Is it better to drink beetroot juice at night or in the morning?

November 15, 2025 •

4 min read

Studies have shown that drinking beetroot juice can significantly lower blood pressure due to its high nitrate content. Therefore, understanding is it better to drink beetroot juice at night or in the morning depends on your specific health objective and how your body responds to its potent compounds.

Quick Summary

The ideal time to drink beetroot juice varies by goal; morning consumption is often recommended for sustained energy and blood pressure control throughout the day, while nighttime intake may offer benefits for sleep quality for some individuals, though it can cause digestive issues. Timing largely depends on desired effects, whether it's athletic enhancement, cardiovascular support, or aiding sleep.

Key Points

For Blood Pressure: A morning dose provides sustained regulation throughout the day, mitigating the natural daily blood pressure rise.
For Athletic Performance: Drinking beetroot juice 2-3 hours before a workout enhances endurance and oxygen delivery to muscles.
For Sleep: A moderate, earlier evening intake may help relax blood vessels and support sleep, but individual reactions vary.
For Digestion and Detox: Consuming on an empty stomach in the morning can boost metabolism and aid liver detoxification.
For Nutrient Absorption: Taking the juice on an empty stomach, typically in the morning, maximizes the absorption of beneficial nitrates and other nutrients.
Consult a Doctor: Individuals with certain health conditions, like kidney stones or low blood pressure, should seek medical advice before regular consumption.

The Core Science: Nitrates and Nitric Oxide

At the heart of beetroot juice's health benefits are its naturally occurring nitrates. When you consume beetroot juice, the nitrates are converted into nitric oxide (NO) within the body. Nitric oxide is a powerful vasodilator, meaning it helps to relax and widen blood vessels. This effect leads to improved blood flow, which in turn offers a range of benefits, from lowering blood pressure to enhancing athletic performance. The timing of consumption affects how and when these nitric oxide benefits are most available to your body, influencing the outcome based on your goals.

The Case for Morning Consumption

Drinking beetroot juice in the morning, especially on an empty stomach, is a popular strategy to maximize its effects throughout the day. For many people, the body's nitric oxide levels are lowest in the morning, making it an opportune time to get a natural boost.

Morning benefits for blood pressure

Consuming beetroot juice in the morning can help blunt the natural rise in blood pressure that occurs as you wake and move through your day. Studies show that the nitrate concentration peaks in the blood about three hours after consumption and remains at a therapeutic level for roughly ten hours. A daily morning dose can therefore provide a sustained, regulating effect on blood pressure over a significant portion of the day.

Boosting athletic performance

Athletes frequently drink beetroot juice to enhance their endurance and performance. The nitrates boost oxygen delivery to the muscles, reducing fatigue and allowing for more efficient exercise. For maximum benefit, it's recommended to drink beetroot juice 2 to 3 hours before a workout session. This timing allows the nitrates to convert to nitric oxide and peak in the bloodstream just as you begin your training.

Supporting liver and digestion

For a daily detoxifying and digestive boost, morning is the ideal time. Beetroot juice, with its high fiber and betaine content, can stimulate stomach acid production and kickstart the digestive system. Many people find that a glass on an empty stomach maximizes nutrient absorption and aids in flushing out toxins, setting a healthy tone for the rest of the day.

The Case for Nighttime Consumption

While the morning offers distinct advantages, drinking beetroot juice in the evening or at night can also serve specific purposes, particularly related to relaxation and cardiovascular health during sleep.

Nighttime benefits for sleep quality

For individuals seeking improved sleep, beetroot juice may help. The relaxing effect of nitric oxide on blood vessels can aid in winding down for bed. Some research suggests that improved oxygen flow and moderated blood pressure can lead to better sleep quality, especially for those with conditions that disrupt breathing during sleep. It is important to monitor how your body reacts, as some may find the energy boost counterproductive to sleep.

Blood pressure management during rest

For those specifically managing blood pressure, a nightly intake could offer a different approach. While a morning dose regulates blood pressure throughout the active day, an evening dose could potentially support healthier levels during sleep. However, most studies favoring blood pressure regulation focus on morning intake for its all-day effect.

