Nutrition Diet: Do Beets Reduce Blood Clots?

October 13, 2025 •

5 min read

Rich in dietary nitrates, beets have been shown to improve cardiovascular function by relaxing blood vessels. This raises the question: Do beets reduce blood clots, and how do their powerful compounds contribute to a healthier circulatory system?

Quick Summary

Beets contain nitrates that the body converts into nitric oxide, a compound that helps relax blood vessels and decrease platelet aggregation. This mechanism can improve blood flow and potentially offer a protective effect against clot formation.

Key Points

Nitrates and Nitric Oxide: Beets are rich in nitrates, which the body converts into nitric oxide (NO). NO helps to relax and widen blood vessels, which improves blood flow and lowers blood pressure.
Platelet Aggregation: Studies show that consuming beetroot juice can reduce platelet aggregation, the process where blood cells clump together to form clots. This suggests a potential anti-clotting effect.
Supports Blood Circulation: By improving blood flow and reducing platelet stickiness, beets contribute to better overall circulation throughout the body.
Consider Medications: Individuals on blood-thinning medications like Warfarin should consult a doctor before increasing their beet intake, as even small amounts of Vitamin K or niacin can potentially cause interactions.
Manage Expectations: Beets offer significant nutritional support for heart health but should not be considered a replacement for medical treatment for blood clots or other cardiovascular conditions.
Watch for Side Effects: Excessive intake may cause beeturia (red urine), and for those prone to kidney stones, high oxalates in beets could be a concern.
Optimal Consumption: To maximize the benefits of water-soluble nitrates, roasting or juicing beets is often preferable to boiling.

The Science Behind Beets and Blood Flow

Beetroot has been lauded for its cardiovascular benefits, a reputation largely built on its high concentration of dietary nitrates. When consumed, these nitrates are converted by the body into nitric oxide (NO), a molecule crucial for a healthy circulatory system. Nitric oxide acts as a vasodilator, meaning it helps to relax and widen blood vessels, promoting better blood flow and reducing blood pressure.

Nitrates and Nitric Oxide

The conversion process from dietary nitrates to nitric oxide is a key pathway for the heart-healthy effects of beets. Here is a breakdown of how it works:

Ingestion: You consume beets or beetroot juice, which contain high levels of inorganic nitrates (NO$_3^-$).
Salivary Reduction: Oral bacteria reduce the nitrate to nitrite (NO$_2^-$) in your mouth.
Gastric Conversion: The nitrite is further reduced in the acidic environment of the stomach into nitric oxide.
Systemic Circulation: This newly formed nitric oxide is absorbed into the bloodstream, where it signals the smooth muscle cells lining blood vessel walls to relax.

Effects on Platelet Aggregation

Platelets are small, disc-shaped cells in your blood that help form clots to stop bleeding. However, when platelets aggregate excessively, they can lead to dangerous blood clots that cause heart attacks or strokes. Research suggests that beetroot juice consumption may help inhibit this process. A 2008 study found that participants who drank beetroot juice experienced a reduction in platelet aggregation, indicating a potential 'blood-thinning' effect. This is believed to be linked to the increased nitric oxide levels, which interfere with the signaling mechanisms that cause platelets to stick together.

Nutritional Components That Support Blood Health

Beyond nitrates, beets contain a powerful array of nutrients and compounds that collectively support cardiovascular wellness. These components work together to promote better circulation and reduce inflammatory risk factors associated with blood clots.

Betalains: These are the vibrant pigments that give red beets their color and act as potent antioxidants and anti-inflammatory agents. Chronic inflammation is a significant risk factor for heart disease and blood vessel damage, and reducing it can improve overall vascular health.
Folate (Vitamin B9): Beets are rich in folate, which is essential for cell growth and heart health. Folate helps break down homocysteine, an amino acid that, at high levels, is associated with an increased risk of blood clots and cardiovascular disease.
Dietary Fiber: The fiber in beets promotes digestive health, but it also plays a role in lowering LDL ('bad') cholesterol, which contributes to plaque buildup in arteries (atherosclerosis). Reducing plaque formation is a crucial step in preventing cardiovascular blockages.

Comparing Beets to Other Dietary Interventions

While beets offer significant benefits, they are not the only dietary component known for promoting blood health. The table below compares beetroot with other foods often cited for their positive effects on circulation.


