What happens to your body if you eat beetroot for 7 days?

October 5, 2025 •

4 min read

A study in patients with heart failure revealed that consuming beetroot juice daily for just one week significantly improved submaximal aerobic endurance. So, what happens to your body if you eat beetroot for 7 days, and can these benefits extend to healthy individuals?

Quick Summary

Eating beetroot daily for seven days can improve cardiovascular function by lowering blood pressure, boost exercise performance and stamina, and enhance digestive health due to its high fiber content. The body also benefits from a surge in anti-inflammatory antioxidants.

Key Points

Blood Pressure Reduction: Expect a noticeable decrease in blood pressure, as dietary nitrates are converted to nitric oxide, which helps relax and widen blood vessels.
Improved Athletic Performance: Within a week, stamina and endurance can increase due to more efficient oxygen delivery to muscles.
Better Digestive Health: A surge in fiber intake will promote bowel regularity and support healthy gut bacteria.
Anti-Inflammatory Effects: The potent betalain antioxidants will begin to combat cellular oxidative stress and inflammation.
Harmless Red Urine/Stool: Don't be alarmed by beeturia, the temporary red or pink discoloration of your urine and feces, a harmless side effect.
Brain Function Support: Increased blood flow to the brain, specifically the frontal lobe, may enhance cognitive functions like decision-making.
Potential for Mild Side Effects: Some individuals may experience minor digestive upset like bloating or cramping due to the increased fiber.

Beetroot has been celebrated for centuries, dating back to the ancient Romans and Greeks, who recognized its medicinal properties. Modern science continues to reveal numerous reasons why this vibrant vegetable deserves a spot in our diets. A dedicated seven-day period of incorporating beetroot can introduce a host of positive changes, driven primarily by its rich content of nitrates, betalains, and fiber. These compounds work synergistically to support cardiovascular, digestive, and athletic health, though it's important to be mindful of potential side effects, such as beeturia.

The Cardiovascular Impact: Lower Blood Pressure and Improved Blood Flow

One of the most well-researched benefits of beetroot is its effect on the cardiovascular system. Beets are exceptionally high in dietary nitrates, which your body converts into nitric oxide. Nitric oxide is a potent vasodilator, meaning it helps to relax and widen blood vessels. Within just a few hours of consumption, this can lead to a measurable drop in blood pressure. Over a consistent seven-day period, this effect can become more sustained, contributing to improved overall heart health. This improved blood flow also ensures that more oxygen reaches your muscles, brain, and other vital organs, optimizing their function.

Supporting Heart Muscle Strength

Research has shown that even a one-week regimen of beetroot juice can improve exercise tolerance in older adults with heart failure. This is likely due to the enhanced efficiency of mitochondria—the energy producers in your cells—which helps reduce the oxygen cost of exercise. For individuals with a healthy cardiovascular system, this translates to better endurance and less fatigue during physical activity.

Athletic Performance: Boosting Stamina and Endurance

For athletes and fitness enthusiasts, a week of beetroot consumption can be a game-changer. The increased nitric oxide production improves blood flow and oxygen delivery to muscles, which can reduce the oxygen needed during submaximal exercise. Studies have found that cyclists who consumed beetroot juice for about a week showed improved time-trial results and increased stamina. The peak effects of nitrates appear 2-3 hours after consumption, making it an ideal pre-workout supplement for a high-intensity workout.

The Science Behind Increased Endurance

The improved oxygen utilization is especially beneficial during endurance activities. For events like long-distance running or cycling, consistent beetroot intake can help delay fatigue and increase the time it takes to reach exhaustion. A dedicated seven-day routine allows the body to build up these effects, potentially leading to noticeable performance gains during training.

Digestive Health: A Week of Improved Gut Function

Beetroot is a great source of both soluble and insoluble fiber, with about 2-3 grams per 100-gram serving. A one-week incorporation of beets can help promote digestive health by feeding the friendly bacteria in your gut. This bulks up stools and keeps bowel movements regular, preventing constipation. This consistent fiber intake supports a healthy gut microbiome, which is crucial for overall wellness and immune function.

