Is it Okay to Take Beets Every Day?

December 9, 2025 •

4 min read

According to a 2015 study funded by the British Heart Foundation, a daily glass of beetroot juice significantly lowered the blood pressure of people with hypertension. This powerful root vegetable, known for its vibrant color, is packed with nutrients, but the question of whether it's safe and beneficial for daily consumption requires a balanced look at both the pros and cons.

Quick Summary

This article explores the health implications of eating beets daily, covering the proven benefits related to heart health, athletic performance, and digestion, while also detailing potential risks such as kidney stone formation, specific interactions, and the harmless phenomenon of beeturia. It concludes that daily consumption is safe for most people in moderation, but advises specific individuals to proceed with caution and consult a doctor.

Key Points

Blood Pressure Reduction: Beets contain nitrates that convert to nitric oxide, helping to relax and widen blood vessels and significantly lower blood pressure.
Enhanced Athletic Performance: The nitrates in beets improve oxygen delivery to muscles, boosting stamina and endurance during exercise.
Rich in Nutrients: Beets are a great source of essential nutrients, including fiber, folate, manganese, and powerful antioxidants like betalains.
Kidney Stone Risk: Due to their high oxalate content, daily beet consumption may increase the risk of kidney stones in susceptible individuals.
The Harmless Side Effect of Beeturia: The red pigment in beets can cause a harmless pink or red discoloration of urine or stool, known as beeturia.
Important to Diversify: While healthy, relying solely on beets for nutrients can lead to deficiencies of other vitamins and minerals found in a varied diet.
Consult a Doctor: Individuals with low blood pressure, kidney issues, or on certain medications should consult a healthcare provider before consuming beets daily.

The Case for Daily Beet Consumption

Beets are often lauded as a superfood, and for good reason. A single cup provides a robust nutritional profile, including fiber, folate, manganese, and potassium. Incorporating beets into your daily diet can offer several science-backed advantages, particularly when it comes to cardiovascular health and athletic performance.

Heart Health and Blood Pressure Regulation

One of the most well-documented benefits of beets is their positive impact on blood pressure. This effect is largely due to their high concentration of dietary nitrates. When consumed, these nitrates are converted into nitric oxide in the body, which helps to relax and widen blood vessels. This, in turn, improves blood flow and helps to lower overall blood pressure.

Nitric Oxide Conversion: The body converts nitrates in beets to nitric oxide, which helps to relax and dilate blood vessels.
Long-Term Benefit: Regular, consistent intake is often necessary to sustain these blood-pressure-lowering effects.
Reduced Risk: Managing blood pressure is a key factor in reducing the risk of heart disease and stroke.

Improved Athletic Performance

For athletes and fitness enthusiasts, beets are a popular choice for their ability to boost endurance and improve performance. The same nitric oxide that benefits heart health also plays a role here. It enhances oxygen delivery to the muscles, improving their efficiency and allowing for longer, more strenuous workouts with less fatigue. Peak effects are typically seen within a couple of hours of consumption.

Anti-Inflammatory and Digestive Benefits

Beets contain powerful pigments called betalains, which are responsible for their vibrant color and possess strong anti-inflammatory properties. By combating oxidative stress and inflammation, these compounds support overall cellular health. Additionally, beets are a good source of dietary fiber, with about 4 grams in a one-cup serving. This fiber supports gut health, aids digestion, and can help prevent constipation.

Potential Risks and Considerations of Daily Intake

While generally safe for most people, consuming beets daily comes with potential risks and side effects that warrant attention. Moderation is key to maximizing the benefits while minimizing potential drawbacks.

Kidney Stones and Oxalate Content

Beets are high in oxalates, natural compounds that can contribute to the formation of calcium oxalate kidney stones in susceptible individuals. For those with a history of kidney stones or a predisposition, a high daily intake of beets or beet juice is not recommended. Cooking can reduce the oxalate content, and pairing beets with calcium-rich foods can help bind oxalates in the gut, preventing their absorption.

