Is it better to drink beets in the morning or at night? The definitive guide

January 1, 2026 •

4 min read

According to a 2022 review of studies, daily consumption of beetroot juice can significantly reduce systolic blood pressure in adults with hypertension. The precise timing of this healthy habit, however, can maximize specific benefits, from athletic endurance to cardiovascular health and even sleep quality.

Quick Summary

Deciding the best time to consume beets depends on your personal health objectives. Morning intake is ideal for those seeking to lower blood pressure or boost athletic performance, while evening consumption may help support cardiovascular health and improve sleep quality.

Key Points

Timing depends on your goal: Drink beets in the morning to support daytime blood pressure regulation and athletic performance, or at night for potential cardiovascular support during rest and improved sleep quality.
Morning for blood pressure: Consuming beet juice in the morning can help blunt the natural midday peak in blood pressure by timing the nitric oxide concentration with this daily rhythm.
Pre-workout for athletes: For enhanced endurance and oxygen efficiency, drink beet juice 2–3 hours before exercising, allowing peak nitric oxide levels to coincide with your workout.
Night for resting heart health: The relaxing effect of beet nitrates on blood vessels can support cardiovascular health and function while you sleep.
Can affect sleep: While generally fine, some sensitive individuals may find the mild energy boost from beets disruptive to sleep if consumed too close to bedtime.
Consistency is key: Whether morning or night, the most important factor for long-term health benefits is consistent, regular consumption.
Listen to your body: Pay attention to how your body responds to beets at different times of the day to find the best schedule for your individual needs.

Morning vs. Night: Tailoring Your Beet Consumption

Beets are a nutritional powerhouse, rich in dietary nitrates that convert to nitric oxide in the body. This conversion is the source of many of beets' well-documented health benefits, including improved blood flow, lowered blood pressure, and enhanced athletic performance. The time of day you consume beets can strategically align these benefits with your body's natural rhythms and personal goals.

The Case for Drinking Beets in the Morning

For many, the morning is the optimal time to drink beetroot juice. This is especially true for those targeting specific health outcomes like blood pressure regulation and enhanced exercise performance.

Blood Pressure Management: Blood pressure naturally rises in the morning and peaks around midday. By consuming beets in the morning, approximately 30 minutes before breakfast, you can time the peak nitric oxide concentration to coincide with this natural cycle. The vasodilating effect of nitric oxide widens blood vessels, helping to blunt this midday blood pressure peak and provide cardiovascular support throughout the day.
Athletic Performance: Dietary nitrates from beets enhance oxygen utilization and increase blood flow to muscles. For athletes and those who exercise, consuming beet juice 2–3 hours before a workout is crucial for maximizing benefits. This allows time for the body to convert nitrates into nitric oxide, peaking just as you begin your exercise, leading to improved endurance and oxygen efficiency.
General Energy Boost: The morning is an excellent time for a general wellness boost. The vitamins, minerals, and natural energy kick from beets can help you start the day feeling energized and refreshed, supporting cognitive function and overall vitality.

The Case for Drinking Beets at Night

While less common, drinking beets in the evening can also be beneficial, particularly for those prioritizing heart health and sleep quality.

Cardiovascular Support During Sleep: The vasodilating properties of beetroot's nitrates help relax blood vessels and improve blood flow. For some individuals with high blood pressure, incorporating beet juice into a nightly routine can help support cardiovascular health while the body is at rest.
Potential Sleep Aid: Some nutrients in beets, such as potassium, vitamin C, and fiber, support certain biochemical pathways that can contribute to better sleep quality. A study on patients with chronic obstructive pulmonary disease (COPD) found that a glass of beet juice at bedtime might improve overall sleep quality.
Antioxidant and Anti-inflammatory Effects: The betalain pigments in beets have potent antioxidant and anti-inflammatory properties. Consuming beets at night allows these compounds to work through the evening, combating oxidative stress and inflammation, which can contribute to overall wellness.
Considerations for Nighttime Consumption: It's worth noting that some sensitive individuals might experience a mild energy boost that could interfere with sleep. Furthermore, drinking beet juice on an empty stomach can lead to digestive discomfort for some. Therefore, listening to your body's response is key.

