How much beetroot should you drink in a day? Finding the right dose for your health

November 2, 2025 •

4 min read

Research indicates that drinking beetroot juice can significantly lower blood pressure in hypertensive patients, with some studies showing a reduction in blood pressure within hours. For those looking to incorporate this vibrant beverage into their diet, understanding how much beetroot should you drink in a day is key to maximizing its benefits while avoiding potential side effects.

Quick Summary

The ideal amount of beetroot juice varies based on health goals, with typical doses ranging from 70 to 250 mL or more daily, depending on the desired effect. Starting with a smaller intake is recommended to assess tolerance, especially for those sensitive to oxalates or experiencing digestive issues.

Key Points

Start Slowly: Begin with a small dose of around 4 ounces (125 mL) to gauge your body's tolerance before increasing to a standard serving.
Moderate Intake for Health: A general daily intake of 1 to 2 cups (250-500 mL) is typically effective for blood pressure and general health benefits.
Be Mindful of Kidney Stones: Individuals with a history of kidney stones should be cautious, as beetroot is high in oxalates and could increase their risk.
Check with Your Doctor: Always consult a healthcare provider, especially if you take medication for blood pressure or have kidney issues, before making beetroot juice a regular part of your diet.
Don't Be Alarmed by Beeturia: If your urine or stool turns pink or red, it is likely harmless beeturia caused by the beet's pigment and is not a sign of bleeding.
Prioritize Whole Foods: While juice is a good source of nitrates, eating whole beets provides additional fiber and nutrients.

The Science Behind Beetroot's Power

Beetroot juice is celebrated for its high concentration of dietary nitrates. Once consumed, the body converts these nitrates into nitric oxide, a compound that helps to relax and widen blood vessels, which improves blood flow. This process is responsible for many of the key health benefits associated with beetroot, including improved cardiovascular health and enhanced exercise performance.

Beyond nitrates, beetroot is also packed with other beneficial compounds and nutrients, including:

Antioxidants: High levels of antioxidants like betalains give beetroot its vibrant color and help reduce inflammation and oxidative stress.
Vitamins and Minerals: Beetroot is a great source of essential nutrients such as folate (vitamin B9), potassium, iron, and vitamin C.
Fiber: Whole beetroots are rich in fiber, which supports healthy digestion, although much of this is lost in the juicing process.

General Daily Recommendations

While there is no universal "recommended daily intake" for beetroot juice, research provides clear guidelines based on desired outcomes. For general wellness and moderate effects, many sources suggest a daily intake of around 250 milliliters (about 8 ounces or 1 cup). This amount has been shown to be effective in various studies without causing significant side effects in most individuals.

Dosage for Specific Health Goals

The optimal amount of beetroot juice can differ depending on your specific health objective. Athletes, for example, may need a higher dose in a concentrated form, while individuals managing blood pressure may find a lower, consistent daily dose is sufficient.

Blood Pressure Management

Studies focused on reducing blood pressure often use doses of 250 to 500 mL (about 1-2 cups) per day. These trials demonstrate that the nitrate content can produce a modest but sustained reduction in blood pressure. For the best absorption, some studies suggest drinking the juice on an empty stomach in the morning.

Enhanced Athletic Performance

To boost athletic performance, a higher dose of nitrate is often consumed in a shorter timeframe before exercise. Some studies have used 70-140 mL of concentrated beetroot juice taken a few hours before a workout. A review found that a 400 mg nitrate dose showed higher cognitive function in taekwondo athletes compared to an 800 mg dose, suggesting more is not always better. The timing of intake is critical for maximizing performance benefits.

Starting Your Beetroot Routine

It is advisable to start with a smaller dose, such as 125 mL (about 4 ounces), to see how your body reacts. Beetroot can sometimes cause digestive issues in sensitive individuals, and a gradual introduction helps to mitigate this. Over time, you can increase the amount to a daily 250 mL serving if you tolerate it well and wish to achieve greater benefits.

