The Best Way to Take Beetroot Juice for Maximum Benefits

November 28, 2025 •

4 min read

According to a 2022 review of studies, daily consumption of beetroot juice significantly reduced systolic blood pressure. To get the most out of this vibrant superfood, understanding the best way to take beetroot juice is essential, focusing on timing, combinations, and preparation methods.

Quick Summary

This guide outlines optimal strategies for consuming beetroot juice, including the best timing for specific health goals like lowering blood pressure or boosting athletic performance. It also provides palatable recipe ideas and cautions for safe, effective intake.

Key Points

Timing Matters: For lowering blood pressure, drink beetroot juice in the morning on an empty stomach to align with the body's natural blood pressure cycle.
Boost Athletic Performance: Consume beetroot juice 2-3 hours before a workout to maximize nitric oxide levels, which enhances stamina and oxygen efficiency.
Mix and Match: To improve taste, blend beetroot with sweeter fruits like apples, oranges, or berries, or with vegetables like carrots and ginger to balance the earthy flavor.
Choose Your Method: Juicing provides a purer, higher-potency liquid, while blending retains fiber and can be easier with cooked beets.
Start Slow: Begin with a smaller serving to assess your body's reaction and avoid potential side effects like beeturia (harmless red urine) or digestive issues.
Consult a Professional: Individuals with certain health conditions, like a history of kidney stones or those on blood pressure medication, should consult a doctor before regular consumption due to the high oxalate content and blood pressure effects.

Optimizing Your Beetroot Juice Intake

Beetroot juice is a nutritional powerhouse, but its earthy flavor can be off-putting for some. The key to consistency is finding a method that suits your taste and health goals. This section explores the best practices for consuming this potent elixir.

Timing Your Beetroot Juice for Maximum Effect

When you drink beetroot juice can significantly impact its benefits, particularly due to its high nitrate content. The body converts nitrates into nitric oxide, which helps widen blood vessels and improve circulation.

For Lowering Blood Pressure

For those aiming to manage blood pressure, research suggests a morning dose is most effective. Blood pressure naturally rises in the morning, and taking beetroot juice roughly 30 minutes before breakfast can help counteract this effect. On an empty stomach, absorption of nitrates may be more efficient, and the vasodilating effect can last for several hours, supporting cardiovascular health throughout the day.

For Boosting Athletic Performance

Athletes looking to increase stamina should time their intake accordingly. Nitric oxide levels in the blood typically peak 2 to 3 hours after consumption. Therefore, consuming beetroot juice 2-3 hours before a workout or competitive event is ideal to maximize oxygen efficiency and endurance. The improved oxygen delivery to muscles can help you push harder for longer.

For General Wellness

For general health and vitality, a morning serving is a great way to start your day. It provides a nutrient-dense energy kick without the crash associated with sugary drinks. Drinking it consistently, regardless of timing, will still provide benefits like reduced inflammation and improved digestion.

Making Beetroot Juice More Palatable

If the earthy taste of pure beetroot juice is a challenge, mixing it with other fruits and vegetables can create a delicious and balanced beverage. Some popular combinations include:

The ABC Blend: Apple, Beetroot, and Carrot. The sweetness of the apple and carrot masks the earthiness of the beet, creating a balanced flavor profile.
Tropical Twist: Beetroot with Orange and Ginger. The bright, citrusy flavor of orange cuts through the beet taste, while ginger adds a spicy kick.
Berry Blast: Beetroot with Strawberries and Blueberries. Berries are packed with antioxidants and their sweetness makes the juice more enjoyable.
Green Booster: Beetroot with Spinach and Cucumber. For a more vegetable-focused drink, spinach and cucumber can mellow the flavor without adding too much sugar.

Raw vs. Cooked Beetroot

Juicing raw beets provides the highest concentration of heat-sensitive nutrients like vitamin C. However, using cooked beets (boiled or roasted) can create a sweeter, less intense flavor profile. While some nutrients are lost in cooking, cooked beets are often easier to process in a blender.

