What happens to your body when you eat beetroot every day?

According to a 2023 study published in Healthline, beets boast an impressive nutritional profile, high in valuable vitamins, minerals, and plant compounds. So, what happens to your body when you eat beetroot every day? Regular consumption can lead to significant improvements in cardiovascular health, athletic endurance, and cognitive function, but it's important to understand both the pros and cons.

Quick Summary

This article explores the comprehensive physiological effects of daily beetroot consumption, detailing its positive impact on blood pressure, exercise performance, and liver detoxification, while also addressing potential side effects like beeturia and the risk of kidney stones.

Key Points

• Blood Pressure Reduction: The high concentration of dietary nitrates in beetroot is converted into nitric oxide, which helps dilate blood vessels and can significantly lower blood pressure.

• Enhanced Athletic Performance: Nitrates in beetroot improve the efficiency of oxygen use during exercise, boosting stamina and endurance, especially for high-intensity activities.

• Supports Liver Detoxification: Betalains and betaine compounds in beetroot assist in liver detoxification by activating enzymes and helping to reduce fatty deposits.

• Improved Digestive Health: As a great source of fiber, beetroot promotes regular bowel movements and feeds beneficial gut bacteria, contributing to overall gut health.

• Reduced Inflammation: The betalain pigments have antioxidant and anti-inflammatory properties that help combat chronic inflammation associated with various diseases.

• Potential for Kidney Stones: Due to their high oxalate content, daily consumption can increase the risk of forming kidney stones in individuals prone to them.

• Causes Beeturia: Consuming beetroot can cause urine and stool to turn pink or red, a harmless phenomenon known as beeturia.

• Nutrient Loss in Cooking: Water-soluble nitrates and other vitamins can be lost when beetroot is boiled, so steaming, roasting, or eating it raw is often recommended for maximum benefits.

Beetroot, a vibrant root vegetable known for its earthy flavor, has gained recognition as a superfood due to its rich concentration of health-promoting compounds. Eating beetroot every day can trigger a variety of positive and some potentially negative changes in your body, primarily driven by its high content of inorganic nitrates and unique pigments called betalains. Understanding these effects is key to incorporating this powerful vegetable into your daily diet safely and effectively.

The Cardiovascular and Circulatory Impact

One of the most well-documented effects of daily beetroot intake is its ability to support cardiovascular health. Beets are a rich source of dietary nitrates, which your body converts into nitric oxide. This process is crucial because nitric oxide signals the tiny muscle cells around your arteries to relax and dilate, a process known as vasodilation.

Lowering Blood Pressure

Numerous studies have shown that consuming beetroot juice or beetroot itself can significantly lower both systolic and diastolic blood pressure, particularly in individuals with high blood pressure (hypertension). The nitrates from beetroot create a temporary but significant reduction in blood pressure, making regular consumption beneficial for long-term management. For example, one study found that patients with high blood pressure who drank 250ml of beetroot juice daily returned to the 'normal' blood pressure range by the end of the study. This effect is so potent that some researchers compare its impact to that of some blood pressure medications.

Protecting Heart and Blood Vessels

By increasing nitric oxide production, beetroot helps to maintain the function of the endothelium, the crucial layer of cells lining your blood vessels. Endothelial dysfunction is a major risk factor for heart disease. The betalain pigments in beetroot, which have powerful antioxidant and anti-inflammatory properties, further protect the heart by reducing the oxidation of LDL ('bad') cholesterol, which can damage artery walls.

Improved Athletic Performance and Stamina

Athletes and fitness enthusiasts often turn to beetroot to boost their performance. The nitrates converted into nitric oxide enhance exercise capacity by increasing oxygen efficiency. This means your body uses less oxygen to perform the same amount of work, allowing you to exercise harder and for a longer duration before feeling fatigued.

• Enhanced endurance: Cyclists and runners have reported improved performance and increased stamina after consuming beetroot juice, especially in the final stages of a race.
• Better oxygen use: Studies show that consuming beetroot can increase oxygen use by up to 20%, boosting cardiorespiratory performance.
• Optimal timing: To maximize these benefits, it is recommended to consume beets or their juice about 2–3 hours before training or competition, as this is when blood nitrate levels peak.

Digestive and Liver Health

Beetroot is an excellent source of dietary fiber, with about 2.8 grams per 100-gram serving of raw beets. This fiber plays a vital role in promoting digestive health and regularity by feeding beneficial gut bacteria and adding bulk to stools. A healthy gut microbiome is crucial for overall wellness.

Liver Detoxification

The betaine in beetroot has been traditionally used to help detoxify the liver by activating liver enzymes and increasing bile flow. It may also help prevent or reduce fatty deposits in the liver and protect it from toxins. Animal studies have further confirmed that beet juice can help reduce oxidative damage and inflammation in the liver. However, excessive intake can potentially strain the liver, so moderation is key.

Potential Daily Consumption Side Effects

While the benefits are numerous, eating beetroot every day isn't without potential side effects that are important to acknowledge.

Beeturia

One harmless but often alarming effect is beeturia, which is the pink or reddish discoloration of urine and stool. This is caused by the betalain pigments and is not a cause for concern, but it can be mistaken for blood.

Kidney Stone Risk

Beets are high in oxalates, a compound that can bind with minerals like calcium and contribute to the formation of kidney stones in susceptible individuals. Those with a history of kidney stones should moderate their beet intake or avoid it altogether.