Feature	Beetroot	Fish and Fish Oil	Garlic	Tomato Products
Primary Active Compound	Nitrates (convert to Nitric Oxide)	Omega-3 Fatty Acids	Sulfur Compounds (Allicin)	Flavonoids and Lycopene
Effect on Blood Vessels	Causes vasodilation, relaxing vessels	Reduces inflammation and improves vessel function	Dilates blood vessels	Protects vessel lining
Effect on Platelets	Decreases platelet aggregation	Reduces platelet aggregation	Inhibits platelet aggregation	Inhibits platelet aggregation
Primary Mechanism	Nitric oxide production	Anti-inflammatory action	Interference with platelet activation	Antioxidant properties
Best Form of Consumption	Juice, roasted, or raw	Oily fish or supplements	Raw or in supplements	Cooked products (ketchup, sauce)

Potential Risks and Considerations

While generally safe and beneficial for most people, there are important considerations when incorporating more beets into your diet, especially concerning blood clots.

Interaction with Medications: For individuals taking anticoagulant or antiplatelet medications (like Warfarin, Apixaban), adding beetroot supplements or very large quantities of beets should be done with caution and under medical supervision. Beets contain small amounts of Vitamin K, which can interfere with Warfarin, though beet greens contain significantly more. Beets also contain niacin, which can have an effect on warfarin's potency. A doctor can help monitor and manage any potential interactions.
Blood Pressure Levels: The blood-pressure-lowering effect of beets may be too strong for some individuals, particularly those with low blood pressure. It is important to monitor blood pressure levels and consult a healthcare professional.
Kidney Stones: Beets are high in oxalates, which can contribute to the formation of calcium oxalate kidney stones in susceptible individuals. Limiting intake or avoiding beets may be necessary for those with a history of kidney stones.
Dosage: For achieving therapeutic effects, such as lowering blood pressure, studies often use concentrated beetroot juice or powder in controlled amounts. The effects of consuming whole, raw beets are less pronounced and can vary widely. It is important to remember that dietary sources are meant to support, not replace, medical treatment for serious conditions.

Incorporating Beets into Your Diet

There are many ways to enjoy beets and reap their health benefits. Avoiding boiling can preserve the water-soluble nitrate content, making roasting or steaming better options.

Ideas for enjoying beets:

Juice: A simple and concentrated way to get nitrates. Juicing them raw preserves all the nutrients.
Roasting: Drizzle with olive oil, salt, and pepper for a simple side dish.
Salads: Grate raw beets or slice roasted ones to add color, texture, and nutrients.
Smoothies: Mix beetroot juice or cooked beets into your favorite smoothie recipe for an extra health kick.
Pickling: Pickled beets can be a great way to preserve them and enjoy them year-round.

Conclusion

Scientific research provides a strong link between beetroot consumption and improved cardiovascular health. By boosting the body's production of nitric oxide, beets can help relax and expand blood vessels, leading to lower blood pressure and better overall blood flow. Furthermore, studies indicate that beetroot's compounds may inhibit the aggregation of platelets, which is a key process in the formation of blood clots. While these effects are promising, it is crucial to recognize that beets serve as a dietary supplement and not a substitute for prescribed medical treatments for conditions like high blood pressure or blood clots. Individuals on blood-thinning medications or with specific health concerns should consult their healthcare provider before significantly increasing their beet intake. A balanced approach, incorporating beets as part of a varied and healthy diet, is the most effective strategy for promoting long-term heart health. For more information on dietary nitrates and cardiovascular health, visit the American Heart Association website.

Frequently Asked Questions

If you are on blood-thinning medication like Warfarin, you should consult your healthcare provider before significantly increasing your beet intake. While the amount of Vitamin K in beets is low, beet greens are high in it and can interfere with these medications. Niacin in beets may also cause issues.

Studies often use specific, concentrated dosages of beetroot juice to test its effects. For general health, incorporating beets into your regular diet is beneficial, but you should not self-medicate with large quantities of beetroot juice. Start with a moderate amount, such as a cup of juice, and monitor your body's response.

The nutritional content of beet supplements can vary widely and they are not strictly regulated by the FDA. Most studies on the health benefits are based on whole food consumption or specifically prepared juice. For the fullest range of nutrients, whole beets are often recommended.

Consuming excessive amounts of beets can lead to beeturia, a harmless red discoloration of urine or stool. For individuals prone to kidney stones, the high oxalate content can be a concern. Those with low blood pressure should also be cautious, as beets can further lower it.

Beets improve circulation by relaxing blood vessels and reducing inflammation, which can aid in overall cardiovascular health. However, there is no evidence that beets can 'unclog' arteries that are already significantly blocked by plaque (atherosclerosis).

The fiber content in beets can be beneficial for digestion, but drinking too much beetroot juice on an empty stomach might cause temporary bloating or digestive discomfort in some people. Starting with smaller portions can help your digestive system adjust.

Dietary nitrates are water-soluble. To preserve the nitrate content, it is best to avoid boiling beets, as the nitrates can leach into the water. Roasting, steaming, or consuming them raw (e.g., in juice or salads) is a better approach.