Anti-Inflammatory and Antioxidant Power

The deep red color of beetroot comes from powerful antioxidants called betalains. A week of regular consumption can help combat oxidative stress and inflammation throughout the body. Chronic inflammation is a key factor in many diseases, including heart disease and cancer. The anti-inflammatory properties of betalains are thought to help protect cells from damage, though more human studies are needed to confirm the effects of normal dietary intake.

What to Expect Over 7 Days: A Comparison


Potential Benefits (Within 7 days)	Potential Side Effects & Precautions
Lowered Blood Pressure: Significant reduction in resting systolic blood pressure.	Beeturia: Harmless red or pink urine and stool may occur.
Increased Stamina: Improved endurance and oxygen use during exercise.	Kidney Stones: High oxalate content may increase risk in susceptible individuals.
Improved Digestion: Consistent fiber intake promotes bowel regularity.	Digestive Upset: High fiber can cause bloating or cramps in some people.
Reduced Inflammation: Increased intake of antioxidant betalains.	Hypotension: Those with low blood pressure should be cautious due to further lowering effects.
Potential Brain Boost: Increased blood flow to the brain, especially the frontal lobe.	Blood Sugar: Moderate glycemic index means excessive amounts could affect blood sugar.

Ways to Incorporate Beetroot for 7 Days

Juicing: A daily glass of beetroot juice is a popular and efficient method for a concentrated dose of nitrates. Blending it with apple, ginger, or carrots can make it more palatable.
Salads: Shredded raw beetroot adds a crunchy texture and vibrant color to salads.
Roasting: Roasting beets brings out their natural sweetness and is an easy, delicious side dish.
Smoothies: Adding half a small beet to your morning smoothie can give you a nutrient and energy boost.
Sauces & Dips: Beetroot can be blended into hummus or other dips for a nutritious and colorful snack.
Pickling: Pickled beetroot can provide probiotic benefits, though some nutrients may be lost in the process.

Conclusion: A Powerful Short-Term Boost with Long-Term Potential

Incorporating beetroot into your diet for just seven days can lead to a notable enhancement in cardiovascular and athletic function, alongside improved digestive regularity. The body's production of nitric oxide from dietary nitrates is the key driver behind many of these rapid changes, including lowered blood pressure and increased stamina. As with any dietary change, moderation is key, and it's essential to be aware of potential side effects like beeturia and the impact on blood pressure, especially if you have pre-existing conditions. For those seeking a low-calorie, nutrient-dense way to boost their health, a one-week beetroot regimen is a simple and effective start. While a week provides a great initial push, long-term, consistent intake will yield the most sustained benefits.

For more in-depth scientific analysis on the physiological effects of dietary nitrates, consult research such as the 2021 review on beetroot's function.

Frequently Asked Questions

For noticeable effects, some studies have used around 250ml of beetroot juice daily, while others have explored consuming a small whole beet (about 75g). Starting with half a small beet and seeing how your body responds is a good approach.

While all forms are beneficial, raw beetroot juice may have a stronger effect on blood pressure than cooked beets because cooking can reduce the nitrate content. Raw beets also retain more Vitamin C, which can be sensitive to heat.

No, beeturia is a completely harmless condition caused by the betalain pigments in beetroot passing through your body. It is not a sign of bleeding or a medical problem and will resolve once you stop eating beets.

Individuals with low blood pressure (hypotension) or those on blood pressure medication should be cautious and monitor their levels, as beets can lower blood pressure further. People prone to calcium oxalate kidney stones should also limit their intake due to beets' high oxalate content.

Some people may experience bloating or cramps due to the high fiber and FODMAP content of beets, particularly if they have a sensitive digestive system or IBS. Reducing your portion size can help mitigate these symptoms.

Beetroot juice contains beneficial nutrients that support overall health, but your body has its own natural detoxification systems, primarily the liver and kidneys, that work efficiently on their own. It is not a magic detox solution.

Both options offer benefits, but eating the whole vegetable provides the full amount of dietary fiber, which is important for digestive health. Juicing concentrates the nitrates for a potent cardiovascular boost.