September 1, 2025
A groundbreaking study from the University of Exeter reveals that twice-daily shots of nitrate-rich beetroot juice can significantly reduce blood pressure in adults over age 60—thanks to beneficial changes in their oral microbiome.
Study Highlights
- Participants: Researchers compared responses in two groups—39 adults under 30 and 36 adults aged in their 60s and 70s.
- Protocol: For two weeks, each group consumed beetroot juice high in dietary nitrates. After a two-week break, they switched to a placebo juice lacking nitrates, with a washout period in between.
- Findings in Older Adults:
- Significant drops in blood pressure.
- Decreased levels of harmful oral bacteria (like Prevotella) and increased beneficial bacteria (such as Neisseria).
- Results in Younger Adults: The same intervention had no meaningful impact on blood pressure, despite similar shifts in oral bacteria.
Why It Works
Nitrates in beetroot are converted into nitric oxide in the body—a molecule crucial for relaxing blood vessels and promoting healthy circulation. As we age, our natural production of nitric oxide declines, but boosting nitrates in the diet helps compensate.
Researchers explain that a balanced oral microbiome is essential for efficient conversion of dietary nitrates into nitric oxide. By tipping the microbial scales toward beneficial bacteria, older adults can experience reduced inflammation and improved vascular health.
Expert Commentary
Study co-author Professor Anni Vanhatalo emphasized that older individuals produce less nitric oxide naturally and often have elevated blood pressure—a recipe for cardiovascular risk. Incorporating nitrate-rich vegetables could have remarkable long-term benefits.
Professor Andy Jones noted that these findings open new paths for personalized nutrition strategies that leverage both diet and microbial health to improve aging outcomes.
Dr. Lee Beniston added that the research exemplifies how bioscience can uncover the intricate connections between nutrition, the microbiome, and healthy aging.
What to Know
| Key Insight | Details |
|---|---|
| Effective Group | Adults aged 60–70 showed blood pressure improvement |
| Mechanism | Improved oral microbiome enhances nitrate-to-nitric-oxide conversion |
| Short Protocol | Two weeks of twice-daily beetroot shots made a difference |
| Hypertension Strategy | Offers a non-pharmaceutical option for managing blood pressure |
| Dietary Alternatives | Spinach, celery, kale, fennel—also rich in nitrates—can serve as substitutes |
Bottom Line
This study suggests a simple, natural strategy for cardiovascular health in older adults. By drinking nitrate-rich beetroot juice—or eating similar vegetables—and supporting a healthy oral microbiome, it may be possible to lower blood pressure and reduce inflammation without medications.
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