How Much Beetroot Should You Drink Per Day?

November 19, 2025 •

4 min read

Research suggests that a daily glass of beetroot juice can significantly lower blood pressure in people with hypertension. The exact quantity, however, depends on your health goals, whether you are an athlete seeking a performance boost or simply aiming for overall wellness. Determining how much beetroot you should drink per day requires understanding both the benefits and potential side effects.

Quick Summary

This guide provides clarity on the recommended daily intake of beetroot juice for various health outcomes, including cardiovascular health and exercise performance. It explains the nitrate conversion process, discusses potential side effects, and outlines best practices for safe consumption.

Key Points

Optimal Dosage: For blood pressure, aim for 250–500 mL daily; for athletic performance, target 70–500 mL acutely or load over several days.
Gradual Start: Begin with a smaller serving of 125 mL (4 oz) to assess tolerance and minimize digestive upset.
Health Conditions: Consult a doctor before regular consumption if you have a history of kidney stones or low blood pressure, or if you are on medication.
Forms of Intake: Choose between fresh juice, concentrated shots, or powder based on convenience and specific nitrate needs for your goals.
Timing: For athletic performance, drink 2–3 hours before exercise; for blood pressure, a morning dose may be beneficial.
Side Effects: Be aware of harmless beeturia (red urine/stool) and potential gastrointestinal issues from high intake.

Finding the Optimal Daily Beetroot Juice Intake

Beetroot juice is celebrated for its high concentration of dietary nitrates, which the body converts into nitric oxide. Nitric oxide helps to dilate blood vessels, which improves blood flow and can lead to lower blood pressure. However, the 'right' amount varies, and moderation is key to maximizing benefits while avoiding potential side effects like digestive upset or kidney stone risk due to oxalates. There are no official dosage recommendations, but research has established effective ranges for specific outcomes.

Beetroot Juice for Blood Pressure Management

For those looking to manage blood pressure, research consistently points toward a daily intake of around 250 to 500 mL (8 to 16 ounces) of beetroot juice. A Queen Mary University of London study found that a daily 250mL dose helped lower blood pressure in hypertensive patients.

How it works: The conversion of nitrates to nitric oxide promotes vasodilation, relaxing the blood vessels. This effect can be noticeable within hours, with sustained benefits seen over weeks of consistent intake.
Considerations: While a potent natural remedy, beetroot juice is not a replacement for prescribed blood pressure medication. It is a complementary strategy that should be discussed with a healthcare provider, especially if you are already on medication, to prevent blood pressure from dropping too low.

Dosing for Athletes and Exercise Performance

Athletes use beetroot juice to improve endurance and reduce fatigue. The nitrates boost oxygen uptake, making physical activity more efficient. The timing and dosage for athletes often differ from those for general health.

Chronic loading: For competitive events, athletes often engage in a 'loading' phase, consuming a specific amount daily for several days leading up to the event. This could involve 70-140 mL daily.
Acute dose: An acute dose, typically 70-500 mL, is taken 2 to 3 hours before exercise to peak nitric oxide levels at the right time.
Maximum benefit: Studies show that performance gains plateau after a certain dose, and exceeding it does not provide extra benefit and may cause digestive issues. A common strategy is to take 300 to 500 mg of nitrates, often from a concentrated shot, which is more practical than drinking a large volume of juice.

Potential Side Effects and How to Mitigate Them

Despite its benefits, excessive beetroot juice consumption can lead to side effects. The most common and harmless is beeturia, which causes pink or reddish urine and stools due to the pigment betalain. More serious concerns include:

Kidney stones: Beets are high in oxalates, which can contribute to the formation of calcium oxalate kidney stones in susceptible individuals. If you have a history of kidney stones, consult a doctor before making beetroot juice a daily habit.
Stomach upset: The high fiber and sugar content can cause digestive discomfort, bloating, and gas, especially when consumed in large amounts or on an empty stomach. Starting with a small dose and consuming it with a meal can help.
Allergic reactions: Though rare, some people may experience an allergic reaction to beetroot.

Choosing Your Beetroot Source

Beetroot juice is available in various forms, each with pros and cons. The right choice depends on your budget, convenience, and health goals.


Feature	Homemade Juice	Store-Bought Juice	Concentrated Shots / Powder
Convenience	Low; requires fresh ingredients and a juicer or blender.	High; ready-to-drink.	Very high; easy to carry and use.
Nutrient Control	Full control over ingredients; can preserve fiber.	Check labels for added sugars and preservatives.	Standardized nitrate content, but may lack other whole-food nutrients.
Cost	Can be more cost-effective for regular consumption.	Varies by brand, may be more expensive over time.	Higher cost per serving, but efficient for targeted dosing.
Nitrate Content	Varies depending on freshness and preparation method.	Depends on the brand; some are nitrate-rich.	Guaranteed nitrate content, ideal for athletic dosing protocols.

Incorporating Beetroot into Your Diet Safely

For a balanced approach, consider integrating beetroot into your diet gradually. Start with a smaller amount, such as 125 mL (4 ounces) daily, to see how your body reacts before increasing the dose. You can mix beetroot juice with other fruits and vegetables like apple, carrot, or ginger to improve the taste and add variety. It's often recommended to consume it on an empty stomach for optimal nitrate absorption, but if it causes digestive issues, pair it with a light meal.

Conclusion

Determining how much beetroot you should drink per day depends entirely on your specific health objective. For general heart health and blood pressure management, a daily intake of 250 to 500 mL appears effective based on research. Athletes seeking a performance edge may benefit from a more targeted, concentrated dose of nitrate, typically 2 to 3 hours before exercise, with potential loading beforehand. The most important takeaway is moderation and listening to your body. Individuals prone to kidney stones or those on blood pressure medication should exercise caution and consult a healthcare provider. By starting with a conservative amount and adjusting as needed, you can safely harness the powerful health benefits of this vibrant root vegetable.

Visit the British Heart Foundation for more information on dietary nitrates and blood pressure.

Frequently Asked Questions

Yes, many people can safely drink beetroot juice every day, especially within moderate quantities like 250–500 mL, to support health benefits like lower blood pressure. It is recommended to start with a smaller dose to assess your body's reaction and speak with a doctor, especially if you have underlying health concerns.

Yes, studies have shown that beetroot juice can help lower blood pressure. The effect is attributed to its high concentration of nitrates, which the body converts into nitric oxide. This compound relaxes and widens blood vessels, improving blood flow and reducing pressure.

For optimal nitrate absorption, some experts suggest drinking beetroot juice on an empty stomach in the morning. Athletes may find it most beneficial to consume it 2 to 3 hours before a workout to maximize performance-enhancing effects.

This phenomenon, known as beeturia, is a common and harmless side effect. The red color is caused by the natural pigment betalain passing through the body. The effect is temporary and not a cause for medical concern.

Beetroot contains high levels of oxalates, which can contribute to the formation of calcium oxalate kidney stones in individuals who are susceptible. If you have a history of kidney stones, it is advisable to consult a healthcare professional before consuming beetroot juice regularly.

Yes, the dosage for athletes is often more targeted toward achieving a performance boost, using a concentrated shot of nitrate 2–3 hours before an event, sometimes combined with a loading phase. For general health, a consistent daily intake of a less concentrated amount is typically sufficient.

Concentrated shots are ideal for athletes needing a specific, measured dose of nitrates for performance. Homemade juice offers the benefits of whole foods and fiber but with a less predictable nitrate content. Store-bought juice is convenient, but you should check labels for added sugars.