Free guide · Health Insight Daily
The 30-second morning beetroot routine (for 40+)
Beetroot and leafy greens are some of the richest foods in nitrate. Your body turns nitrate into nitric oxide, which helps your blood vessels relax. Here is a simple way to fit them into your morning, plus the one habit that quietly cancels it out.
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The routine on one card, plus 2 quick beetroot recipes. Free.
What you'll get from this page
- A simple morning routine, three ways (30 seconds, 3 minutes or a smoothie)
- The foods with the most nitrate, ranked
- The mouthwash mistake most people make
- Why your pee might turn pink (and why that's fine)
- Who should check with a doctor first
How beetroot works in your body
Beetroot, rocket, spinach and celery are full of nitrate. It works in three steps:
Good bacteria on your tongue
They turn nitrate from your food into nitrite. You can't do this step without them.
Nitrite becomes nitric oxide
Nitric oxide is a signal that tells the muscle in your blood vessel walls to relax.
The effect peaks
In studies, a glass of beetroot juice lowered blood pressure by a few points in some people, with the biggest change about 2 to 3 hours later. It's food, not medicine, and it doesn't replace your tablets.
Your morning routine
Pick the version that suits your morning. Do it most days for two weeks before you judge it.
Brush your teeth, skip the mouthwash
Brushing is fine. But antiseptic mouthwash kills the mouth bacteria that do step 1. In studies, people who used it twice a day lost most of the nitrite boost. If you like mouthwash, use it at night instead, or ask your dentist about a non-antiseptic one.
Add beetroot, one of three ways
The beetroot shot
Half a glass (about 120 ml) of plain beetroot juice with a squeeze of lemon. Drink it with breakfast.
Grated beet and rocket
Grate half a small raw beetroot over a handful of rocket, add lemon and olive oil. On toast or on the side.
The red smoothie
1 small cooked beetroot, a handful of spinach, a frozen banana, an orange and water. Blend.
A handful of leaves
Rocket and spinach carry as much nitrate as beetroot, leaf for leaf. A handful at breakfast or lunch counts, or blend it into the red smoothie.
Go for your walk
That's when nitric oxide peaks, which is why athletes drink beetroot juice a couple of hours before training. A brisk 20-minute walk is perfect.
The foods with the most nitrate
Vegetables are grouped by how much nitrate they usually contain per 100 g. Amounts vary with season and soil.
| Group | Vegetables | |
|---|---|---|
| Very high over 250 mg |
Rocket, spinach, beetroot, celery, lettuce, cress | |
| High 100–250 mg |
Leeks, fennel, parsley, Chinese cabbage, endive | |
| Medium 50–100 mg |
Cabbage, dill, turnip | |
| Low under 50 mg |
Carrot, cucumber, broccoli, tomato, onion |
Grouping from Santamaria (2006) and Hord et al. (2009), the reviews most nitrate studies use.
Tip: boiling loses some nitrate into the water. Raw, roasted or steamed keeps more.
Good to know
My pee (or poo) turned pink. Is that bad?
Usually not. It's called beeturia: the red pigment in beetroot passes through, in about 1 in 10 people. It's harmless and goes away in a day or two. If you see red without eating beetroot, see your doctor.
Juice, raw or cooked?
All three work. Juice is the quickest and gives the most nitrate per glass. Choose plain beetroot juice with nothing added.
Can I have it every day?
For most people, yes, as part of normal meals. Read the box below first.
Ask your doctor first if…
- You've had kidney stones: beetroot and spinach are high in oxalate.
- You have kidney disease: beetroot is also high in potassium.
- Your blood pressure runs low, or you feel dizzy when you stand up.
- You take medicine for blood pressure, your heart, or erection problems.
The routine on one card
- Brush, but skip the antiseptic mouthwash in the morning
- Beetroot with breakfast: shot, grated or blended
- A handful of rocket or spinach at one meal
- A brisk walk 2 to 3 hours later
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The routine above works on its own. If mornings are rushed, these are the capsules we make: organic beetroot powder you can take with breakfast.
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60 capsules · 30-day supply
- 1,300 mg organic beetroot powder in each serving (2 capsules)
- Supports nitric oxide and healthy circulation as part of a balanced diet*
- Simple formula: beetroot powder in a vegetable capsule, nothing else added for flavour or colour
- Made in the USA, third-party tested for purity
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45-day money-back guarantee
Try it for 45 days. If you're not happy, contact us and we'll refund your purchase. You don't need to send the bottle back.
How to take it
2 capsules with breakfast and a glass of water. Same rules as the food: skip the antiseptic mouthwash in the morning, and if you've had kidney stones or take blood pressure or heart medicine, ask your doctor first.
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This guide is general information, not medical advice. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.