Beetroot juice improved hand grip strength by about 10% in healthy older women aged 70-80, according to a 2026 randomized controlled trial of 9 women. However, the juice showed no benefits for walking ability, leg strength, or heart health. The improvement was modest, appeared only in one hand, and researchers caution that the small study size means results may not apply broadly to all older women.
A new study tested whether drinking beetroot juice could help older women get stronger and healthier. Researchers gave 9 women in their mid-70s either real beetroot juice or a fake version and measured their strength and fitness. According to Gram Research analysis, the beetroot juice did make their hand grip slightly stronger, but it didn’t help with walking, standing up from chairs, or heart health. The results suggest beetroot juice might have a small benefit for hand strength in older women, but it’s not a magic solution for overall fitness.
Key Statistics
A 2026 randomized controlled trial of 9 healthy older women found that acute beetroot juice supplementation (70 mL containing 6.4 mmol nitrate) improved dominant hand grip strength by 9.6% compared to placebo, with statistical significance (p = 0.046).
In the same 2026 study of older women, beetroot juice produced no significant improvements in walking performance, leg power, or cardiovascular responses compared to placebo, despite theoretical benefits from the juice’s nitrate content.
A 2026 trial examining beetroot juice in 9 women aged 70-80 found that non-dominant hand grip strength showed only 1.2% improvement with beetroot juice versus placebo (p = 0.553), suggesting the hand strength benefit may be inconsistent or unreliable.
The Quick Take
- What they studied: Whether drinking beetroot juice could improve strength, walking ability, and heart health in older women
- Who participated: Nine healthy women between ages 70-80 (average age 75) who had no major health problems
- Key finding: Beetroot juice improved hand grip strength by about 10% compared to placebo, but didn’t help with walking, getting up from chairs, or heart function
- What it means for you: If you’re an older adult looking to boost hand strength, beetroot juice might offer a small benefit, but don’t expect it to dramatically improve your overall fitness or heart health. Talk to your doctor before making major dietary changes.
The Research Details
This was a randomized controlled trial, which is one of the most reliable types of studies. Each woman participated twice—once drinking real beetroot juice and once drinking a fake version that tasted similar. Neither the women nor the researchers knew which was which until the end (called “double-blind”), which prevents bias. The beetroot juice contained a compound called nitrate that the body can convert to nitric oxide, a chemical that helps blood vessels relax and muscles work better.
The women completed several physical tests after drinking the juice: they walked 6 meters, squeezed a hand-grip meter with both hands, stood up from a chair as fast as possible, and walked for 6 minutes while researchers measured their heart rate and blood pressure. This crossover design (where each person gets both treatments) is powerful because it eliminates differences between people.
As people age, their muscles weaken and their blood vessels become less flexible, partly because their bodies produce less nitric oxide. Beetroot juice is rich in nitrates, which could theoretically help restore this chemical and improve muscle and heart function. Testing this in older women matters because they often experience more age-related weakness than men. However, the small sample size means results should be interpreted cautiously.
This study has both strengths and weaknesses. Strengths: it was double-blind and placebo-controlled, which reduces bias; it used objective measurements rather than asking people how they felt; and it tested a specific dose of beetroot juice. Weaknesses: only 9 women participated, which is a very small group and makes it hard to know if results would apply to other older women; the study only measured effects a few hours after drinking the juice, so we don’t know about longer-term benefits; and some results showed trends that didn’t quite reach statistical significance, meaning they could be due to chance.
What the Results Show
The main finding was that beetroot juice improved dominant hand grip strength by 9.6% compared to placebo (p = 0.046). This means the women could squeeze about 10% harder with their dominant hand after drinking the beetroot juice. However, this improvement was only seen in the dominant hand—the non-dominant hand showed almost no improvement (1.2%), which is puzzling and suggests the effect might be small or inconsistent.
For all other measures, beetroot juice made no meaningful difference. Walking speed for 6 meters actually got slightly worse with beetroot juice (3.3% slower), though this difference was small and could be due to chance. The Timed Up-and-Go test, which measures how quickly someone can stand up, walk, and sit back down, showed no improvement. Leg power when standing up from a chair showed no improvement. Heart rate and blood pressure responses were identical between beetroot juice and placebo.
The 6-minute walk test, which measures endurance, actually showed a 7.7% decrease with beetroot juice, though again this was small and not statistically significant. Overall, the study found one small benefit (hand grip strength) but no benefits for functional fitness, walking, or heart health.
The lack of cardiovascular effects is notable. Researchers expected beetroot juice might lower blood pressure or improve heart rate response during exercise, since nitrates are known to help blood vessels relax. The fact that this didn’t happen in older women is interesting and suggests that aging may reduce how well the body can use nitrates from beetroot juice. The inconsistency between dominant and non-dominant hand strength is also worth noting—it suggests the hand grip improvement might be unreliable or due to chance rather than a true biological effect.
