Can Other Juices Like Green Juice Lower Blood Pressure?

While beetroot juice is well known, many are interested in what their other choices are when it comes to treating hypertension. Green juices have shown promising results, although through different mechanisms and with different compositions.

Green juice for blood pressure: what we know

Apart from beetroot, other vegetable juices are found to have significant cardiovascular advantages. Studies show that can dramatically lower diastolic blood pressure. These juices act through several methods, but mainly from providing nitrates which are converted to nitric oxide, along with beneficial minerals and polyphenols. In fact, in a pilot study hypertensive subjects had significant blood pressure reductions after 12 weeks of vegetable juice supplementation.

Comparison of beetroot juice vs leafy green juice

Both juices have high concentrations of nitrates which will cause vasodilation but have slightly different profiles. In direct comparison trials blood pressure lowering was different in: Beetroot juice exerted major effects on systolic pressure while green leafy vegetable juice exerted more effects on diastolic measurements. However, plasma nitrate concentrations reached a similar value with either design.

Does green juice lower blood pressure as effectively?

Overall, these options have been found to be similar in terms of effectiveness. In one controlled trial of the effect of juice intake on blood pressure, the intake of green leafy vegetable juice significantly reduced diastolic blood pressure (the lowest pressure in the arteries between heartbeats). At the same time, some studies have found beetroot juice may create slightly bigger systolic effects, though researchers point out “there was no statistically significant difference between the two juices.

How to Make Beetroot Juice and Use It Safely

Making beetroot juice at home allows you to control the flavor and get the most nutrients from the vegetable. By understanding the proper preparation methods and dosage guidelines, you can safely harness the blood pressure-lowering potential of this remarkable herb.

How do you make beetroot juice at home?

Very little equipment is needed to make beetroot juice. With a juicer, you simply wash beets thoroughly (and leave the skin on for added nutrients), remove tops and chop into small pieces before feeding them through the machine. For blender fans, add a splash of water to help break down the beetroot and then blitz until smooth and then strain through a fine mesh sieve (this removes the pulp). Great with: apple, carrot, cucumber, ginger, citrus.

Tips for daily consumption and dosage

For blood pressure benefit, drink 70-140ml per day, preferably several hours before exercise. In fact, 250ml (1 cup) of beetroot juice or 80-100g of cooked beets can lead to measurable reductions in blood pressure. Drink fresh juice right away or keep in refrigerator for no longer than 24 hours. If you are on some blood pressure medication, check with your doctor before having it regularly.

Side effects: beeturia and digestive changes

Beeturia- pink or red discoloration of urine and stools occurs in 10-14% of people after eating beets. This syndrome is not toxic and is caused by betanin pigments and generally lasts for 24-48 hours. Some people may notice changes in digestive function such as gas or bloating due to the fiber. Beets also have oxalates in them, so people who are susceptible to kidney stones should limit their consumption.

Is beetroot juice good for you and hormones?

Currently, we found the evidence for specific hormonal effects of beetroot juice to be low quality. People who have low blood pressure should be careful because further reduction in blood pressure could lead to dizziness or fatigue.

Conclusion

Beetroot juice is a very effective natural treatment for high blood pressure and is particularly effective in adults over the age of 60. The evidence for the effects of the nitrate-nitric oxide pathway is undoubtedly in favor of their vasodilatory and cardiovascular-protective effects. The clinical study results are impressive in that older adults benefit more than younger people, with reductions in systolic blood pressure of 6-7 mm Hg after only two weeks of consistent consumption.

In addition to this, the evidence suggests beetroot juice transforms the oral microbiome by reducing harmful bacteria and increasing the amount of beneficial bacteria. This two-pronged action mechanism is the reason why the participants who received the actual beetroot juice saw significant improvements while the placebo group had no significant changes.

