Scientists now have hard data about what happens when people with high blood pressure drink beet juice every day for a month. Their numbers dropped—and stayed down.
A 2015 study tracked 68 adults with high blood pressure for four weeks. Those who drank one cup of beet juice daily saw their systolic pressure fall by 7.7 points. Their diastolic pressure dropped by 5.2 points. The placebo group? No change.
But here’s what makes this different from other “superfood” claims: researchers didn’t just take one reading at the doctor’s office. They used 24-hour monitors that tracked blood pressure all day and night—while people worked, ate, slept, and went about normal life.
The drops were real. They were consistent. And they lasted the entire month.
Why One Month Matters More Than One Glass
You’ve probably seen articles claiming beet juice lowers blood pressure in hours. That’s true—but it’s not the full story.
When you drink beet juice once, your pressure might drop for a few hours. Then it climbs back up. That’s an acute effect. It’s temporary.
But when you drink it daily for four weeks, something different happens in your blood vessels. The nitrates in beet juice convert to nitric oxide, a compound that helps blood vessels relax and widen. After a month of this daily process, your vessels stay more flexible. Your blood flows more easily. Your pressure stays lower—even between doses.
Think of it like training a muscle. One workout gives you a temporary pump. A month of workouts changes how your body functions at rest.
A 2016 study confirmed this pattern. Researchers gave 64 people with high blood pressure either beet juice or a placebo for four weeks. The beet juice group saw their systolic pressure drop by 7.7 points and diastolic by 2.4 points. More importantly, their blood vessels worked better—they could expand and contract more easily in response to blood flow.
Around-the-Clock Protection: What 24-Hour Monitors Revealed
Most blood pressure studies take one reading in a clinic. But your pressure changes constantly throughout the day. It rises when you’re stressed at work. It drops while you sleep. A single reading misses this pattern.
That’s why the best beet juice studies used ambulatory monitors—devices that check your pressure every 30 minutes for 24 hours straight.
The 2015 study found that beet juice didn’t just lower clinic readings. It lowered pressure during the entire day and night cycle. The average 24-hour systolic pressure dropped by 8.1 points. People sleeping at 2 AM had lower pressure. People in afternoon meetings had lower pressure. The effect was consistent.
This matters for heart health. High nighttime pressure strains your heart while you sleep. Doctors consider 24-hour pressure readings more predictive of heart attack and stroke risk than clinic readings alone.
After four weeks of daily beet juice, people had better numbers around the clock.
The Six-Week Question: Does It Keep Working?
Four weeks is good. But what about longer?
A 2012 study tested this. Researchers gave 30 healthy adults 70 ml of beet juice daily (about 2.5 ounces—less than the standard dose) for six weeks. Even with this smaller amount, systolic pressure dropped by 4 to 5 points. Blood tests showed their nitrite levels stayed high throughout the six weeks.
The takeaway? Your body doesn’t build tolerance. The effect doesn’t wear off. As long as you keep drinking, your pressure stays lower.
A 2018 analysis looked at multiple studies lasting two weeks or longer. The data showed clear benefits from ongoing use. People who took nitrate supplements for several weeks had lower systolic pressure (by about 3.5 points) and diastolic pressure (by about 1.5 points). The effects held steady without fading.
Who Responds—And Who Doesn’t
Here’s the honest part: beet juice doesn’t work the same for everyone.
A 2012 study gave people with type 2 diabetes 250 ml of beet juice daily for two weeks. Unlike other studies, their blood pressure didn’t budge. Zero change.
Why? People with diabetes often have damaged endothelium—the thin layer of cells lining blood vessels. This layer converts nitrates to nitric oxide. When it’s not working right, the whole process breaks down. The nitrates can’t do their job.
This doesn’t mean beet juice is useless if you have diabetes. It means you might see smaller effects or need longer to respond. Your endothelial function matters. If you have significant blood vessel damage from years of high blood sugar, the nitrate pathway might not work as well.