Comparison of Timing: Morning vs. Night


Feature	Morning Consumption	Nighttime Consumption
Primary Goal	Sustained energy, athletic performance, and all-day blood pressure regulation.	Supporting sleep quality and relaxation, managing blood pressure during rest.
Effects on Nitrates	Peak absorption on an empty stomach, coinciding with the body's daily blood pressure cycle.	Potential for relaxed blood vessels and improved oxygen flow, aiding in winding down for sleep.
Effect on Digestion	Can stimulate digestion and maximize nutrient uptake when consumed on an empty stomach.	High fiber content can potentially cause digestive upset, gas, or bloating for some individuals when consumed too close to bedtime.
Energy Levels	Provides a natural energy boost to start the day, fueling for exercise or a busy schedule.	May cause restlessness for some due to its energizing effect, interfering with sleep.
Side Effect Risk	Lower risk of nighttime issues like frequent urination or restlessness.	Potential for increased nighttime urination due to diuretic properties.

How to Choose the Right Timing for You

To determine the ideal time for you, consider your primary health goal. For general well-being, many experts recommend a morning dose to kickstart the day with sustained energy, improved circulation, and enhanced detoxification. If your main objective is to maximize athletic performance, timing your intake 2-3 hours before your workout is optimal.

If your focus is on sleep or nighttime cardiovascular support, experiment with a smaller dose earlier in the evening rather than right before bed. It's crucial to listen to your body and adjust accordingly, especially if you experience digestive discomfort or sleep disruption. You can also consider splitting your daily intake, with a smaller portion in the morning and another smaller portion in the afternoon to avoid potential nighttime side effects.

Important Precautions

While beetroot juice is generally safe, it's not suitable for everyone. Individuals with a history of kidney stones should be cautious due to beets' high oxalate content. Those with low blood pressure or who are on blood pressure medication should consult a healthcare professional before making beetroot juice a regular part of their diet, as it can cause significant blood pressure fluctuations. As a reminder, beets can cause a harmless, temporary reddish discoloration of urine and feces, a condition known as beeturia.

For more information on the various applications of beetroot, consider consulting resources like the WebMD article on beet supplements.

Conclusion

There is no single "better" time to drink beetroot juice; the optimal timing is entirely dependent on your individual health goals. Morning consumption is advantageous for those targeting sustained energy, improved athletic performance, and all-day blood pressure management. Meanwhile, a strategic evening dose may benefit those seeking sleep support, provided it doesn't cause restlessness. By understanding the distinct effects of nitrates at different times of day, you can tailor your intake to best suit your lifestyle and health objectives.

Frequently Asked Questions

For managing high blood pressure, drinking beetroot juice in the morning is generally most effective. The nitrates help regulate blood pressure throughout the day, when levels are typically highest.

While the vasodilating effect of beetroot juice can be relaxing, it's not a guarantee for better sleep for everyone. For some, its energizing effect can disrupt sleep, while others with conditions like COPD may find it beneficial for sleep quality.

For optimal athletic performance, you should drink beetroot juice 2 to 3 hours before your workout. This timing allows nitrate levels to peak in the blood, maximizing oxygen delivery and endurance.

Yes, drinking beetroot juice on an empty stomach is generally considered safe and can even maximize nutrient absorption. However, individuals with sensitive stomachs or prone to digestive issues might prefer to have it with food.

Possible side effects include stomach upset due to high fiber content, increased nighttime urination due to its diuretic properties, and potential sleep disruption from its energizing effects, particularly if taken right before bed.

Yes, beetroot juice can affect blood pressure levels. If you are already on blood pressure medication, you should consult a healthcare professional before regularly consuming beetroot juice to avoid significant fluctuations.

Yes, it is possible to drink beetroot juice twice a day. A small dose in the morning for sustained energy and another in the afternoon could be beneficial. However, moderate consumption is key, and you should listen to your body to avoid digestive discomfort.