Drink Beetroot Juice at This Time to Naturally Lower Your Blood Pressure

Drink Beetroot Juice at This Time to Naturally Lower Your Blood Pressure

Beetroot juice has gained attention for its ability to lower blood pressure—and timing may play a bigger role than you think. Because its effects can last most of the day, drinking it earlier may give you the biggest benefit. That said, there are a few situations where other timing choices may also help.

Beetroot juice can begin lowering blood pressure within 30 to 60 minutes of drinking it, and the effect may continue for hours. If you take blood pressure medication, it’s important to talk with a healthcare provider before adding beetroot juice to your routine and to ask when it’s safest to drink it.

1. Earlier in the Day

The blood-pressure-lowering effects of beetroot juice can last for much of the day. Drinking it in the morning or early afternoon may help support healthier blood pressure levels during everyday activities.

Some studies show the effect may last up to about 10 hours, and in some cases even as long as 24 hours. Because of this, researchers suggest that daily intake may be needed for more consistent blood pressure support.

It’s important to know that not all studies show a clear benefit. The reduction in blood pressure may also be smaller in women or in people who already have lower starting blood pressure levels.

2. After Exercise

A small 2024 study looked at physically inactive postmenopausal women with high blood pressure who drank beetroot juice before a moderate treadmill workout. After exercise, their systolic blood pressure—the top number—dropped by about nine points during recovery.

The study also found improved blood vessel function after exercise, which can help blood flow and support lower blood pressure. While the study was limited in size, it suggests beetroot juice may offer extra benefits around workout time for some women.

3. Not With Blood Pressure-Lowering Medications

Beetroot juice can lower blood pressure on its own, and when combined with prescription blood pressure medications, the effect may be too strong. This could cause blood pressure to drop too low, especially in people taking more than one blood pressure drug.

If you take medication for high blood pressure, talk with your healthcare provider before drinking beetroot juice. They can help you decide whether it’s appropriate and when the best time to drink it would be.

How Fast Does Beetroot Juice Lower Blood Pressure?

Beetroot juice can start working fairly quickly, but the timing varies from person to person. In several studies, the biggest drop in blood pressure occurred about two to three hours after drinking it. Some research showed a smaller drop within 30 to 60 minutes, but that early effect often didn’t last throughout the day.

How Beetroot Juice Lowers Blood Pressure

Beetroot juice is rich in nitrates, which your body converts into nitric oxide. Nitric oxide helps relax and widen blood vessels, allowing blood to flow more easily. This widening effect can lead to lower blood pressure. While the drops in blood pressure are usually modest, they may support heart health over time.

Next Steps

If you’re thinking about using beetroot juice to help lower your blood pressure, consider these steps:

• Talk with your healthcare provider before starting, especially if you take blood pressure medication. Ask whether beetroot juice is safe for you and how often you can drink it.
• Start with a small amount and stay consistent. If approved, drink it at the same time each day. Morning or early afternoon may work best.
• Monitor your blood pressure at home and watch for symptoms such as dizziness or confusion, which may signal blood pressure is dropping too low.
• Share your readings and any symptoms with your healthcare provider so they can help decide whether to continue, adjust, or stop using beetroot juice.