For a growing global community that is interested in wellness – the word that denotes anything that is remotely connected to the pursuit of health – a glass of beetroot juice is god-like. High in nutrients and plush with antioxidants, the mighty beetroot juice has gone on to demand exclusive dietary space among the world’s fitness enthusiasts and athletes.
The beet is a bulbous, sweet root vegetable that we’ve known for decades, but it has now grown to superfood status, and its ruby red juice is a great source of vitamin C, iron, and other minerals. In addition to being a source of vitamins and minerals, beetroot juice is believed to be excellent for increasing stamina, supporting liver function and weight maintenance, and finally getting that glass-like skin you’ve always dreamed of. Let’s take a closer look at the benefits of beetroot juice.
What is beetroot juice good for?
Beetroots include a variety of edible taproots that originated from the Middle East and gained worldwide recognition for their benefits, from the Americas to Europe and Asia. As a rich and nutritious vegetable, it’s believed to possess health-promoting characteristics, antioxidant and anti-inflammatory properties, anti-carcinogenic and anti-diabetic properties, and hepato-protective, hypotensive, and wound healing properties. (11) This variety of benefits has proven to be very attractive to those who are looking to optimize their health and ensure longevity. Beetroot juice contains inorganic nitrates, which are converted to nitric oxide (NO) in the body. This serves multiple functions, such as increased blood flow, gas exchange, mitochondrial biogenesis and efficiency, and the strengthening of muscle contraction. (8)
To produce beetroot juice, all you need to do is cut your beets into small squares and throw them in your food processor, blender, or juicer. You can then add a cup of water and any other additional fruits you might want to juice, such as apples, carrots, or ginger. The ingredients are then blended to produce a thick, red juice full of nutrients and minerals. Make sure you drink your juice as soon as possible after making it to get the most nutritious experience. The addition of chia seeds will help replace the fiber that is lost during the juicing process.
Generally, beetroot juice contains the following:
- Vitamin C and B vitamins
Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, start transforming your life now!
Is it okay to drink beetroot juice every day?
A natural source of multivitamins, beetroot juice contains a large proportion of minerals too. It is full of vitamin C, folate, and other B vitamins. In terms of minerals, the list of nutrients that can be found in beetroot juice includes: potassium, phosphorus, manganese, zinc, and iron.
While beetroot juice is recommended as a superfood to consider, relatively little research exists on the advisable amount to drink every day. There is no official recommendation regarding the safe dosage of beetroot juice. Therefore, it is best to consult a healthcare provider about this. In addition, beetroot juice has the tendency to discolor your urine, which is known as beeturia. Under this, urine can range from pink to deep red, and this condition is prevalent in approximately 14% of the population, having increased frequency in those with iron deficiency (4). It is generally not harmful, but can be disconcerting.
What are the benefits and side effects of beetroot juice?
The potential benefits of beetroot juice are manifold, ranging from skin benefits to cardiovascular improvements, slowing of dementia, and many more. We take a closer look at the potential benefits of this healthy red juice.
Rich in vitamins, minerals, and antioxidants:
Beetroot juice is a treasure trove of essential vitamins, minerals, and antioxidants, including folate (vitamin B9), manganese, potassium, iron, and vitamin C. One cup of beetroot juice can supply the body with far more essential nutrients than other juices.
May lower blood pressure:
The nitrate content in beetroot is converted into nitric oxide in the body. This may help dilate blood vessels, improve blood flow, and reduce blood pressure, which is essential for better cardiovascular health. In one study, researchers found that drinking 250 milliliters (approximately 8.4 ounces) of beet juice each day lowered both systolic and diastolic blood pressure. (7)
Supports liver health:
Beetroot juice contains betaine, which may help reduce inflammation, fatty deposits, and fibrosis in the liver, although clinical trial results have been mixed.
Supports bone health:
Nitrate-rich in its composition, beetroot juice is excellent for the promotion of bone health as it contains nutrients such as folate, vitamin C, magnesium, and phosphorus.
Beetroot juice is high in antioxidants, including vitamin C, which helps reduce the damage caused by free radicals in the skin. Having sufficient vitamin C and other antioxidants in your diet may be helpful for improving skin health, wrinkle reduction, preventing dark spots, and reversing aging markers.
Ability to slow the onset of dementia:
According to a 2011 study, a high nitrate diet can help increase blood flow to certain parts of the brain among older people. (2)
After participants consumed a high-nitrate diet including beet juice, their brain MRIs showed increased blood flow in parts of the brain associated with executive functioning. Further in-depth analysis of the subject is required to determine the potential role of beetroot juice in preventing dementia.
May improve sports performance:
As previously mentioned, the high concentration of nitrate in beetroot juice is converted to nitric oxide after consumption. The vasodilatory effect this has on blood vessels may increase oxygen and nutrient delivery to the muscles and various organs, thereby, potentially improving sports performance.
Although beetroot juice is mostly healthy and safe for your body, some people may face certain risks and side effects, including:
Beeturia and colored stools:
The discoloration of urine as a consequence of drinking beetroot juice has been observed in several studies. However, for most people, beeturia is a harmless phenomenon that resolves itself once beetroot juice intake is reduced.
