If you’re looking for the popular “red drink” for circulation, beetroot is a reasonable choice. Beetroot is naturally rich in nitrate, which the body can convert to nitric oxide; research suggests beetroot/nitrate can improve vascular function and modestly lower blood pressure.
❤️ Beetroot “Circulation” Drink
Makes: 1 large serving
Preparation: 5–10 minutes
Ingredients
- 1 medium raw red beet, peeled and chopped
or about ½–1 cup cooked beetroot - 1 cup (240 mL) cold water
- ½ cup berries — strawberries, blueberries, or raspberries
- ½ lemon, juiced
- ½-inch (1–1.5 cm) piece fresh ginger
- 1 small apple, chopped — optional for sweetness
- 1 teaspoon honey — optional
- A few ice cubes
How to make it
- Wash and peel the beet. Cut it into small pieces so the blender can process it easily.
- Add the beet, berries, water, lemon juice, ginger, and apple to a high-speed blender.
- Blend for 45–60 seconds, until smooth.
- Add a little more water if it’s too thick.
- Taste. Add honey if desired.
- Drink immediately.
Don’t strain it if you don’t need to—the pulp provides fiber and makes the drink more filling.
When to drink it
A practical approach is 1 serving earlier in the day, particularly with or before physical activity. Research trials have used a wide range of beetroot-juice amounts and nitrate concentrations, so there isn’t one scientifically established “perfect” recipe or dose. Studies in people with hypertension have commonly used roughly 70–250 mL of beetroot juice, while a 2024 meta-analysis found potential reductions in clinical systolic blood pressure with nitrate-rich beetroot juice, although the certainty of evidence was low.
Why these ingredients?
- Beetroot: the main ingredient because of its dietary nitrate content, which can contribute to nitric-oxide production and vasodilation.
- Lemon: adds acidity and vitamin C and makes the earthy beet flavor much more pleasant.
- Ginger: adds flavor and may complement the drink, although the evidence for ginger specifically improving circulation isn’t comparable to the beetroot evidence.
- Berries: provide polyphenols and natural sweetness.
- Apple: optional; mainly makes the drink easier to enjoy.
One important point for men over 45
This drink shouldn’t be considered a treatment for erectile dysfunction, peripheral artery disease, or chronically poor circulation. Circulation problems in a man over 45 can sometimes reflect high blood pressure, diabetes, high cholesterol, atherosclerosis, or cardiovascular disease. Beetroot juice may modestly improve vascular measures, but it isn’t a substitute for evaluating the underlying problem. Evidence specifically in older men is also more limited.
Also, because beetroot can lower blood pressure, use caution if you already take blood-pressure medication or tend to have low blood pressure. If you’re taking medication for a cardiovascular condition, it’s sensible to ask your clinician before making concentrated beetroot juice a daily habit.
Bonus: Beetroot can temporarily turn urine or stool pink/red (“beeturia”). That’s generally harmless, but don’t automatically assume unexplained blood is from beetroot.