Understanding Your Body: How Does Beet Root Make You Feel?

October 28, 2025 •

5 min read

Beetroot is one of the richest dietary sources of inorganic nitrates, which your body converts into beneficial nitric oxide. This conversion is responsible for many of the noticeable effects and answers the question: How does beet root make you feel? The sensations range from a powerful physical boost during exercise to subtle improvements in your overall well-being and digestion.

Quick Summary

Beetroot consumption can lead to feelings of increased energy and improved exercise stamina due to enhanced blood flow. It may also promote a sense of calm by supporting mood-regulating neurotransmitters and aids in smoother digestion. Awareness of its effects, including harmless pigment changes, is key.

Key Points

Enhanced Athletic Performance: The nitrates in beetroot convert to nitric oxide, which improves blood flow and oxygen delivery to muscles, leading to increased endurance and reduced fatigue during exercise.
Lowered Blood Pressure: Beetroot's nitric oxide production relaxes and dilates blood vessels, which significantly helps lower elevated blood pressure and reduces cardiovascular strain.
Improved Mental Clarity and Mood: Increased blood flow to the brain, along with mood-supporting compounds like tryptophan and folate, can lead to better cognitive function, mental sharpness, and a more positive state of mind.
Better Digestive Health: The high fiber content in both whole beets and juice promotes regular bowel movements, prevents constipation, and acts as a prebiotic to feed healthy gut bacteria.
Anti-inflammatory Effects: The betalain pigments in beets have potent antioxidant and anti-inflammatory properties that help combat chronic inflammation associated with various diseases.
Harmless Pigment Change: A common and harmless side effect is beeturia, where the red pigments turn urine and stool pink or red. This is temporary and not a cause for concern.

The Science Behind the Feeling: How Nitrates Affect You

At the core of beetroot's most potent effects are its high levels of dietary nitrates. When you consume beetroot, these nitrates are converted into nitric oxide (NO) within your body. Nitric oxide is a powerful signaling molecule that causes the tiny muscle cells around your blood vessels to relax, leading to vasodilation, or the widening of blood vessels. This process enhances blood flow and oxygen delivery to your brain, heart, and muscles, creating distinct and noticeable feelings.

Boosted Energy and Athletic Performance

One of the most widely reported feelings from beetroot consumption is a significant boost in energy and endurance, particularly for athletes. This is a direct result of increased nitric oxide production improving the efficiency of mitochondria—the energy powerhouses of your cells. Athletes often report feeling that they can perform at a high intensity for a longer period before feeling exhausted.

During Exercise: You might feel less fatigued and experience improved stamina, making high-intensity workouts feel less demanding.
Oxygen Use: By increasing oxygen delivery to your muscles, beetroot essentially lowers the oxygen cost of exercise, allowing you to use oxygen more efficiently.
Improved Recovery: Some users report that increased blood flow helps speed up recovery after exercise, reducing muscle soreness.

To maximize these benefits, many people consume beetroot juice 2 to 3 hours before a workout or competitive event, which is when blood nitrate levels typically peak.

A Calming Effect on Your Blood Pressure

For many, the feeling of high blood pressure is one of tightness or anxiety. Because beetroot's nitrates help dilate blood vessels, consuming it can lead to a feeling of relaxation and decreased pressure. This can have a calming effect on your overall cardiovascular system. Studies have shown that beetroot juice can significantly lower both systolic and diastolic blood pressure for several hours after consumption. For individuals with high blood pressure, this can translate to a noticeable sense of relief and improved heart health over time.

Mental Clarity and Mood Boost

Your brain, like your muscles, benefits from increased blood flow. The nitric oxide from beetroot promotes better circulation to the brain's frontal lobe, which is associated with higher-level thinking, decision-making, and working memory. This can lead to a feeling of increased mental sharpness and focus.

Beyond blood flow, beets contain other compounds that can influence your mood:

Tryptophan: This amino acid is a precursor to serotonin, often called the “happy hormone”. By supporting serotonin production, beets can contribute to a more relaxed and positive state of mind.
Folate: Beets are rich in folate (vitamin B9), and a deficiency in this vitamin has been linked to depressive symptoms. Adequate intake can support better mental health.
Betaine: As one of the richest dietary sources of betaine, beetroot also helps with liver function and detoxification, which can indirectly contribute to improved mood and overall well-being.

