How often should you drink beet juice a day?

November 23, 2025 •

4 min read

Research indicates that consuming a glass of beetroot juice daily can help lower blood pressure in individuals with hypertension. The question of how often should you drink beet juice a day depends on your specific health objectives, whether for cardiovascular support or athletic performance.

Quick Summary

The ideal frequency for beet juice depends on individual goals, with studies suggesting daily intake for managing blood pressure and strategic timing for enhancing athletic performance.

Key Points

Daily for Blood Pressure: A consistent daily intake of 250–500 mL (8–16 oz) can help manage and lower blood pressure.
Pre-Workout Performance: For athletic performance, drink beet juice 2–3 hours before exercise to boost stamina and oxygen efficiency.
Start Slow: Begin with a smaller serving of about 125 mL (4 oz) to test your body's tolerance and avoid digestive issues.
Check Your Goals: Tailor your beet juice consumption to your specific health objectives, as frequency and timing matter for different outcomes.
Consider Health Factors: Individuals with a history of kidney stones or low blood pressure should consult a doctor before adding beet juice to their daily routine.
Watch for Side Effects: Be aware of harmless side effects like beeturia (reddish urine) and potential temporary digestive discomfort.

Understanding the Benefits of Beet Juice

Beet juice has earned its 'superfood' status due to its rich nutritional profile and concentration of beneficial compounds, most notably nitrates. When consumed, these dietary nitrates are converted into nitric oxide in the body, a molecule known for its vasodilating effects that help relax and widen blood vessels.

Cardiovascular Health and Blood Pressure

One of the most well-documented benefits of beet juice is its positive impact on blood pressure. The nitric oxide produced from beet nitrates improves blood flow, which in turn helps lower overall blood pressure. A 2022 review of studies, for example, found that daily consumption of beetroot juice reduced the systolic blood pressure in people with hypertension.

Enhanced Athletic Performance

For athletes and fitness enthusiasts, beet juice is often used as a performance-enhancing supplement. The increased nitric oxide levels help improve oxygen efficiency and muscle oxygenation during exercise, which can boost stamina and reduce fatigue. Studies have shown that consuming beet juice a few hours before a workout can significantly improve performance, especially during high-intensity training.

Liver and Cognitive Support

Beyond physical performance, the betaine and antioxidants found in beet juice have been linked to improved liver function and protection against fatty deposits. Research also suggests that the improved blood flow to the brain, facilitated by nitric oxide, can positively affect cognitive function, which is particularly beneficial as we age.

How Often Should You Drink Beet Juice: Dosage and Timing

The ideal frequency and amount of beet juice can vary depending on your health goals. It is always wise to consult with a healthcare professional before making significant dietary changes, especially if you have underlying health conditions.

Frequency and Dosage by Goal


Health Goal	Recommended Frequency	Suggested Dosage	Why It Works
Blood Pressure Control	Daily	250–500 mL (8–16 oz)	Sustains nitric oxide levels throughout the day to support healthy blood flow. A morning dose can counteract the natural daily blood pressure rise.
Athletic Performance	Daily or 2–3 hours before activity	70–140 mL daily, or a larger dose (2.5 cups/600 mL) 2–3 hours before an event	Ensures peak nitric oxide levels during exercise, maximizing oxygen efficiency and endurance.
General Health & Wellness	Daily or 3-4 times a week	125–250 mL (4–8 oz)	Provides a consistent intake of vitamins, minerals, and antioxidants to support overall health without overconsumption.

Safely Incorporating Beet Juice into Your Routine

For those new to beet juice, starting slowly is a great way to help your body adjust and to avoid potential digestive discomfort.

Tips for Starting Out

Begin with a small amount: Try starting with just 4 ounces (125 mL) daily to see how your body reacts before increasing the serving size.
Dilute and mix: The earthy taste of beet juice can be strong. Mixing it with other juices like apple, carrot, or ginger can improve palatability while still providing benefits.
Consider concentrates: For convenience, concentrated beet shots are available and can be a good way to get the nitrate benefits in a smaller volume.
Drink on an empty stomach: To maximize nitrate absorption, some experts suggest consuming beet juice on an empty stomach about 30 minutes before eating.

Potential Side Effects and Precautions

While beet juice is safe for most people, there are a few considerations to keep in mind:

Beeturia: The vibrant red color of beets can cause urine and stool to turn a pinkish or red hue. This harmless side effect is known as beeturia.
Kidney Stones: Beets are high in oxalates, which can increase the risk of kidney stones in susceptible individuals. If you have a history of kidney stones, it's best to consult a doctor.
Blood Pressure Levels: If you are already on medication for low or high blood pressure, consult your doctor. The blood pressure-lowering effect of beet juice could be significant and needs to be monitored.
Digestive Upset: New consumers may experience mild digestive issues, such as bloating or gas, especially with larger quantities.

Conclusion

There is no one-size-fits-all answer for how often you should drink beet juice a day, but for most people, consuming a moderate amount daily is perfectly safe and can offer significant health benefits, particularly for cardiovascular health and exercise performance. The key is to match your intake to your specific goals and to listen to your body. Starting with a smaller dose allows you to monitor its effects and adjust accordingly. As with any dietary supplement, consulting with a healthcare provider is recommended to ensure it aligns with your personal health profile and needs. By incorporating beet juice thoughtfully, you can tap into its powerful nitrate and antioxidant properties to support your wellness journey.

Frequently Asked Questions

For general wellness, a typical guideline is about one cup (250 mL) per day, but dosages vary in studies. Starting with a smaller amount (e.g., 125 mL) is a good approach to gauge your body's tolerance.

Yes, for most people, drinking beet juice every day is considered safe. However, individuals with certain health conditions, like a history of kidney stones or low blood pressure, should consult a doctor first.

For lowering blood pressure, drinking beet juice in the morning is often recommended to target the natural daily peak. For boosting athletic performance, consuming it 2–3 hours before a workout is most effective.

The effects can be relatively fast, with noticeable blood pressure reduction occurring within a few hours of drinking. For sustained benefits, however, consistent daily intake over several weeks is necessary.

The most common side effect is beeturia, which is harmless pink or red-colored urine or stool. Some people may also experience temporary digestive issues like gas or bloating, especially when first starting.

The earthy taste can be masked by mixing beet juice with other fruits and vegetables, such as apples, carrots, ginger, mint, or citrus fruits.

Individuals with a history of kidney stones should be cautious due to beet's high oxalate content. Those on blood pressure medication should consult their doctor before adding it to their diet.