High blood pressure, also known as hypertension, is a serious medical condition that can lead to heart disease, stroke, and other health problems. But diet and lifestyle changes can help control high blood pressure. One dietary approach is drinking beet juice, which is rich in nitrates that may help lower blood pressure.
What are the benefits of beet juice for high blood pressure?
Beets are a good source of dietary nitrates. When nitrates are consumed, they are converted into nitric oxide in the body. Nitric oxide is a compound that dilates blood vessels, which leads to lower blood pressure. This makes beet juice a potentially beneficial drink for hypertension.
Studies have shown that drinking beet juice can have a significant blood pressure lowering effect:
- A 2015 review of 16 clinical trials found that beet juice lowered systolic blood pressure (the top number) by 4-10 mmHg over a period of 2-24 hours.
- One study in healthy volunteers showed that drinking 250ml of beet juice per day lowered systolic blood pressure by 4-5 mmHg after one week.
- Another study found that drinking 250ml of beet juice per day for four weeks lowered systolic blood pressure by 8 mmHg in patients with hypertension.
So research indicates that beet juice can provide moderate reductions in blood pressure, especially when consumed regularly over weeks.
How does beet juice lower blood pressure?
Beet juice is able to lower blood pressure for the following reasons:
- Beets contain high levels of dietary nitrates. When consumed, nitrates are converted into nitric oxide, which dilates blood vessels.
- Nitric oxide helps blood vessels relax and widen, which increases oxygen and blood flow and lowers blood pressure.
- Nitrates also reduce the stiffness of blood vessels, further improving blood flow.
- Beets contain betalains, which are anti-inflammatory compounds that may aid blood pressure regulation.
The blood pressure lowering effects of beet juice peak within 2-3 hours of drinking it and can last for up to 24 hours. So for the best results, it should be consumed regularly.
How much beet juice should you drink per day?
Studies have used amounts of beet juice ranging from 140ml to 500ml per day. The typical amount in studies is around 250ml per day (about 1 cup).
This table summarizes some of the research on amounts of beet juice and the effects on blood pressure:
| Study | Amount of Beet Juice | Effect on Blood Pressure |
|---|---|---|
| Hypertension study | 250ml/day | Lowered SBP by 8 mmHg after 4 weeks |
| Overweight adults study | 140ml/day | Lowered SBP by 5 mmHg after 2 weeks |
| Healthy volunteers study | 500ml/day | Lowered SBP by 10 mmHg after 1 week |
Based on the research, 250ml per day (about 1 cup) seems to be effective for lowering blood pressure in many individuals. Higher doses like 500ml may provide even greater reductions.
How much nitrate is in 250ml of beet juice?
Beet juice contains about 0.5-0.7 grams of nitrates per 100ml, so 250ml would provide 1.25 to 1.75 grams of nitrates.
This is a highly effective dose for lowering blood pressure, as research shows that a nitrate dose of just 0.7 grams per day can reduce systolic blood pressure by 5 mmHg.
When should you drink beet juice for best effects?
For the greatest blood pressure lowering benefits, aim to drink beet juice first thing in the morning on an empty stomach. This ensures maximum absorption of the nitrates.
Drinking it at least 2-3 hours before bedtime is also recommended so the diuretic effect does not interfere with sleep.
Try to sip the juice slowly rather than drinking it very quickly so the nitrates can be fully absorbed.
Are there any downsides to drinking beet juice?
Beet juice is safe for most people when consumed in normal food amounts. But there are some potential downsides to consider:
- Kidney stones – Beets are high in oxalate which can contribute to kidney stones in susceptible individuals. If you have a history of kidney stones, check with your doctor before regularly drinking beet juice.
- Medication interactions – Beet juice can affect blood pressure medication and may lower blood pressure too much. Check with your doctor about medication interactions.
- Sugar content – Juice made from beets contains natural sugars. Those with diabetes should moderate intake.
- Digestive issues – Some people report digestive problems like diarrhea from beet juice, likely due to the fiber content.
- Red urine/stool – Beet pigments can turn urine and stool red. This is harmless but can be alarming if you don’t expect it.
Should you take beetroot powder or drink beet juice?
Both beetroot powder supplements and beet juice are good options for getting nitrates to lower blood pressure. Here is a comparison:
Beet juice benefits:
- Convenient and easy to take
- Tastes good and refreshing
- Higher nitrate content than powder
- Provides antioxidants like betalains
Beetroot powder benefits:
- More concentrated nitrate source
- Easier to control the dosage
- Less sugar than juice
- More convenient to mix into foods, smoothies, protein shakes
In general, juice may be the simplest option and is well studied for blood pressure. But powder makes it easy to get a consistent nitrate dosage.
Should you drink beet juice everyday?
For ongoing blood pressure management, it is likely fine to drink beet juice daily. Studies showing benefits generally had people drinking beet juice for 2-8 weeks consecutively.
However, some experts recommend taking a break from beet juice every few weeks to give your body a rest. This may help prevent side effects like kidney stones.
It’s a good idea to check with your doctor before making beet juice an everyday habit, especially if you take medications that can interact with nitrates.
Are there any precautions for drinking beet juice?
Here are some precautions to take when drinking beet juice regularly:
- Avoid taking beet juice at the same time as blood pressure medications unless approved by your doctor, as the combined effects can cause blood pressure to go too low.
- Start with a small dosage like 100-140ml per day and monitor your blood pressure.
- Talk to your doctor if you have gout, kidney stones, or kidney disease, as large amounts of beet juice may not be appropriate.
- Avoid drinking beet juice before surgery since it can affect blood pressure and bleeding.
- Stop drinking beet juice if you experience serious side effects like vomiting, diarrhea, fever or rapid heart rate.
Conclusion
Regularly drinking beet juice is a natural way to potentially lower blood pressure and reduce the risk of hypertension complications. Research suggests 250ml per day (about 1 cup) is an effective amount, though higher doses may provide even greater reduction.
Beet juice is generally safe when consumed in moderate amounts, but there are some potential side effects to be aware of. It’s important to consult your doctor before making beet juice a daily habit, especially if you take medications or have existing health conditions.
Drinking beet juice can be part of an overall blood pressure lowering plan that also includes a healthy diet, exercise, stress management and avoiding tobacco.