In addition to affecting urine, beetroot juice can potentially also influence stool color, turning it red or pink (18). If this problem persists, it is best to ask your doctor for advice about the phenomenon.
Increases the risk of kidney stone formation:
According to Clinical Nutrition Research, beetroot juice is rich in oxalate and can contribute to stone formation (14). If you’re already at risk or have previously had oxalate stones, your doctor may recommend you stop or reduce your beetroot/beetroot juice consumption.
Although it is rare, some individuals may be at risk of allergies with beetroot juice. If you experience rashes, inflammation, or any other symptoms, it is best to seek medical advice regarding your beetroot intake.
Impact on pregnancy:
While the impact of drinking beetroot juice during pregnancy has not been specifically studied, some studies have shown that expecting mothers can be impacted by an increase in nitrates in the system. It’s best to speak to your obstetrical care provider about what is and isn’t safe during your pregnancy.
BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? Start transforming your body now!
When should I drink beetroot juice?
Beetroot juice is believed to improve blood circulation and is often recommended as a revitalizing morning drink. Some people believe that it makes them feel more energetic and consider it a great wake-up beverage. However, this is anecdotal and you can drink beetroot juice any time of the day.
Can I drink beetroot on an empty stomach?
The simple answer to this is yes. You can also drink it with a meal or snack. It makes no difference and you will experience potential benefits either way.
The Bottom Line:
Generally, beetroot juice is a superfood that deserves a place in your diet. From lower blood pressure to a healthy liver to glowing skin, there are many potential benefits of including beetroot or its juice in your diet.
What are 4 benefits of eating beetroot?
There are several benefits of eating beetroot. These include improving cardiovascular functions (better blood flow and reduced blood pressure), better skin and hair health, supporting liver function, and improving bone health.
Is beetroot juice good for men?
Yes, it can be good for men to consume beetroot juice due to its varied health benefits. In addition, some men have reported that drinking beetroot juice regularly has helped them combat erectile dysfunction. While nitric oxide – a component that is formed from nitrates found in beetroot juice – is often used to open up the blood vessels and is sold as a dietary supplement for ED, there is no medical proof substantiating these claims.
Does beetroot burn belly fat?
Eating whole beetroot may be helpful when it is included in a weight loss diet as it is low in calories and high in fiber. Many experts advise against drinking calorie-containing beverages such as juice when you are trying to lose weight as they provide calories without making you feel as full as eating whole foods.
Is it okay to drink beetroot juice at night?
It is okay to drink beetroot juice at night, or any other time of day. It is possible that the nitrate content may help promote sleep for certain people by improving oxygen delivery. For example, a 2021 study that was published in the renowned journal Nature and Science of Sleep found that consuming concentrated beetroot juice improved sleep quality for COPD (chronic obstructive pulmonary disease) patients. (9)
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Acute Dietary Nitrate Intake Improves Muscle Contractile Function in Patients With Heart Failure (2015, ahajournals.org)
- Acute effect of a high nitrate diet on brain perfusion in older adults (2010, ncbi.nlm.nih.gov)
- Antioxidant activity and phenolic content of betalain extracts from intact plants and hairy root cultures of the red beetroot (2010, pubmed.ncbi.nlm.nih.gov)
- Beeturia (2023, www.ncbi.nlm.nih.gov)
- Beauty benefits of beetroot juice (2023, timesofindia.indiatimes.com)
- Compositional characteristics of commercial beetroot products and beetroot juice prepared from seven beetroot varieties grown in Upper Austria ( 2015, sciencedirect.com)
- Dietary Nitrate Provides Sustained Blood Pressure Lowering in Hypertensive Patients (2014, ahajournals.org)
- Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review (2017, pubmed.ncbi.nlm.nih.gov)
- Effect of Dietary Nitrate Supplementation on Sleep in Chronic Obstructive Pulmonary Disease Patients (2021, ncbi.nlm.nih.gov)
- Folate: Fact Sheet for Consumers (ods.od.nih.gov)
- Functional properties of beetroot (Beta vulgaris) in management of cardio-metabolic diseases (2020, ncbi.nlm.nih.gov)
- I drank beetroot juice every day for a month and it gave me the biggest energy buzz I’ve ever experienced (2023, glamourmagazine.co.uk)
- Methaemoglobinemia in areas with high nitrate concentration in drinking water (2000, researchgate.net)
- Nutritional Management of Kidney Stones (2015, ncbi.nlm.nih.gov)
- Physiological properties of beetroot crisps applied in standard and dyslipidaemic diets of rats (2011, ncbi.nlm.nih.gov)
- The Potential Benefits of Red Beetroot Supplementation in Health and Disease (2015, ncbi.nlm.nih.gov)
- The Purines, Pyrimidines and Nucleosides In Beet Diffusion Juice and Molasses (2017, bsdf-assbt.org)
- What colour-mari are your stools? (2005, ncbi.nlm.nih.gov)