New research finds age-specific benefits linked to changes in the oral microbiome and nitric oxide production.
By yourNEWS Media Newsroom
A new study from the University of Exeter reports that beetroot juice can significantly reduce blood pressure in older adults, with effects tied to measurable changes in oral bacteria. The findings were published in Free Radical Biology and Medicine.
Researchers examined 39 younger adults and 36 older adults who consumed concentrated beetroot juice twice daily for two weeks. While younger participants did not experience meaningful changes, older adults saw an average reduction in blood pressure of approximately seven mmHg.
Scientists have long understood that nitrate-rich vegetables—including beets, spinach, and celery—support cardiovascular health. Dietary nitrates are converted by oral bacteria into nitrites and then into nitric oxide in the bloodstream. Nitric oxide relaxes and widens blood vessels, improving circulation and lowering blood pressure.
The new research suggests aging alters how the body responds to dietary nitrates. As people grow older, natural nitric oxide production declines, and shifts in the oral microbiome may reduce efficiency in nitrate conversion. The beetroot juice intervention appeared to counteract that process in older participants.
Using gene sequencing, researchers observed that beetroot consumption reduced levels of certain bacteria associated with inflammation and elevated blood pressure, including Prevotella, while increasing beneficial nitrate-converting bacteria such as Neisseria. These bacterial shifts improved nitric oxide availability, which corresponded with the observed drop in blood pressure.
Study author Professor Anni Vanhatalo said the findings indicate that increasing intake of nitrate-rich vegetables may provide long-term cardiovascular benefits for older adults.
The study aligns with prior research, including a 2024 meta-analysis indicating that beetroot juice can reduce systolic blood pressure by about five mmHg in individuals with hypertension.
Experts note that the benefit does not require supplementation. Consuming approximately half to one cup of beetroot juice daily—or roughly three-quarters of a cup of whole beets—provides sufficient dietary nitrate to influence blood pressure. Some dietitians suggest drinking beet juice earlier in the day to support circulation.
Improved nitric oxide levels may also enhance blood flow to muscles, potentially supporting exercise endurance and recovery.
For individuals who do not prefer beetroot, other nitrate-rich vegetables—including spinach, arugula, fennel, celery, and kale—offer similar mechanisms for increasing nitric oxide production.
Researchers say the findings underscore the connection between diet, microbial health, and cardiovascular function, particularly in aging populations.
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