Digestive Regularity and Gut Health

Beets are an excellent source of dietary fiber, with both soluble and insoluble types. The feeling here is one of improved gut health and regularity. The fiber adds bulk to your stool, which can help prevent constipation and promote smoother, more predictable bowel movements. Furthermore, the fiber acts as a prebiotic, feeding the beneficial bacteria in your gut microbiome, which is crucial for nutrient absorption and immune function.

Reduced Bloating: For those sensitive to certain foods, the fiber and water content can help reduce bloating and regulate digestion.
Satiety: The fiber and water in beets can also make you feel fuller for longer, which is beneficial for weight management.

Potential Side Effects and Sensations

While the feelings from beetroot are largely positive, there are a few sensations you might experience that are benign but worth noting:

Beeturia: The vibrant red pigment in beets, betalain, is not always broken down during digestion, which can lead to pink or red urine and stool. This effect, known as beeturia, is completely harmless but can be alarming if you are unaware.
Digestive Discomfort: For some individuals, particularly those with irritable bowel syndrome (IBS) or sensitivity to FODMAPs (fermentable carbohydrates), the fructans in beets can cause digestive issues like bloating and gas.
Low Blood Pressure: People with naturally low blood pressure should be cautious with high consumption of beetroot juice, as it can lower blood pressure further.

Comparison of Beetroot Consumption Methods

The way you consume beetroot can influence the effects you feel. For example, raw or juiced beets may offer a more concentrated dose of nitrates compared to cooked beets.


Method of Consumption	Effects on the Body	Onset of Feeling	Potential Side Effects
Beetroot Juice	Potent athletic performance boost, significant blood pressure reduction, faster nitrate absorption.	2-3 hours for peak performance effects.	Beeturia more likely due to concentrated pigments; higher risk for those with low blood pressure.
Whole Cooked Beets	Good source of fiber, vitamins, and minerals. More moderate blood pressure effects. Less concentrated nitrate dose due to cooking.	Gradual, longer-term benefits with regular consumption.	Less likely to cause beeturia; potential for FODMAP-related digestive issues.
Raw Beets (e.g., grated in salads)	Retains maximum nutrient and nitrate content. Excellent source of fiber for gut health.	Similar to cooked beets, but with potentially stronger effects due to uncooked nitrates.	Highest chance of beeturia; potential for FODMAP sensitivity.

Conclusion

When you ask, how does beet root make you feel?, the answer is multi-faceted. Physically, you might feel more energized and enduring during exercise, and experience a calming effect on your cardiovascular system through lowered blood pressure. Mentally, the boost in blood flow can enhance focus and mood, supported by compounds like tryptophan and folate. Your digestive system is also positively affected, leading to greater regularity. While the vibrant red pigment and potential digestive discomfort are worth noting, the overall feeling from incorporating beetroot into your diet is one of powerful and natural wellness. To maximize the benefits for athletic performance, timed consumption of beetroot juice is a popular strategy, while regular intake of whole beets can provide consistent, long-term support for your heart, brain, and gut.

For more information on the health benefits of beets, you can read more at Healthline.

Frequently Asked Questions

Yes, beets can make you feel more energized, particularly during exercise. The nitrates in beets convert to nitric oxide, which improves oxygen efficiency and blood flow to muscles, allowing you to sustain physical activity longer with less fatigue.

The red or pink discoloration of urine after consuming beets is called beeturia. It is caused by betalain, the pigment that gives beets their color. Beeturia is a harmless phenomenon and is not a cause for concern.

Beetroot contains tryptophan, which is a building block for the neurotransmitter serotonin, often associated with improved mood. Additionally, its folate content helps with cognitive function, and its anti-inflammatory properties can reduce systemic inflammation linked to mood disorders.

Yes, beetroot can significantly benefit digestion due to its high fiber content. This promotes regularity, prevents constipation, and supports a healthy gut microbiome by acting as a prebiotic.

For peak athletic performance benefits, it is best to consume beetroot juice 2 to 3 hours before a workout or competition. This timing allows blood nitrate levels to peak and maximize oxygen efficiency.

Some individuals, especially those with sensitive digestive systems or conditions like IBS, may experience stomach upset, gas, or bloating from the fructans (a type of FODMAP) found in beets. Starting with smaller amounts can help your body adjust.

Eating a moderate amount of beets every day is safe for most people and can provide consistent health benefits. However, those with a history of kidney stones should be mindful of the oxalate content, and individuals with low blood pressure should monitor their intake.

The inorganic nitrates in beet root are converted into nitric oxide, which relaxes and widens blood vessels. This effect leads to a reduction in blood pressure, which can be beneficial for heart health.