Other factors that might affect response:
- Medications that interact with nitrates
- Kidney function issues
- Overall diet (some foods boost nitrate conversion, others block it)
- Oral bacteria levels (certain mouth bacteria help convert nitrates)
Starting antacid use or heavy mouthwash use? These can kill the oral bacteria that start the nitrate conversion process. Your results might drop.
The Daily Protocol: What Actually Works
Not all beet juice is equal. Here’s what the studies used:
Dose: 250 ml per day (about 8.5 ounces or one cup). This provided around 6 to 7.5 millimoles of nitrate.
Type: Concentrated beet juice with natural nitrate content. Not juice with nitrates removed. Not supplements that claim equivalent effects without proof.
Timing: Most studies had people drink it in the morning. Some research suggests morning might enhance effects since your blood vessels are stiffer after waking. But consistency matters more than perfect timing.
Form: Juice, not whole beets. While eating beets provides health benefits, studies specifically tested juice. The liquid form delivers nitrates faster and in more consistent amounts. One medium beet might have different nitrate levels than another. Juice from the same batch stays consistent.
Temperature: Studies used juice at room temperature or chilled. Heat doesn’t destroy nitrates the way it destroys some other nutrients.
Can you eat beets instead of drinking juice? Probably yes, but you’d need to eat a lot. One cup of beet juice equals roughly three medium beets. That’s a big salad every single day. Plus, studies haven’t confirmed that eating whole beets produces the same effects as drinking juice.
Understanding Your Numbers: Blood Pressure Categories
Before we talk about side effects, let’s make sure you know what your numbers mean.
| Blood Pressure Category | Systolic (Top Number) | Diastolic (Bottom Number) | What It Means |
|---|---|---|---|
| Normal | Less than 120 | AND less than 80 | Your heart is healthy. Keep it up. |
| Elevated | 120-129 | AND less than 80 | Warning zone. Time for lifestyle changes. |
| Stage 1 Hypertension | 130-139 | OR 80-89 | Medical attention needed. Medication may be prescribed. |
| Stage 2 Hypertension | 140 or higher | OR 90 or higher | Serious concern. Usually requires medication. |
| Hypertensive Crisis | Higher than 180 | AND/OR higher than 120 | Emergency. Call 911 immediately. |
Why does this matter for beet juice? A 7 to 8 point drop can move you from one category to another. Someone at 138/88 (Stage 1) could drop to 130/83 (still Stage 1 but lower). Someone at 128/78 (Elevated) could reach 120/73 (Normal).
The studies focused on people with Stage 1 hypertension or elevated pressure. If you’re at Stage 2 or higher, beet juice alone won’t be enough—but it might help alongside medication.
What About Side Effects?
Most people tolerate beet juice well. But a few things might surprise you:
Beeturia: Your urine or stool might turn pink or red. This is harmless. It happens because some people can’t fully break down betacyanin, the pigment that makes beets red. It just passes through. Some see it, some don’t. It depends on your stomach acid levels and genetics.
Kidney stones: Beets are high in oxalates. Oxalates can bind with calcium to form kidney stones in susceptible people. If you’ve had calcium oxalate stones before, talk to your doctor before starting daily beet juice.
Low blood pressure: If you’re already taking blood pressure medication, adding beet juice might drop your pressure too low. Signs include dizziness when standing, fatigue, or feeling faint. Your doctor might need to adjust your medication dose.
Stomach upset: Some people feel queasy or bloated from concentrated beet juice, especially on an empty stomach. Starting with smaller amounts (4 ounces) and building up can help.
Blood sugar: Beet juice contains natural sugars. One cup has about 13 grams of sugar and 60 calories. Not huge, but worth tracking if you’re monitoring carbs.
How It Compares to Blood Pressure Medication
Let’s be clear: beet juice isn’t a replacement for prescribed medication. But the numbers are worth noting.
A typical first-line blood pressure medication (like an ACE inhibitor or diuretics in low doses) might lower systolic pressure by 10 to 15 points. The 7 to 8 point drop from beet juice is about half to two-thirds as strong.