Although beetroot juice has been the most widely studied juice to date, green leafy vegetable juices are another great option for those looking to manage their blood pressure naturally. Both are similar nitrate-containing mechanisms, but with slightly different impacts on systolic versus diastolic numbers.

Beetroot juice when prepared at home is easy and simple. Most people can take it without a problem, and the most common side effect is beeturia (pink urine). Don’t forget that in order to get the best out of it, you need to drink about 70-250ml a day, depending on how well it suits you.

Above all, these findings demonstrate how easy dietary additions can have such a dramatic effect on cardiovascular health. Beetroot juice is an appealing complementary therapy for the conventional treatment of hypertension. And, as always, it’s important for people who are already taking blood pressure medications to talk with their healthcare providers first and make lifestyle changes before making significant changes in their diets. The evidence is very much in favor of this ruby-red elixir being considered a part of a heart-healthy lifestyle, especially for those in their golden years.

Things to Know

Recent studies have shown that beetroot juice is a natural and scientifically proven way to regulate blood pressure, especially for older adults who are looking for cardiovascular support.

In older adults (60 and over), beetroot juice can significantly reduce blood pressure: adults over 60 who consumed beetroot juice every day for two weeks had a drop in their systolic blood pressure by 6-7 mmHg.

The reason for these benefits is attributed to nitrate-nitric oxide pathway, because beets convert the nitrates in your diet into nitric oxide, which helps dilate the blood vessels, leading to improved blood flow.

As nitric oxide decreases naturally with age, older adults tend to benefit more than younger adults from dietary sources of nitric oxide.

Studies show beetroot juice should be consumed at least once a day for optimal results, although effects are usually strongest 3 hours after ingestion and last for about 24 hours.

For others who like a bit more variety in their strategy, green leafy vegetable juices have similar blood pressure benefits via similar nitrate pathways.

“As this study shows, even small drops in blood pressure have significance for heart health, with every 2 mmHg drop in blood pressure corresponding to a 10% drop in mortality from stroke,” said Tom Frieden, MD, MPH, CDC Director. With beetroot juice as a natural solution for blood pressure, you can have a scientifically proven and easy to acquire remedy.

FAQs

Q1. What is the effect of beetroot juice on blood pressure in elderly people?

Blood pressure in adults over the age of 60 has been shown to drop dramatically with beetroot juice. It works by turning the nitrates in your diet into nitric oxide, which expands your blood vessels and increases circulation in your body. One study showed older adults who consumed quercetin daily for only two weeks achieved a 6-7 mmHg reduction in systolic blood pressure.

Q2. How Much Beetroot Juice Per Day Is Recommended For Blood Pressure Benefits?

To get the best blood pressure benefits, it’s advised to drink 70-250ml of beetroot juice per day. The effects are usually at their maximum about 3 hours after ingestion and may last as long as 24 hours. In other words, you can also have an equivalent blood pressure reduction by having 80-100g of cooked beets.

Q3. Does beetroot juice have any side-effects?

The most common side effect of beetroot juice consumption is beeturia (pink or red urine or stools) that occurs in 10-14% of people. This is harmless and will go away in 24-48 hours. Since beets contain fiber, some people may experience minor digestive changes such as gas or bloating.

Q4. Can other juices such as green juice also help to reduce blood pressure?

Yes, nitrate-rich pathways may also be used for lowering blood pressure through green leafy vegetable juices. Studies have found that drinking green leafy vegetable juice for seven days can cause a significant reduction in diastolic blood pressure. While both the beetroot and green juices were effective, they may have slightly different effects on systolic versus diastolic pressure.

Q5. How do I make beetroot juice at home ?

Beetroot juice is very easy to make at home. If using a juicer, wash beets and cut into little pieces (leave skin on for extra nutrients), remove tops and feed through machine. In blender, add a small amount of water (to soften the beetroot), blend until smooth and strain in a fine mesh sieve to take out the pulp. You can add apple, carrot, cucumber, ginger or citrus to beets for flavor.

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