How much can drinking beet juice every day lower your blood pressure?

By Sina Hartung, MMSC-BMI, Harvard Medical SchoolReviewed by Eureka Health Medical Group
Published: June 26, 2025Updated: June 26, 2025

Summary

Most adults who drink 250–500 mL (8–16 oz) of plain beet juice each day can expect their systolic blood pressure to drop by roughly 4–10 mmHg and their diastolic pressure by 2–6 mmHg within three hours, with the benefit lasting up to 24 hours. Results vary with baseline pressure, kidney function, and nitrate-rich diet. Beet juice is an adjunct, not a replacement for prescribed antihypertensive therapy.

How much can daily beet juice realistically lower blood pressure?

Clinical trials show a clear but modest effect from dietary nitrates found in beets. The team at Eureka Health notes, “Most patients see a single-digit drop in both systolic and diastolic readings, comparable to adding a light-intensity exercise session.”

  • Typical drop of 4–10 mmHg systolicRandomized studies of adults with pre-hypertension report average systolic reductions of 7.7 mmHg after a single 500 mL dose of beet juice.
  • Diastolic pressure falls 2–6 mmHgMeta-analysis of 15 trials shows a pooled diastolic decline of 3.5 mmHg, enough to cut stroke risk by roughly 10 %.
  • Peak effect at 2–3 hoursPlasma nitrite rises quickly; home BP readings usually bottom out about 150 minutes after drinking.
  • Benefit lasts about 24 hoursNitrite levels return to baseline the next morning, so daily intake is needed for sustained control.
  • Greater impact in untreated hypertensionPeople with systolic BP above 140 mmHg often experience drops toward the higher end of the range (8–10 mmHg).
  • 24-hour ambulatory readings fall around 7⁄5 mmHgA 4-week study of daily nitrate-rich beetroot juice cut 24-hour ambulatory blood pressure by 7.7 mmHg systolic and 5.2 mmHg diastolic, matching clinic reductions. (AHA)
  • Dose of 70–250 mL daily yields about a 5 mmHg systolic dropMeta-analysis of seven trials (218 participants) reported an average −4.95 mmHg systolic reduction when hypertensive adults consumed 70–250 mL beetroot juice daily for 3–60 days. (Front Nutr)

References

When is high blood pressure too dangerous to rely on beet juice alone?

Severely elevated readings need immediate medical attention. Sina Hartung, MMSC-BMI, warns, “If your home monitor shows numbers in the hypertensive-crisis range, dietary tweaks are not enough.”

  • Systolic 180 mmHg or higher is an emergencyCall 911 or go to the ER; risk of stroke or aortic dissection rises sharply.
  • Persistent headaches or vision changes signal end-organ damageBlurred vision, pounding headache, or nosebleeds suggest blood vessels are already under dangerous stress.
  • Shortness of breath may mean heart failureFluid backs up in the lungs when the heart strains against high pressure; this requires urgent care.
  • Chest pain can indicate aortic dissectionTearing chest or back pain with very high BP needs immediate imaging and surgery.
  • Pregnant women with BP >160/110 mmHg need evaluation within hoursSevere pre-eclampsia can progress quickly and threatens both mother and baby.
  • Beet juice typically trims only 5–10 mm Hg from systolic pressureA study summarized by Medical News Today reported that one 250 mL serving lowered systolic readings about 10 mm Hg (from 140–159 mm Hg baseline), a modest change compared with the ≥180 mm Hg crisis threshold. (MNT)
  • Meta-analysis shows an average 4.95 mm Hg reduction, not a crisis fixA 2022 Frontiers in Nutrition review of seven trials found daily beetroot juice lowered systolic blood pressure by just −4.95 mm Hg, underscoring that severe spikes still demand prompt medical therapy. (Frontiers)

References

What is the safest way to add beet juice to your routine?

Gradual introduction limits stomach upset and lets you watch blood pressure trends. The team at Eureka Health says, “Start low—half a cup—and titrate to effect while checking home readings.”

  • Begin with 125 mL (4 oz) dailyMany people develop beeturia or GI cramps if they jump straight to a full glass.
  • Target 250–500 mL (8–16 oz) for maximal nitrateThis range supplied 300–600 mg of nitrate in trials that showed benefit.
  • Drink on an empty stomach for best absorptionFood can slow the oral bacteria-mediated conversion of nitrate to nitrite.
  • Rinse mouth afterward to protect enamelBeet juice is acidic; swishing water lowers the risk of dental erosion.
  • Track BP at the same time dailyUse a calibrated upper-arm cuff; log readings before and 3 hours after drinking for two weeks.
  • Effects begin within 30 minutes and peak by 3 hoursTrials show systolic pressure can start falling half an hour after a dose and hit its lowest point around the three-hour mark, so time your cuff checks accordingly. (VWH)
  • Expect roughly a 5 mmHg systolic drop with daily useA 2022 systematic review found hypertensive adults who drank 70–250 mL of beet juice each day for up to two months lowered systolic readings by an average of 4.95 mmHg versus placebo. (Frontiers)

References

Which lab tests and medications matter when you use beet juice for blood pressure?

Beets interact mainly through nitrate metabolism and oxalate load. Sina Hartung, MMSC-BMI, emphasizes, “Know your kidney numbers before doubling down on oxalate-rich foods like beets.”