Comparison: Morning vs. Night Beet Consumption


Feature	Morning Consumption	Night Consumption
Primary Goal	Blood pressure regulation, athletic performance, and general energy boost.	Cardiovascular support during sleep, improved sleep quality, and anti-inflammatory benefits.
Timing	30 minutes before breakfast for blood pressure; 2-3 hours before a workout for athletic performance.	Before bed or earlier in the evening to allow for digestion.
Benefit Focus	Optimizes nitric oxide production for peak activity periods during the day.	Supports resting cardiovascular function and leverages anti-inflammatory effects overnight.
Absorption	Potentially better absorption on an empty stomach for maximum nitrate uptake.	May be slower due to other digestive processes, but can provide sustained benefits.
Potential Side Effects	Generally low risk, mainly related to digestive sensitivity.	Possible sleep disruption for some sensitive individuals due to mild energy boost.

How to Drink Beet Juice for Health

Regardless of timing, maximizing the benefits of beet juice involves mindful preparation and consumption.

Practical Tips for Beet Juice Intake

Mix it up: To counteract the strong, earthy flavor, consider mixing beet juice with other fruits and vegetables. Lemon, ginger, and carrot are popular additions that enhance taste and nutritional value.
Choose the right form: While fresh juice is ideal, beet juice is also available in concentrated shots or powder form for convenience. Ensure your product has no added sugars or sodium for the healthiest choice.
Avoid certain products: Some studies suggest that using mouthwash or chewing gum immediately after consuming beets can inhibit the nitrate conversion process, reducing its effectiveness.
Stay consistent: For long-term benefits, consistency is key. Regular consumption is more important than the single timing of a dose. Some athletes consume beets for several days leading up to an event to build up nitrate levels.

Recipe for a Morning Power-Up Beet Juice

1 medium beet, peeled and chopped
1 carrot, chopped
1 apple, cored and chopped
1/2 inch ginger, peeled

Combine all ingredients in a juicer and enjoy immediately. This mix is a great way to start your day with a nutrient-dense energy boost.

Recipe for a Calming Nighttime Beet Juice Blend

1/2 cup pure beet juice
1/2 cup warm detox tea (e.g., chamomile or elderflower)
Splash of lemon juice to soften the earthy flavor

Warm the tea, then mix in the beet and lemon juice. This blend can be a soothing addition to your evening routine, potentially aiding relaxation and preparing your body for rest.

Conclusion: Which is the Best Time?

The best time to drink beets ultimately depends on your primary health objective. If your goal is to boost athletic performance or regulate blood pressure throughout the active hours of your day, drinking beet juice in the morning is the more strategic choice. If you are seeking to support long-term heart health or potentially improve sleep quality, a glass in the evening may be more suitable. As with any dietary change, listen to your body and consider your personal goals. Regular and consistent consumption is the most important factor for reaping the significant health benefits of this remarkable root vegetable. You can learn more about the numerous health benefits of beets on the official Healthline article: 9 Impressive Health Benefits of Beets..

Frequently Asked Questions

For some, the nutrients in beet juice like potassium and magnesium may support biochemical pathways that aid in relaxation, potentially helping with sleep quality. However, results can vary, and some sensitive individuals may find it mildly energizing.

Yes, drinking beet juice daily is generally safe for most people and can provide continuous health benefits, especially for blood pressure management. However, consult a doctor if you have underlying conditions like diabetes or kidney stones.

The blood-pressure-lowering effects of beet juice can begin within a few hours of consumption, but for consistent management, regular daily intake is necessary. Some studies show progressive improvements over several weeks.

For optimal absorption of nitrates, many studies on blood pressure have administered beet juice on an empty stomach, about 30 minutes before breakfast. However, if you experience digestive discomfort, it's best to consume it with food.

Drinking beet juice at night can promote relaxation of blood vessels and support cardiovascular health while you sleep. It may also provide anti-inflammatory and antioxidant benefits overnight.

No, for maximum effect, it is best to drink beet juice 2-3 hours before a workout. This gives your body enough time to convert the nitrates into nitric oxide, which peaks around that time and optimizes oxygen utilization.

Yes, it is a common and harmless side effect known as 'beeturia,' which can turn your urine or stool a pinkish-red color after consuming beets.

A daily dose of about 8 ounces (250 mL) of beet juice is often recommended for supporting healthy blood pressure. For athletic performance, dosages vary, but concentrated shots often contain the optimal amount of nitrates.