Beetroot juice, heart health and periods – what’s the link?

It seems that beetroot juice could benefit you in more ways than one!

Emma Thornton

22 February 2017

What does the research say?

Full of intense flavour, the distinctive ruby red liquid that is Biotta Beetroot Juice, is an excellent source of potassium and nitrates, both of which are thought to be important for helping to manage blood pressure. Research has shown that consuming just 100g of beetroot juice, or beetroot juice enriched bread, could help to significantly reduce blood pressure in as quickly as 24 hours!1. Also of interest, the more that was consumed daily, up to a maximum of 500g, the bigger the effect it had. 

Beetroot juice has also seemed to spark some interest amongst our sports lovers out there too. If beetroot is able to dilate your blood vessels in order to affect blood pressure, then it’s likely that it’s also able to increase your oxygen availability. If your utilisation of oxygen improves, then you can bet that your endurance and overall sporting performance does too. Excellent! Beetroot juice as the new pre-workout then?

A small study on professional cyclists aimed to put this very idea to the test. They weren’t disappointed, and found that by consuming just 70ml of beetroot juice before a bout of exercise, athletes were able to significantly improve their oxygen utilisation and performance times2. Neat!

Impressed? Well, let me continue. So, beetroot juice actually has quite an extensive array of vitamins and minerals to offer, and another one not to be ignored is its iron content. Iron is an essential mineral and helps to support red blood cell production, haemoglobin levels and the uptake of oxygen by all of your body cells – from brain cells to those in your skeletal muscles3.

So, it’s likely that the iron in beetroot juice is going to work well alongside the nitrates in terms of supporting your blood, oxygen uptake and stamina. But, not only that, sufficient iron intake is also extremely important for women of child-bearing age. As a result of having your period, you require a larger intake of iron compared to your male counterparts. If you aren’t quite achieving this (ill-health, poor diet, stress affecting absorption etc.) then you could be at risk of becoming anaemic.

Luckily, this is where our lovely beetroot juice comes in. A study recruited 60 teenage girls aged 15-17 years old and asked them to drink 100ml of freshly squeezed beetroot juice daily for just short of 3 weeks. Girls drinking the beetroot juice every day had significant improvements in haemoglobin levels vs. the control girls who weren’t having the juice4. What a result. By something as simple as drinking a small glass of beetroot juice each day, you could potentially significantly improve your haemoglobin levels which can then help to keep anaemia under control. This could have a positive effect on your energy levels and much more besides!

Biotta Beetroot Juice is a vegan-friendly source of iron too of course, and it won’t cause digestive upset like many of the prescribed iron products nowadays. Also, you have the added benefits of all the other vitamins and minerals naturally occurring in there too, (I’m thinking potassium, positive effects on blood pressure – bonus!). Plus, it’s got a deliciously subtle, earthy flavour which means it’s great straight from the bottle, or it also works well in recipes too – why not try making a beetroot bread or use it as stock for a risotto – very versatile, the choices are endless!

So, I hope this gives you a bit more of an explanation as to why everyone’s banging on about beetroot. For women with heavy periods, or those who are at risk of anaemia, for those who may or may not be slightly worried about their blood pressure, or for our fitness fanatics, could Biotta Beetroot Juice be the one for you?

1. Hobbs, D.A., et al. Blood pressure lowering effects of beetroot juice and novel beetroot-enriched bread products in normotensive male subjects. Br. J. Nutr. 2012, 108(11) (2066-2071)
2. Muggeridge, D.J., et al. A single dose of beetroot juice enhances cycling performance in stimulated altitude. Medicine and science in sports and exercise. 2013, DOI: 10.1249/MSS.0b013e3182a1dc513. Maheshwari, R.K., Vishnu, P & Laly, J. Latent therapeutic gains of beetroot juice. World Journal of Pharmaceutical Research, 2013, 2(4) (804-820)4. Priya, N.G., et al. Beet root juice on haemoglobin among adolescent girls. Journal of Nursing and Health Science. 2013, 2(1), (9-13)


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  • Mick's photo avatar
    Mick — 11.07.2018 20:31
    Can i have this with kidney desease


    • Emma's photo avatar
      Emma — 13.07.2018 07:15
      Hi Mick, although there are no known direct contraindications, due to the more serious nature of your condition we would have to ask that you double check with your healthcare practitioner if this would be suitable.


  • KImberly's photo avatar
    KImberly — 19.06.2018 03:22
    I took a couple of Beetroot pills and my cycle returned. My cycle has been off since 2001, after I received a uterine artery embolization. When my cycle came on again, it alarmed me. Could Beetroot pills cause your cycle to return and if so, did it return or has it restarted? My cycle came on Saturday, it's Monday and it's still on.


    • Emma's photo avatar
      Emma — 20.06.2018 11:49
      Hi Kimberly, although beetroot is a good source of iron, I don't imagine it would influence your hormones and therefore menstrual cycle directly. We know however, making positive changes to our diet more generally, can in some cases have an influence. Can I ask what age you are? It would also be worth having a check up with your doctor.


  • Priyanka Rani's photo avatar
    Priyanka Rani — 08.04.2018 03:54
    Can I eat beetroot during my periods?


    • Emma's photo avatar
      Emma — 09.04.2018 11:57
      Hi Priyanka, yes, of course. Beetroot is naturally rich in iron which should be especially beneficial for you during this time.


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