How to Prepare Beetroot Juice at Home

For the freshest juice, you can use either a juicer or a blender.

Using a Juicer

Wash and scrub beetroots, carrots, and other ingredients thoroughly.
Trim the leafy tops and root ends.
Cut ingredients into small chunks that fit your juicer.
Feed the ingredients through the juicer and serve immediately for peak freshness.

Using a Blender

Wash and chop ingredients into smaller pieces.
Add a small amount of water or a liquid base like apple juice to help with blending.
Blend until smooth.
Strain the pulp using a fine-mesh sieve or cheesecloth for a smoother consistency.

A Comparison of Juicing Methods


Feature	Juicer	Blender	Pre-Made	Beetroot Powder
Preparation	Time-consuming; requires specific equipment.	Quick; uses standard equipment (or cooked beets).	Instant; grab and go.	Instant; just mix with liquid.
Nutrient Content	High; preserves most heat-sensitive nutrients.	Good; depends on raw vs. cooked ingredients.	Variable; depends on pasteurization and storage.	Good; provides concentrated nitrates and nutrients.
Fiber	Low; most pulp is removed during extraction.	High; retains all the fiber from the ingredients.	Low; filtered and clarified during processing.	Low; a concentrated form of the active ingredients.
Taste	Pure, earthy flavor (can be mixed).	Smoother texture and flavor (easy to mix).	Standardized; may contain additives.	Can have a strong, concentrated taste.
Cost	High initial cost for equipment, but lower long-term.	Low initial cost if you own a blender.	High per-serving cost.	Moderate cost, but cost-effective for daily use.

Conclusion

There is no single "best" way to take beetroot juice, but rather an optimal approach tailored to your specific needs. Timing your intake can amplify benefits like blood pressure management and athletic performance. For those sensitive to the flavor, incorporating other fruits and vegetables can make the experience more enjoyable. Whether you prefer the raw, nutrient-dense power of fresh juice or the convenience of a pre-made blend, consistency is key to reaping the rewards of this powerful vegetable. For those with underlying health conditions, especially regarding blood pressure or kidneys, always consult a healthcare professional before incorporating new supplements into your routine.

For more in-depth information on the physiological effects of beetroot, consider exploring academic resources like the National Institutes of Health.

Frequently Asked Questions

Yes, drinking beetroot juice daily is generally safe and beneficial for many people, especially when consumed in moderation. It can provide a consistent supply of nitrates, vitamins, and minerals. However, moderation is key, as excessive intake may cause gastrointestinal discomfort due to its high fiber content.

The best time depends on your health goals. For managing blood pressure, morning is ideal. For boosting athletic performance, drink it 2-3 hours before your workout. For general wellness, a morning drink is excellent for a nutrient-dense energy start to your day.

Yes, it is often recommended to drink beetroot juice on an empty stomach, particularly 30 minutes before breakfast, as this may enhance the absorption of its nitrates. However, those with a sensitive stomach may prefer to have it with food to prevent digestive irritation.

You can significantly improve the taste by blending it with other ingredients. Popular combinations include mixing it with sweet fruits like apples, oranges, or bananas, and adding a kick of flavor with ginger, lemon, or mint.

Beetroot juice can support weight loss efforts as part of a balanced diet and exercise routine. It is low in calories, high in fiber, and can boost stamina, helping you exercise more effectively and feel full longer.

Juicing extracts the liquid, resulting in a pulp-free drink that provides concentrated nutrients, though it removes most of the fiber. Blending keeps the entire vegetable, resulting in a thicker smoothie with all the dietary fiber intact.

The most common and harmless side effect is beeturia, where urine or stools turn a pinkish-red color. Some people might experience mild digestive issues like bloating or gas, especially with large quantities. Those prone to kidney stones should be cautious due to high oxalate levels.