New research from the University of Exeter reveals that nitrate-rich beetroot juice can significantly lower blood pressure in older adults and the secret may lie in changes to their oral microbiome.
Published in the peer-reviewed journal Free Radical Biology and Medicine, this is the largest study of its kind to date. Researchers found that when older adults consumed concentrated beetroot juice twice daily for two weeks, their blood pressure dropped — an effect not observed in younger participants. The underlying reason? Specific and beneficial shifts in the oral bacteria population.
Oral Microbiome and Nitrate: A Heart-Healthy Connection
Dietary nitrate, naturally found in vegetables like beetroot, spinach, celery, fennel, and rocket, plays a vital role in cardiovascular health. Once ingested, it is converted into nitric oxide, a compound that relaxes blood vessels and improves circulation. However, this conversion depends heavily on the presence of beneficial bacteria in the mouth.
As people age, nitric oxide production naturally declines, contributing to elevated blood pressure and increased cardiovascular risk. This new study shows that boosting dietary nitrate can help counteract this by enhancing the oral microbiome.
Study Design and Key Findings
Researchers recruited:
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39 younger adults (under 30)
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36 older adults (in their 60s and 70s)
Participants took either nitrate-rich beetroot juice or a nitrate-depleted placebo for two weeks, followed by a two-week washout period before switching treatments. Oral bacteria were analyzed through bacterial gene sequencing, while blood pressure was monitored throughout.
Results:
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In both age groups, the oral microbiome shifted significantly after taking the nitrate-rich beetroot juice.
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Older adults experienced a greater benefit, including:
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A reduction in harmful bacteria such as Prevotella
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An increase in beneficial bacteria like Neisseria
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A notable decrease in systolic and diastolic blood pressure
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The younger group did not experience significant blood pressure changes.
Expert Commentary
Professor Anni Vanhatalo, lead author from the University of Exeter, stated:
“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. Encouraging older adults to consume more nitrate-rich vegetables could have significant long-term health benefits.”
She also noted that beetroot isn't the only option: other nitrate-rich foods like spinach, kale, rocket, celery, and fennel offer similar benefits.
Professor Andy Jones, co-author, added:
“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 how lifestyle factors and biological sex influence response to nitrate supplementation.”
Implications for Healthy Ageing
Dr. Lee Beniston of the BBSRC, which co-funded the study, emphasized the broader potential:
“This research is a great example of how bioscience helps us understand the links between diet, the microbiome, and healthy ageing. The study opens up new opportunities for improving vascular health through nutrition.”
Conclusion
This landmark study provides compelling evidence that nitrate-rich beetroot juice can reduce blood pressure in older adults by positively altering the oral microbiome. These findings underscore the importance of nutrition-based strategies for promoting healthy ageing and preventing cardiovascular disease.
Top Nitrate-Rich Foods for Vascular Health
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Beetroot
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Spinach
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Celery
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Rocket (arugula)
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Fennel
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Kale
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Lettuce
Incorporating these vegetables into your daily diet — either fresh or in juice form — may support better blood pressure control, especially for those over 60.
Reference:
Vanhatalo, A., Jones, A. M., et al. (2025). Ageing modifies the oral microbiome, nitric oxide bioavailability and vascular responses to dietary nitrate supplementation. Free Radical Biology and Medicine.
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