Some context: every 2-point reduction in systolic pressure is associated with about 10% lower risk of dying from stroke and 7% lower risk of dying from heart disease. A 7 to 8 point drop isn’t trivial. For someone with mildly elevated pressure (stage 1 hypertension), it might be enough to avoid medication entirely.
For someone already on medication with poorly controlled pressure, adding beet juice might help close the gap.
A 2017 analysis of 22 trials found that the blood pressure benefits of beet juice were larger in studies lasting 14 days or more. Short-term use helps. But sustained use for weeks or months appears to produce better results.
Starting Your Own 30-Day Test
Want to try this yourself? Here’s a practical approach:
Week 1: Start with 4 ounces (half the study dose) daily to let your body adjust. Take it in the morning with breakfast. Track your blood pressure at the same time each day if you have a home monitor.
Weeks 2-4: Increase to 8 ounces daily. Continue tracking. Most studies showed effects building over the first two weeks and stabilizing by week four.
What to track: Don’t just track blood pressure. Note energy levels, exercise tolerance, and any side effects. Some people report better endurance during workouts—a known effect of improved nitric oxide production.
Choosing juice: Look for juice with no added sugar. Check the label for nitrate content if listed. Some brands specifically market “high-nitrate” beet juice for athletic performance—these often work well. Organic isn’t necessary; nitrate content matters more than organic certification.
Cost consideration: Beet juice runs about $1.50 to $3.00 per cup depending on brand and where you shop. That’s $45 to $90 per month. Compared to some supplements, it’s reasonable. Compared to buying fresh beets and juicing yourself, it’s more expensive but far more convenient.
When to check in with your doctor: Before starting if you take blood pressure medication, blood thinners, or have kidney disease. After two weeks if you’re seeing dramatic drops (more than 15 points) or feeling dizzy.
Quick Comparison: Beet Juice vs. Other Natural Approaches
How does beet juice stack up against other natural blood pressure strategies?
| Approach | Average Systolic BP Reduction | Time to See Results | Daily Effort Required | Cost Per Month |
|---|---|---|---|---|
| Beet juice (250ml daily) | 7-8 mmHg | 2-4 weeks | 5 minutes | $45-$90 |
| DASH diet (full plan) | 8-14 mmHg | 2-4 weeks | Meal planning required | Varies |
| Reduce sodium to 1,500mg | 5-6 mmHg | 2-4 weeks | Constant monitoring | Minimal |
| Lose 10 pounds | 5-10 mmHg | 2-3 months | Daily exercise + diet | Varies |
| Regular exercise (150 min/week) | 5-8 mmHg | 4-12 weeks | 30 min, 5x/week | $0-$50 |
| Limit alcohol (2 drinks/day max) | 4 mmHg | 2-4 weeks | Daily discipline | Saves money |
| Garlic supplements (600-900mg) | 3-4 mmHg | 8-12 weeks | 30 seconds | $10-$20 |
| Hibiscus tea (3 cups/day) | 3-7 mmHg | 2-6 weeks | 15 minutes | $15-$25 |
The best approach? Combine several. Beet juice plus exercise plus sodium reduction could potentially lower your pressure by 15 to 20 points—without medication.
Simple Beet Juice Recipes to Make It Taste Better
Let’s be honest: straight beet juice tastes earthy. Some people love it. Others gag. If you’re in the second group, these recipes can help while maintaining the nitrate content.
Basic Morning Blend
- 8 oz beet juice (the full dose)
- 4 oz orange juice (vitamin C helps nitrate absorption)
- 1/2 apple, chopped
- Ice
Blend and drink within 30 minutes. The citrus masks the earth flavor without reducing benefits.
Green Power Mix
- 8 oz beet juice
- Handful of spinach (adds more nitrates)
- 1/2 cucumber
- 1/2 lemon, juiced
- Small piece of ginger (1/2 inch)
This combo actually boosts total nitrate content. Spinach and other leafy greens are also high in nitrates.