Digestive Issues and Allergic Reactions

The high fiber and fructan content in beetroot can cause digestive discomfort like gas, bloating, or indigestion for some people, especially those with irritable bowel syndrome (IBS). In rare cases, beetroot can also cause allergic reactions, which may include hives, rashes, and swelling.

Beetroot: Raw vs. Cooked Nutrients

How you prepare your beetroot can impact its nutritional profile. Boiling, for instance, can cause water-soluble nutrients like nitrates and folate to leach into the water, reducing their potency.

Feature	Raw Beetroot	Cooked (Steamed) Beetroot
Nutrient Retention	Maximum. Retains most heat-sensitive vitamins (e.g., Vitamin C) and all nitrates.	High. Steaming and roasting preserve more nutrients than boiling.
Bioactive Compounds	Peak levels of nitrates and betalains are retained.	Lowered, especially nitrates which are water-soluble.
Fiber Content	High. Provides maximum dietary fiber for gut health.	Similar to raw, though may be slightly altered by heat.
Texture	Crunchy and crisp, ideal for salads.	Softer and sweeter, great for roasting or mashing.
FODMAP Content	High in fructans, which can cause digestive issues for sensitive individuals.	FODMAPs can be reduced during cooking, but portion size is still important.

Conclusion

Eating beetroot every day can be a powerful strategy for improving your cardiovascular health, boosting athletic performance, and supporting liver detoxification. The high concentration of nitrates and betalains offers significant benefits for blood pressure, endurance, and antioxidant protection. However, it is essential to be aware of potential side effects, such as beeturia, kidney stone formation in prone individuals, and digestive upset. As with any dietary change, moderation is key. Proper preparation methods, such as steaming or roasting, can also help preserve its nutrient density. While beetroot is a highly nutritious addition to most diets, those with pre-existing health conditions or sensitivities should consult a healthcare provider to ensure it is appropriate for their needs.

References

Verywell Health. (2025, May 30). What Happens to Your Body When You Eat Beets Regularly. [online] Available at: https://www.verywellhealth.com/benefits-of-beets-11744804. Healthline. (2023, June 5). 9 Impressive Health Benefits of Beets. [online] Available at: https://www.healthline.com/nutrition/benefits-of-beets. British Heart Foundation (BHF). (2015, January 19). Beetroot juice lowers high blood pressure. [online] Available at: https://www.bhf.org.uk/what-we-do/news-from-the-bhf/news-archive/2015/january/beetroot-and-blood-pressure. Onlymyhealth. (2025, February 28). Drinking Beetroot Juice Daily? Here’s Why It May Harm Your Health. [online] Available at: https://www.onlymyhealth.com/side-effects-of-drinking-beetroot-juice-12977826313. Gut Nutrition. (2025, April 15). eat beetroot. [online] Available at: https://www.gutnutrition.co.nz/blog-1/beetroot. British Heart Foundation (BHF). (2022, June 9). Daily beetroot juice could help people with common heart condition. [online] Available at: https://www.bhf.org.uk/what-we-do/news-from-the-bhf/news-archive/2022/june/daily-beetroot-juice-could-help-people-with-common-heart-condition. MDPI. (2015, April 14). The Potential Benefits of Red Beetroot Supplementation in Health and Disease. [online] Available at: https://www.mdpi.com/2072-6643/7/4/2801. Healthline. (2023, May 12). Beetroot 101: Nutrition Facts and Health Benefits. [online] Available at: https://www.healthline.com/nutrition/foods/beetroot.

Frequently Asked Questions

Is it safe to eat beetroot every day?

For most healthy people, eating beetroot daily in moderation is safe and can offer many health benefits. However, individuals with certain health conditions, such as a history of kidney stones or digestive issues, should consult a doctor and consider consuming it less frequently due to its high oxalate and fructan content.

Does eating beetroot help lower blood pressure?

Yes, beetroot is rich in nitrates, which the body converts to nitric oxide. This helps relax and widen blood vessels, leading to a significant and temporary drop in blood pressure. Regular consumption is often required to maintain this effect.

Can beetroot improve athletic performance?

Yes, multiple studies have shown that the dietary nitrates in beetroot can boost athletic performance. It improves oxygen efficiency, allowing athletes to exercise longer and with greater endurance. For best results, it's often recommended to consume it 2-3 hours before a workout.

What is beeturia, and is it dangerous?

Beeturia is the reddish or pink discoloration of urine and stool after eating beetroot. It is caused by the betalain pigments and is completely harmless. While it can be alarming, it is not a medical concern.

How does beetroot affect liver health?

Beetroot contains betaine and antioxidants that can help support liver health. It aids in activating liver enzymes and has been shown to reduce oxidative stress and inflammation in animal studies. However, excessive intake should be avoided to prevent potential strain on the liver.

Should people with kidney stones avoid beetroot?

Yes, individuals with a history of calcium oxalate kidney stones are often advised to limit or avoid beetroot. Beets contain high levels of oxalates, which can increase the risk of stone formation.

Is it better to eat beetroot raw or cooked?

For maximum nutritional benefits, raw or lightly steamed beetroot is preferable. Water-soluble nutrients like nitrates and folate can be lost when boiled. Roasting and steaming help preserve more of these nutrients, while still providing a sweeter flavor and softer texture.