Potential Risks and Side Effects

Despite its benefits, there are important considerations to keep in mind, especially when consuming beetroot juice regularly.

Beeturia: The vibrant red pigment in beets, called betalain, can turn urine and stools a reddish or pinkish color. While alarming to see, this condition is harmless and temporary.
Kidney Stones: Beets are high in oxalates, which can increase the risk of calcium oxalate stone formation in individuals who are prone to kidney stones. If you have a history of kidney stones, it is crucial to consult a healthcare professional before incorporating beetroot juice into your diet.
Digestive Issues: The high fiber and FODMAP content in beets can cause gastrointestinal discomfort, such as bloating and gas, for some people. Starting with a small dose and drinking it with food can help.
Blood Pressure Drop: Since beetroot juice lowers blood pressure, people who already have low blood pressure or take blood pressure medication should monitor their levels to avoid their pressure dropping too low.

Beetroot Juice vs. Beetroot Powder


Feature	Beetroot Juice	Beetroot Powder
Convenience	Requires juicing or refrigeration	Long shelf life, easy to mix
Nitrate Concentration	Varies by beet and preparation	Concentrated and consistent
Fiber Content	Low, due to straining pulp	Can vary; some include fiber
Preparation Time	Can be time-consuming	Quick to prepare
Flavor	Fresh, earthy, can be strong	Milder, can be easily masked
Cost	Potentially higher for fresh beets and juicers	Generally more cost-effective

Conclusion

The answer to how much beetroot should you drink in a day depends on your individual needs and tolerance. For a general health boost, a single cup of homemade juice is a great starting point, while those targeting specific conditions like blood pressure management or athletic performance may require slightly higher, more concentrated doses. By starting slow and listening to your body, you can safely and effectively incorporate this nutritious beverage into your routine. As with any significant dietary change, it is always recommended to consult with a healthcare provider, especially if you have pre-existing health conditions like kidney issues or low blood pressure. For those who can tolerate it, beetroot juice is a potent and flavorful way to support overall wellness.

Key Takeaways

Optimal Daily Dose: A dosage of 250 to 500 mL (1-2 cups) is often cited in research for general blood pressure benefits.
Start Small: Begin with a smaller 125 mL (4 oz) serving to check for digestive tolerance before increasing your intake.
High Oxalate Content: Be mindful of the oxalate content in beetroot juice, which can contribute to kidney stone formation in susceptible individuals.
Beeturia is Harmless: A red or pink tint in your urine or stool after drinking beetroot juice is a common and harmless side effect.
Best Time to Drink: To maximize absorption and impact on blood pressure, consider drinking beetroot juice on an empty stomach in the morning.

Frequently Asked Questions

For most healthy individuals, drinking beetroot juice every day in moderation is considered safe. However, due to its high oxalate content and blood pressure-lowering effects, those with a history of kidney stones or low blood pressure should consult a doctor before making it a daily habit.

The best time to drink beetroot juice for blood pressure benefits is often cited as the morning on an empty stomach, as this can maximize the absorption of its nitrates. For athletic performance, it is best consumed a few hours before a workout.

Beetroot contains high levels of oxalates, which can contribute to the formation of calcium oxalate kidney stones. Therefore, individuals who are prone to kidney stones or have a history of them should moderate their intake or avoid beetroot juice altogether.

Since beetroot juice is known to lower blood pressure, drinking it if you already have low blood pressure could cause it to drop too low, leading to symptoms like dizziness. It is important to monitor your blood pressure and speak with a healthcare professional in this case.

You can improve the earthy taste of beetroot juice by blending it with other fruits and vegetables. Common additions include apples, carrots, ginger, lemons, and oranges.

While the nitrates in beetroot are relatively stable, some of the water-soluble vitamins like vitamin C can be diminished through cooking. Steaming is a good way to minimize nutrient loss compared to boiling.

No, beetroot juice is not a cure for high blood pressure. While it can help lower blood pressure as part of a healthy lifestyle, it should be considered a supplement and not a replacement for prescribed medications or standard medical treatment.