Berry Beet Smoothie
- 8 oz beet juice
- 1/2 cup frozen berries (antioxidants support heart health)
- 1/2 banana (masks beet flavor)
- 1/4 cup plain yogurt (protein helps you stay full)
Blend until smooth. Tastes more like a berry smoothie than beets.
Tropical Hide-the-Beets
- 8 oz beet juice
- 1/2 cup pineapple chunks
- 1/4 cup mango
- Splash of coconut water
- Mint leaves
The tropical fruits completely cover the beet taste. You’d never know it’s in there.
Important note: Don’t add sugar or honey. The studies used unsweetened juice. Added sugar can raise blood pressure over time and counteracts your goals.
Timing tip: Drink these within 30 minutes of making them. Nitrates are stable, but the fresh taste and vitamin C content degrade quickly once exposed to air.
Common Mistakes That Reduce Effectiveness
People try beet juice and say it didn’t work. Usually, they made one of these errors:
Mistake #1: Using the wrong juice Not all beet juice contains nitrates. Some brands pasteurize at high heat or use nitrate-depleted beets. Look for “high-nitrate” on labels or brands marketed to athletes. Cold-pressed is usually better.
Mistake #2: Not drinking enough The studies used 250 ml (8.5 oz). Half that amount won’t produce the same results. Measure it. Don’t guess.
Mistake #3: Inconsistent timing Missing days breaks the cumulative effect. You need daily consumption for four weeks minimum. Set a phone reminder.
Mistake #4: Using antibacterial mouthwash This kills the oral bacteria that start converting nitrates. Switch to regular mouthwash or just brush and floss. Studies show antibacterial mouthwash can reduce nitrate conversion by up to 25%.
Mistake #5: Not giving it enough time Checking your pressure after three days and quitting won’t work. You need at least two weeks, ideally four, to see the full effect.
Mistake #6: Combining with conflicting supplements Some supplements interfere with nitrate absorption. High-dose antioxidants taken at the same time might reduce benefits. Space them out by a few hours.
What the Research Doesn’t Tell Us Yet
Science has shown beet juice works for four to six weeks. But gaps remain:
Long-term effects beyond six months: We don’t have solid data on what happens after a year of daily use. Does it keep working? Do you need to cycle on and off? Unknown.
Optimal dosing for different body weights: Studies used the same dose for everyone. A 120-pound person might need less than a 250-pound person. No one has tested this systematically.
Best time of day: Morning? Evening? Split dose? The research doesn’t compare timing protocols.
Interactions with specific medications: We know general caution is needed with blood pressure meds. But what about statins? Diabetes drugs? Thyroid medication? More research is needed.
Effects in specific populations: Most studies included middle-aged white adults. Does it work the same for younger people? Older adults? Different ethnic groups? We need more diverse research.
Whole beets vs. juice: Everyone assumes eating beets works too. But it hasn’t been tested head-to-head against juice in rigorous trials.
These unknowns don’t mean beet juice doesn’t work. They mean we should stay humble about what we actually know from science versus what we assume.
Conclusion
After reviewing multiple studies spanning four to six weeks, the pattern is clear: daily beet juice can lower blood pressure by a clinically meaningful amount in many people—especially those with existing high blood pressure.
The effect isn’t massive. It won’t cure severe hypertension on its own. But a 7 to 8 point drop sustained over weeks and months? That’s real. That’s enough to shift someone from stage 1 hypertension into the elevated category. Or from elevated into normal range.
The 24-hour monitoring data is particularly convincing. This isn’t just about looking good at one doctor’s visit. It’s about having lower pressure while you’re living your actual life—working, sleeping, dealing with stress.
Does everyone respond? No. People with certain conditions (like advanced diabetes or kidney disease) might see smaller benefits or none at all. But for generally healthy people with moderately high blood pressure, the research supports trying it.
The four-week mark appears to be the sweet spot. Effects start within days to weeks. By one month, they’ve reached a stable level. And based on the six-week data, they don’t fade as long as you keep drinking.
Is it worth trying for 30 days? The studies suggest yes—as long as you go in with realistic expectations, track your response, and keep your doctor informed if you’re on other treatments.
