Beetroot lowers blood pressure in older adults by transforming oral microbiome
Beetroot juice may hold a natural key to lowering blood pressure in older adults, thanks to its powerful effect on the oral microbiome, according to a new study by researchers at the University of Exeter.
In the study, older adults who consumed concentrated beetroot juice twice a day for two weeks experienced a measurable drop in blood pressure—an effect not seen in younger participants. Scientists believe this blood pressure reduction is linked to changes in the balance of oral bacteria, which play a critical role in converting dietary nitrates into nitric oxide, a compound essential for healthy blood vessels and cardiovascular function.
A natural nitrate boost for vascular health
Professor Anni Vanhatalo, the study’s lead author, explained the significance of the findings:
“We know that a nitrate-rich diet has health benefits, and older people produce less of their own nitric oxide as they age. They also tend to have higher blood pressure, which can be linked to cardiovascular complications like heart attack and stroke.”
By altering the oral microbiome in a beneficial way, beetroot juice helps improve the body's ability to produce nitric oxide, thereby supporting vascular function and reducing blood pressure.
How beetroot transforms the oral microbiome
Researchers compared 39 adults under 30 with 36 adults aged between 60 and 70. Participants consumed nitrate-rich beetroot juice and a nitrate-depleted placebo version over separate two-week periods. Saliva samples were collected to analyze the composition of oral bacteria using gene sequencing methods.
Key findings:
- The oral microbiome changed significantly after beetroot consumption in both age groups.
- In older adults, there was a notable decrease in Prevotella, a potentially pro-inflammatory bacterial genus.
- Beneficial bacteria like Neisseria increased, enhancing the mouth’s nitrate-reducing capacity.
- Importantly, blood pressure reductions occurred only in the older group after drinking nitrate-rich beetroot juice.
Professor Andy Jones, a co-author of the study, highlighted the broader implications:
“This study shows that nitrate-rich foods alter the oral microbiome in a way that could result in less inflammation, as well as a lowering of blood pressure in older people. This paves the way for larger studies to explore the influence of lifestyle factors and biological sex in how people respond to dietary nitrate supplementation.”
Don’t like beetroot? Here are alternatives
For those who dislike the earthy flavor of beetroot, Professor Vanhatalo reassures that other vegetables are also rich in dietary nitrates. These include:
- Spinach
- Rocket (arugula)
- Celery
- Kale
- Fennel
These nitrate-rich vegetables may offer similar benefits by enhancing nitric oxide production and improving cardiovascular health in aging populations.
A people-first takeaway
The study supports a growing body of evidence that diet—and specifically, nitrate-rich vegetables—can play a pivotal role in managing age-related health risks. Encouraging older adults to adopt such dietary habits could help prevent hypertension and its complications without reliance solely on medication.
Stay informed. Stay ahead.
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