Beetroot juice lowers blood pressure by changing oral bacteria

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Scientists found a natural way to lower your blood pressure. No pills, and no side effects.

Drinking beetroot juice has been shown to help lower blood pressure in older adults.

And it’s not just because of its nutrients, but because it changes the makeup of bacteria in the mouth.

In the largest study of its kind, University of Exeter researchers found that consuming nitrate-rich beetroot juice twice daily for two weeks significantly reduced blood pressure in people in their 60s and 70s.

The study also found a shift in the oral microbiome: beetroot juice reduced potentially harmful bacteria and boosted beneficial ones, enhancing the body’s ability to convert dietary nitrate into nitric oxide—a compound crucial for maintaining healthy blood vessels.

Interestingly, younger participants did not experience the same drop in blood pressure, likely because nitric oxide production naturally declines with age.

This suggests older adults may benefit more from nitrate-rich diets, which include not only beetroot but also vegetables like spinach, celery, and fennel. The findings highlight a promising, non-pharmaceutical path to supporting cardiovascular health through nutrition.

With further research, targeted dietary strategies may become a powerful tool for healthier aging—especially in reducing the risk of heart disease and stroke.

Source: Vanhatalo, A. et al. Ageing modifies the oral microbiome, nitric oxide bioavailability and vascular responses to dietary nitrate supplementation. Free Radical Biology and Medicine, July 3, 2025.