Your blood vessels need nitric oxide to function properly. Beet juice provides the raw material. Four weeks gives your body time to adapt. The data shows what happens next: lower numbers, better flow, and protection that lasts around the clock.
Action Plan: Your First 30 Days
Ready to test this yourself? Follow this step-by-step plan:
Before You Start (Day 0):
- Check your blood pressure three times, one minute apart. Record the average.
- Take a photo of your baseline reading.
- Schedule a doctor visit if you’re on any medications or have kidney issues.
- Buy one week’s supply of beet juice (look for high-nitrate or cold-pressed brands).
- Set a daily phone alarm for your “beet juice time.”
Week 1 (Days 1-7):
- Start with 4 oz daily (half dose) if you’re concerned about stomach upset.
- Drink it at the same time each morning with food.
- Check blood pressure on days 1, 3, and 7.
- Note any side effects: stomach upset, beeturia, energy changes.
Week 2 (Days 8-14):
- Increase to full 8 oz (250 ml) daily.
- Check blood pressure on days 10 and 14.
- By now, you should notice if it’s affecting your digestion or causing any issues.
Week 3 (Days 15-21):
- Continue 8 oz daily. Consistency is everything.
- Check blood pressure on day 21.
- Compare to your baseline. Are you seeing a 3 to 5 point drop yet?
Week 4 (Days 22-28):
- Finish strong. Don’t skip days this final week.
- Check blood pressure on days 28, 29, and 30.
- Calculate your average drop from baseline to day 28-30 average.
After 30 Days:
- Evaluate: Did your systolic pressure drop by 5+ points?
- If yes: Consider continuing and rechecking at 60 days.
- If no: You might be a non-responder. Discuss other options with your doctor.
- Either way: Keep up other healthy habits (exercise, diet, stress management).
The research is clear about what works for most people. Now it’s time to find out if you’re one of them.
FAQs
Can I just eat beets instead of drinking juice?
Possibly, but it hasn’t been studied the same way. You’d need to eat roughly three medium beets daily to match the juice dose used in research. That’s a lot of beets. Plus, raw beets have fiber that slows nitrate absorption. The studies specifically used juice for consistent, rapid delivery.
Will cooking beets destroy the nitrates?
No. Nitrates are heat-stable. Boiled, roasted, or pickled beets retain their nitrate content. But you’d still need to eat large amounts daily for blood pressure effects.
How quickly will I see results?
Some studies showed small drops within three to seven days. But the full effect takes two to four weeks of daily consumption. Don’t expect overnight changes.
Can I drink beet juice if I’m on blood pressure medication?
Ask your doctor first. Beet juice could make your medication work too well, dropping your pressure too low. Your doctor might need to adjust your dose. Never stop medication without medical supervision.
What if my urine turns pink?
That’s beeturia. It’s harmless. About 10 to 14 percent of people experience it. It just means your body processes beet pigments differently. It’s not blood. It’s not dangerous.
Do beet supplements work as well as juice?
Maybe, but the research primarily used juice. Some supplements contain concentrated beet powder or extract with standardized nitrate content. If you choose supplements, look for products that list actual nitrate content (aim for 300 to 400 mg per dose). But juice has been studied more extensively.
Will this prevent me from ever needing medication?
Not necessarily. If you have stage 1 hypertension and beet juice brings you into normal range, great. But blood pressure can worsen over time regardless of beet juice. Keep monitoring. Stay in touch with your doctor.
Can kids drink beet juice for health?
The blood pressure studies focused on adults. Kids with normal blood pressure don’t need it for that purpose. But beet juice is safe for children in moderate amounts (4 oz or less) as part of a healthy diet.
Does organic matter?
Not for nitrate content. Organic and conventional beets contain similar nitrate levels. Buy what fits your budget.
Can I freeze beet juice?
Yes. Nitrates remain stable when frozen. You can batch-prepare or freeze store-bought juice in portions. Thaw in the fridge overnight.