Can We Drink Beetroot Juice Daily in an Empty Stomach? Exploring the Pros and Cons

October 22, 2025 •

4 min read

According to research, beetroot juice is rich in dietary nitrates, which are converted by the body into nitric oxide to aid circulation. This article examines whether you can drink beetroot juice daily in an empty stomach and what potential benefits and risks you need to consider before adopting this health trend.

Quick Summary

This article explores the health implications of drinking beetroot juice daily on an empty stomach. It discusses the potential benefits for circulation and athletic performance, alongside the risks, including digestive problems, low blood pressure, and a heightened risk of kidney stones for some individuals. The piece also provides guidance on safe consumption and optimal timing.

Key Points

Empty stomach enhances absorption: Drinking beetroot juice on an empty stomach may improve the absorption of its beneficial nitrates, which convert to nitric oxide.
Blood pressure and performance benefits: The nitrates in beetroot can help lower blood pressure and boost athletic endurance and stamina.
High oxalate content poses risks: Beets are high in oxalates, which can increase the risk of kidney stones, particularly in individuals who are already susceptible.
Digestive issues are possible: The high fiber and sugar content can cause bloating, gas, or indigestion for people with sensitive stomachs, especially when consumed alone.
Caution for low blood pressure: People with hypotension should be cautious, as the juice can cause a rapid drop in blood pressure and lead to dizziness.
Moderation is key: To mitigate risks, start with small amounts, consider diluting the juice, or have it with food.
Check with a doctor for health conditions: Individuals with pre-existing conditions like kidney or liver issues should consult a healthcare professional before making it a daily habit.

The Potential Benefits of Drinking Beetroot Juice on an Empty Stomach

For many health enthusiasts, starting the day with a glass of beetroot juice on an empty stomach is believed to maximize its benefits. The primary reason is the high concentration of dietary nitrates found in beets.

When consumed without competing foods, the body can absorb these nitrates more efficiently. These nitrates are then converted into nitric oxide, a molecule that helps widen and relax blood vessels, a process called vasodilation. This can lead to several benefits:

Lowered Blood Pressure: Studies have shown that a daily intake of beetroot juice can significantly reduce systolic blood pressure in people with hypertension. The best effect is often seen when consumed in the morning, which helps counter the natural peak in blood pressure during the early part of the day.
Enhanced Athletic Performance: The improved oxygen delivery to muscles due to increased nitric oxide levels can boost endurance and stamina. This is particularly beneficial for athletes engaged in running, cycling, or other endurance activities. A morning dose can sustain energy levels throughout the day.
Improved Digestion and Liver Function: Beetroot contains betaine, which supports digestive health and increases stomach acid levels. Some sources suggest that consuming it on an empty stomach can aid detoxification by boosting liver enzymes and supporting its function.

Potential Risks and Side Effects to Consider

While the benefits are promising, consuming beetroot juice daily, especially on an empty stomach, is not suitable for everyone and comes with potential risks.

Digestive Issues: The high fiber and natural sugar content can be challenging for an empty stomach to process, leading to issues like bloating, gas, indigestion, or even cramping and loose stools, particularly for those with sensitive digestive systems.

Low Blood Pressure (Hypotension): Because of its blood pressure-lowering effect, individuals with naturally low blood pressure should be cautious. Drinking beetroot juice on an empty stomach could cause a sudden and rapid drop in blood pressure, potentially leading to dizziness or fatigue.

Kidney Stone Risk: Beetroot is a high-oxalate food. In susceptible individuals, oxalates can bind with calcium and form calcium oxalate stones in the kidneys. Consuming high amounts daily on an empty stomach might increase this risk. Cooking beets or combining them with calcium-rich foods can help mitigate this.

Beeturia and Stool Discoloration: A harmless but potentially alarming side effect is the pink or reddish discoloration of urine and stools, known as beeturia. It is not a cause for medical concern unless you mistake it for blood.

Who Should Be Cautious?

Before making beetroot juice a daily empty-stomach ritual, certain individuals should exercise caution or consult a healthcare professional:

People with a history of kidney stones: Due to the high oxalate content, this demographic should limit their intake.
Individuals with hypotension: The risk of blood pressure dropping too low is a significant concern.
Those with sensitive digestive systems: Starting with small, diluted amounts is advisable to prevent discomfort.
Pregnant women: Some studies suggest caution due to nitrate intake, although more research is needed.
Individuals with existing liver issues: Excessive intake could potentially overwork the liver.