Previous research in younger people has shown that beetroot juice can improve athletic performance and blood vessel function. This study suggests that older women may respond differently than younger people. The lack of cardiovascular benefits contradicts some earlier research, which found that beetroot juice could lower blood pressure. This difference might be because older bodies process nitrates less efficiently, or because the single dose tested wasn’t large enough to create measurable changes in older women.
The biggest limitation is the very small sample size of only 9 women. With such a small group, results could easily be due to chance, and we can’t be confident the findings would apply to other older women. Second, the study only measured effects a few hours after drinking the juice, so we don’t know if benefits would appear with regular use over weeks or months. Third, all participants were healthy older women without major health problems, so results might not apply to older women with heart disease, diabetes, or other conditions. Fourth, the study used only one dose of beetroot juice, so we don’t know if larger or smaller doses might work better. Finally, the improvement in hand grip strength was modest (about 10%) and only appeared in one hand, raising questions about whether it’s a real effect or just random variation.
The Bottom Line
Based on this single small study, there’s weak evidence that beetroot juice might slightly improve hand grip strength in healthy older women. However, the evidence is not strong enough to recommend beetroot juice as a treatment for age-related weakness. If you’re interested in trying it, drinking 70 mL (about 2.4 ounces) of beetroot juice is safe and inexpensive. However, don’t expect major improvements in walking, fitness, or heart health. For meaningful improvements in strength and function, resistance exercise and regular physical activity remain the most proven approaches. Consult your doctor before starting any supplement, especially if you take blood pressure medications.
This research is most relevant to healthy older women interested in natural ways to maintain strength. It’s less relevant to people with heart disease, kidney problems, or those taking certain medications (like blood thinners), as beetroot juice can interact with these. Younger people shouldn’t expect the same results, as their bodies may process nitrates differently. People looking for dramatic fitness improvements should focus on exercise rather than supplements.
This study measured effects within a few hours of drinking beetroot juice. If you tried it, you might notice any hand grip improvement within 1-2 hours. However, we don’t know if drinking it regularly over weeks or months would produce better results or if benefits would extend to other types of strength and fitness.
Frequently Asked Questions
Does beetroot juice help older people get stronger?
A 2026 study found beetroot juice improved hand grip strength by 10% in older women, but showed no benefits for walking, leg strength, or overall fitness. The improvement was small and only appeared in one hand, so results are mixed.
How much beetroot juice should older adults drink for health benefits?
The study used 70 mL (about 2.4 ounces) of beetroot juice containing 6.4 mmol of nitrate. However, this single dose only showed modest hand grip improvement and no other benefits, so optimal amounts remain unclear.
Can beetroot juice lower blood pressure in older women?
This 2026 study found no significant changes in blood pressure or heart rate response after beetroot juice in older women, despite previous research suggesting nitrates could help blood vessels. Older bodies may process nitrates less effectively.
Is beetroot juice safe for older adults to drink?
Beetroot juice is generally safe for healthy older adults, but people taking blood thinners, those with kidney disease, or those on blood pressure medications should consult their doctor first, as beetroot juice can interact with certain medications.
What’s the best way to improve strength as you age?
While beetroot juice showed minimal benefits in this study, resistance exercise and regular physical activity remain the most proven ways to maintain strength with age. Consult your doctor before starting any new supplement or exercise program.
Want to Apply This Research?
- Track hand grip strength weekly using a hand dynamometer (a simple, inexpensive device available online). Measure both dominant and non-dominant hands at the same time each week to monitor trends over 4-8 weeks if trying beetroot juice supplementation.
- If interested in testing beetroot juice, establish a routine of drinking 70 mL (about 2.4 ounces) of nitrate-rich beetroot juice at the same time each day for 4-8 weeks. Log the date, time, and any changes in how you feel or perform during daily activities. Compare this period to a baseline week before starting.
- Create a simple tracking log with weekly measurements of hand grip strength, walking speed (time to walk a set distance), and how easily you can stand up from a chair. Also note any changes in energy, blood pressure readings if you monitor at home, or overall fitness. This personal tracking will help you determine if beetroot juice works for you individually, since the research shows mixed results.
This research describes findings from a single small study (9 participants) and should not be considered definitive medical advice. Beetroot juice is generally safe but may interact with blood thinners, blood pressure medications, and certain kidney conditions. Consult your healthcare provider before starting any supplement, especially if you have existing health conditions or take medications. This article is for educational purposes and does not replace professional medical guidance. Individual results may vary significantly from research findings.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.