  • Check eGFR at least yearlyImpaired kidneys clear oxalate poorly; an eGFR below 45 mL/min may call for limiting beet intake.
  • Monitor serum potassium if on ACE inhibitorsBeet juice adds about 500 mg potassium per 250 mL; combined with lisinopril it can push levels above 5.0 mmol/L.
  • Avoid concurrent phosphodiesterase-5 inhibitorsAdding high nitrate loads to sildenafil can trigger symptomatic hypotension.
  • Watch warfarin INR closelyVitamin K in beet greens (not juice) can blunt warfarin effect; juice alone is low in K.
  • 24-hour urine oxalate for kidney-stone formersValues over 40 mg/day suggest you should cap beet juice at 250 mL.
  • 4-week beet juice trial lowered clinic BP by 7.7/2.4 mm HgIn a double-blind study of hypertensive adults, 250 mL of nitrate-rich beet juice daily reduced clinic blood pressure by 7.7 mm Hg systolic and 2.4 mm Hg diastolic, and cut 24-hour ambulatory BP by 7.7/5.2 mm Hg. (AHA)
  • Meta-analysis shows average −4.95 mm Hg systolic dropAcross seven trials (n = 218), beetroot-derived nitrate supplementation produced a mean systolic reduction of 4.95 mm Hg (95% CI −8.88 to −1.01) without a significant diastolic change. (Front Nutr)

References

How can Eureka’s AI doctor help fine-tune your beet juice plan?

Our AI guides you through dosing, timing, and monitoring without replacing your physician. The team at Eureka Health notes, “Users upload BP logs, and the system flags patterns that need human follow-up.”

  • Automated BP trend analysisThe app plots pre- and post-juice readings and highlights days when the drop exceeds 15 mmHg.
  • Personalized nitrate calculatorAdjusts the serving size based on age, weight, kidney function, and concurrent meds.
  • Symptom triage in real timeIf you report dizziness, the AI advises lying down, rechecking BP, and alerting your clinician if systolic <90 mmHg.
  • Lab reminder schedulingEureka can prompt quarterly eGFR or potassium tests when you log daily beet intake.
  • Evidence-based education modulesShort videos explain nitrate physiology and safe sourcing of low-sugar beet products.
  • Clinically meaningful 10 mmHg drop seen within hoursIn a Hypertension study, 250 mL (8 oz) of beet juice cut systolic readings by about 10 mmHg, with the largest fall 3–6 hours after drinking. (AHA)
  • Meta-analysis shows ~5 mmHg sustained reduction over 3–60 daysAcross seven trials (n = 218), daily 70–250 mL nitrate-rich beet juice lowered systolic pressure by an average 4.95 mmHg compared with placebo. (Frontiers)

References

Why users rate Eureka 4.8/5 for hypertension support

People appreciate quick, private answers and seamless hand-off to licensed physicians. Sina Hartung, MMSC-BMI, says, “Our AI treats every reading as a data point, not a nuisance.”

  • Secure chat with physicians in under 2 hoursUsers get clarifications on BP goals without clinic waits.
  • In-app prescription requestsThe AI drafts a note; a board-certified doctor reviews before sending to your pharmacy.
  • Routine lab orders without paperworkTap ‘order kidney panel,’ choose a local lab, and go the same day.
  • Symptom and medication trackerGraph overlays let you see how beet juice, medications, and stress affect BP.
  • Free to download and ad-freeRevenue comes from optional telehealth visits, not selling your data.

What’s the next step if beet juice isn’t enough?

Combination therapy is the norm in hypertension. The team at Eureka Health reminds users, “Diet lowers blood pressure, but 70 % of patients still need at least one prescription drug for optimal control.”

  • Re-assess after 4 weeks of daily juiceIf average home BP stays over 130/80 mmHg, escalate lifestyle or medication therapy.
  • Add aerobic exercise 150 minutes weeklyEach 10-minute brisk walk can shave another 4 mmHg off systolic pressure.
  • Limit sodium to under 1,500 mg/daySodium reduction and nitrate loading work synergistically for better vascular function.
  • Discuss medication classes with your doctorThiazides, ACE inhibitors, or calcium-channel blockers remain first-line for most adults.
  • Continue monitoring even after numbers improveHypertension is a chronic condition; relapse is common if vigilance slips.

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Frequently Asked Questions

How quickly will I see a drop in blood pressure after the first glass of beet juice?

Most people notice the largest decrease about 2–3 hours after drinking.

Is store-bought beet juice as effective as fresh-pressed?

Yes, as long as it is 100 % beet juice without pasteurization methods that remove nitrate.

Can I use beet powder instead of juice?

Beet powders standardized to 300–400 mg nitrate can provide similar BP benefits with fewer calories.

Does cooking beets destroy the nitrate?

Boiling leaches nitrate into the water; roasting or raw juice preserves it.

Will beet juice interact with my beta-blocker?

It rarely causes problems, but monitor for light-headedness because both can lower BP.

Why does my urine turn pink after drinking beet juice?

Beeturia is harmless and affects about 14 % of adults.

Can pregnant women use beet juice for mild hypertension?

Small amounts are generally safe, but obstetric providers should confirm because pre-eclampsia needs close monitoring.

Is there a risk of kidney stones from daily beet juice?

Beets are high in oxalate; people with calcium-oxalate stones should limit to 250 mL and increase water intake.

Do I still need the DASH diet if I drink beet juice?

Yes—DASH’s lower sodium and higher potassium complement, not duplicate, the nitrate effect.

How do I know if the nitrate content of my beet juice is adequate?

Eureka’s in-app calculator can estimate nitrate load using brand and volume, or you can ask the manufacturer for lab values.

This content is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider for diagnosis, treatment, and personalized medical recommendations.

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