The Harmless Alarm of Beeturia

One of the most noticeable, yet harmless, side effects of eating red beets is beeturia, which is the pink or red discoloration of urine or stool. This is caused by the beet's betalain pigments passing through the body undigested. While it can be alarming, especially if mistaken for blood, it poses no health risk and simply indicates that the body has not fully broken down the pigments.

Effects on Blood Pressure and Gut Health

For those with naturally low blood pressure (hypotension) or who are taking blood pressure medication, the potent blood-pressure-lowering effects of daily beet consumption could be problematic. It is essential to monitor blood pressure and consult a healthcare provider in these cases. Furthermore, beets are high in fructans, a type of fermentable carbohydrate. This can lead to digestive issues like gas and bloating in individuals with a sensitive stomach or irritable bowel syndrome (IBS).

Daily Beet Consumption Comparison


Feature	Pros of Daily Beets	Cons of Daily Beets
Cardiovascular Health	Significant reduction in blood pressure due to high nitrate content.	Can lower blood pressure too much for individuals with hypotension.
Athletic Performance	Enhanced endurance and stamina through improved oxygen delivery.	No major drawback, but timing of consumption is important for maximum benefit.
Digestive Health	Promotes regular bowel movements with a high fiber content.	High fructan content can cause gas, bloating, and discomfort in sensitive individuals.
Nutrient Intake	Rich source of vitamins, minerals, and antioxidants.	Excessive consumption can accumulate minerals, potentially straining the liver.
Kidney Health	Generally safe for most individuals as part of a balanced diet.	High oxalate content increases kidney stone risk in prone individuals.
Other Effects	Provides powerful anti-inflammatory benefits.	Can cause beeturia (harmless red urine/stool).

Is it Safe for Everyone? A Cautionary Note

While the health benefits are impressive, a one-size-fits-all approach to nutrition doesn't apply to beets. Certain individuals should exercise caution or avoid them altogether. The risk of kidney stones due to high oxalates is a primary concern for those with a history of the condition. Similarly, individuals with hypotension should be mindful of the blood-pressure-lowering effect. For those with hemochromatosis, a condition causing excessive iron accumulation, the moderate iron content in beets could be a concern. If you have any chronic health conditions or are on medication, it's always best to consult a healthcare professional before incorporating a new food like beets into your daily regimen. For more detailed information on nutrient interactions, consult resources like the National Institutes of Health.

Conclusion: Balance is the Best Approach

For the average healthy adult, consuming beets daily in moderation is generally safe and offers numerous health benefits, particularly for blood pressure, inflammation, and athletic performance. A serving size of about one cup of cooked beets or up to two cups of beet juice is a common recommendation. The key is to listen to your body and observe any side effects, like beeturia or digestive discomfort. By being mindful of potential risks, especially related to kidney stones or low blood pressure, you can safely enjoy this nutrient-dense vegetable as part of a varied and balanced diet. It’s not a magic cure-all, but a valuable addition to a healthy lifestyle.

Frequently Asked Questions

For most healthy individuals, a common recommendation is one cup of cooked beets or one to two cups of beet juice per day. Moderation is key, especially to avoid side effects like digestive upset or issues related to high oxalate content.

Yes, beets contain high levels of oxalates, which can contribute to the formation of calcium oxalate kidney stones in people who are prone to them. If you have a history of kidney stones, it's best to limit your intake or consult a doctor.

No, beeturia is a harmless condition caused by the natural betalain pigments in red beets passing through the body. It can be startling, but it poses no health risks and is temporary.

In individuals who already have low blood pressure (hypotension) or are taking medication for high blood pressure, the potent blood-pressure-lowering effect of beets could be a concern. It's advisable to monitor your blood pressure and speak with a doctor.

Both offer health benefits. Beet juice provides a concentrated dose of nitrates, which is beneficial for blood pressure and athletic performance, but whole beets provide more dietary fiber, which is important for digestive health. Both are good options depending on your specific health goals.

Beets are low in calories and high in fiber, which can support weight management by promoting feelings of fullness and aiding digestion. However, they are not a 'magic pill' for weight loss and should be part of a balanced diet and active lifestyle.

Yes, beets contain betalains, which are pigments with strong antioxidant and anti-inflammatory effects. These compounds can help protect cells from damage and reduce inflammation throughout the body.