Comparison: Empty Stomach vs. With Food


Feature	On an Empty Stomach	With a Meal or After a Snack
Nutrient Absorption	Potentially Higher: Nitrate absorption may be more efficient without other foods to impede it, especially for blood pressure goals.	Good and Safer: Absorption is still effective, but the pace is slower. Less risk of digestive shock or rapid BP drop.
Digestive Impact	Higher Risk of Discomfort: Can cause gas, bloating, and indigestion in sensitive individuals.	Lower Risk of Discomfort: The presence of other foods helps buffer the fiber and sugars, making it gentler on the stomach.
Blood Pressure Effect	Maximum Impact: Timing with the morning blood pressure peak can be particularly effective for lowering pressure.	Sustained Effect: Provides a steady release of nitrates, offering sustained blood pressure regulation throughout the day.
Athletic Performance	Optimal Timing: Consuming 2-3 hours before a workout on an empty or light stomach can maximize performance benefits.	Less Immediate Boost: Suitable for general wellness and energy but less focused for pre-workout performance.

How to Consume Beetroot Juice Safely

To enjoy the benefits of beetroot juice while minimizing the risks, consider these tips:

Start Small: Begin with a small amount, perhaps 125 ml (4 oz), to see how your body reacts before increasing the dosage.
Dilute or Mix: Blend beetroot with other juices like carrots, apples, cucumbers, or ginger to balance the flavor and nutrients.
Consume with Food: For daily intake, especially if you have a sensitive stomach, have it after a light meal or snack to aid digestion and prevent rapid blood pressure changes.
Stay Hydrated: Drinking plenty of water is crucial, especially for those concerned about kidney stones.
Listen to Your Body: Pay attention to any adverse reactions and adjust your intake accordingly.

Incorporating Beetroot Juice into Your Diet

Making beetroot juice at home allows for customization and ensures freshness. You can use either a juicer or a high-powered blender, straining the pulp afterwards. A standard recipe includes one large beet, an apple for sweetness, and a piece of ginger for added flavor and anti-inflammatory properties. For kidney stone prevention, ensure you include calcium-rich foods in your meal when consuming the juice. A balanced and varied diet is always the best approach to overall health.

For more detailed information on the health benefits and risks, you can consult reputable sources like Medical News Today.

Conclusion

Ultimately, whether you can drink beetroot juice daily in an empty stomach depends on your individual health profile and goals. While it offers impressive benefits, especially for blood pressure and athletic performance, the potential for digestive discomfort, low blood pressure, and kidney stones in susceptible individuals should not be ignored. Moderation and timing are key. For the average healthy person, having a moderate amount with or after a light breakfast is often the safest and most effective way to reap its nutritional rewards. Always consult a doctor if you have pre-existing health conditions.

Frequently Asked Questions

Drinking beetroot juice on an empty stomach can maximize the absorption of nitrates, which are then converted into nitric oxide. This can lead to benefits such as lowered blood pressure, enhanced athletic performance, and better circulation.

Potential side effects of daily beetroot juice consumption include digestive issues like bloating and indigestion, a risk of low blood pressure, and a higher risk of kidney stones due to its high oxalate content. Additionally, it can cause harmless red or pink urine and stool, a condition called beeturia.

For most healthy people, a moderate amount of beetroot juice is not harmful. However, for individuals prone to calcium oxalate kidney stones or those with chronic kidney disease, the high oxalate content can be problematic and increase the risk of stone formation.

For maximum health benefits, particularly for blood pressure, studies often use a dosage of around 250ml per day. It is best to start with a smaller amount to test your tolerance before increasing your intake.

The best time depends on your goal. For lowering blood pressure, drinking it in the morning, about 30 minutes before breakfast, is effective. For boosting athletic performance, consuming it 2-3 hours before your workout is optimal.

Yes, mixing beetroot juice with other ingredients like apple, carrots, ginger, or lemon can help improve the flavor and provide additional nutrients. Mixing with calcium-rich foods can also help mitigate oxalate absorption.

You can make beetroot juice with a juicer or a blender. For a blender, combine chopped beets, water, and other ingredients like apple or ginger. Blend until smooth, then strain through a fine mesh sieve. It's best to drink it fresh.

While beetroot juice is low in calories and can aid in digestion due to its fiber content, it is not a weight loss solution on its own. It should be consumed as part of a balanced diet and regular exercise routine.