What is a serving size of beet juice?

December 16, 2025 •

4 min read

According to a 2024 review, daily intake of 200 to 800 ml of beetroot juice may reduce blood pressure in people with hypertension. While many clinical trials use specific dosages, there is no official consensus on a single standard serving size of beet juice for all purposes. The ideal amount depends on your individual health goals, whether it's for athletic performance, lowering blood pressure, or general wellness.

Quick Summary

The ideal quantity of beet juice varies based on your health goals and individual tolerance. Studies for blood pressure often cite 250 to 500 mL daily, while athletic performance may benefit from smaller, concentrated doses. Consider potential side effects and consult a doctor before making significant dietary changes.

Key Points

No Universal Standard: The ideal serving size of beet juice varies widely depending on your specific health goals, such as lowering blood pressure or improving athletic performance.
Blood Pressure Management: For managing high blood pressure, a daily serving of 250 mL (approximately 8.5 oz) is often cited in studies, with benefits appearing to maximize at this quantity.
Athletic Performance: Athletes often use concentrated beet juice shots, consuming a 70 mL shot containing around 400 mg of dietary nitrates 1-3 hours before exercise for improved endurance.
Starting Out: If you are new to beet juice, begin with a smaller serving, such as 125 mL (4 oz), to allow your body to adjust and reduce the chance of gastrointestinal side effects.
Monitor Effects: Be aware of potential side effects like beeturia (reddish urine/stool) and the risk of low blood pressure, especially if you have pre-existing conditions or take related medications.
Consider Concentrates: Concentrated products offer a standardized and higher dose of nitrates in a smaller volume, providing a convenient option for specific performance goals.
Consult a Doctor: Always consult a healthcare professional before significantly altering your diet with beet juice, particularly if you are at risk for kidney stones or have low blood pressure.

The concept of a single universal serving size for beet juice is more complex than it appears, largely because the optimal dose is tied to specific health objectives. Unlike a standard serving of milk or orange juice, the amount of beet juice recommended can change drastically depending on what you hope to achieve. The primary driver of these variations is the concentration of dietary nitrates, the compound in beets responsible for many of its most lauded effects. This comprehensive guide breaks down the recommended serving sizes for different scenarios, potential side effects, and how to safely incorporate this powerful juice into your routine.

Beet Juice Serving Size for Blood Pressure

One of the most well-researched benefits of beet juice is its ability to help lower blood pressure. The nitrates in the juice are converted into nitric oxide in the body, which relaxes and widens blood vessels, improving blood flow.

For high blood pressure management: Studies have shown that consuming 250 mL (about 8.5 ounces or 1 cup) of beet juice daily can have a positive effect on blood pressure. A 2015 study on individuals with high blood pressure found that drinking this amount daily helped normalize their blood pressure readings. Regular, daily consumption is typically required to maintain the benefit, as the effects can subside within 24 hours.
Initial dose: For those new to beet juice, starting with a smaller amount, such as 125 mL (about 4 ounces), can help your body adjust and reduce the risk of gastrointestinal discomfort. You can then gradually increase your intake to the recommended 250 mL dose.

Beet Juice Serving Size for Athletic Performance

Athletes use beet juice to boost stamina and improve performance, particularly during intense exercise. The nitric oxide produced from nitrates helps reduce the oxygen cost of exercise, meaning muscles can work more efficiently.

Acute supplementation: For a single event, such as a race or competition, athletes often consume a concentrated shot of beet juice containing 400-500 mg of nitrate about 1 to 3 hours before exercising. A typical 70 mL concentrated shot product, like those from Beet It Sport, delivers this amount.
Chronic supplementation (loading): To build up nitrate levels for an important event, some athletes practice "nitrate loading," consuming 1 to 2 concentrated shots daily for up to six days leading up to the competition. This helps saturate the body's nitrate stores for maximum effect.

General Wellness and Daily Intake

Beyond specific goals, many people drink beet juice for its rich nutritional profile, including vitamins, minerals, and antioxidants. For general health purposes, the serving size is more flexible.

Standard recommendation: A general guideline is one 8-ounce (240 mL) serving per day. This provides a good dose of nutrients like folate, potassium, and vitamin C without overdoing it.
Mixing with other juices: If the earthy flavor of beet juice is too strong, you can mix it with other juices, such as apple, orange, or pineapple. This can make the juice more palatable while still providing a nutritional boost. Just be mindful that this can increase the total sugar content.

Potential Side Effects and Precautions

While generally safe for most people, it's important to be aware of the potential side effects associated with beet juice consumption, especially at higher doses.

Beeturia: One of the most common and harmless side effects is a change in the color of your urine or stool to a pink or red hue. This is due to the betalain pigments in beets and is not a cause for alarm.
Low blood pressure: For individuals who already have low blood pressure, drinking beet juice regularly could lower it further. It is essential to monitor your blood pressure and consult a doctor before incorporating it into your routine, especially if you are on blood pressure medication.
Kidney stones: Beets contain oxalates, which can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones, it is wise to limit your intake or consult a healthcare provider.
Gastrointestinal discomfort: High doses of nitrates can sometimes cause stomach cramps or vomiting in some people. Starting with a smaller dose and listening to your body is a good approach to avoid this.
Metal accumulation: In rare cases and with excessive consumption, the high mineral content of beets could lead to an accumulation of metals like iron in the liver and pancreas, which can be damaging.

Beet Juice Serving Size Comparison Table


Health Goal	Recommended Serving Size	Frequency	Concentration	Notes
General Wellness	8 oz (240 mL)	Daily	Standard	A good source of vitamins and minerals.
Lowering Blood Pressure	8.5 oz (250 mL)	Daily, sustained	Standard	Daily intake is key for continued effect.
Enhanced Athletic Performance (Acute)	2.4 oz (70 mL) concentrated shot	1-3 hours before event	Concentrated	Delivers 400-500 mg of dietary nitrate.
Enhanced Athletic Performance (Loading)	2.4 oz (70 mL) concentrated shot	1-2 shots daily for 3-6 days before event	Concentrated	Builds up nitrate stores.
Muscle Soreness	4-8.5 oz (125-250 mL)	7-8 servings over 2 days after exercise	Standard	Studies have shown benefit in recovery.

Conclusion

The optimal serving size of beet juice is not a one-size-fits-all metric but is instead a tailored approach based on your specific health ambitions. For general daily wellness, an 8-ounce glass is a nutritious addition to most diets. If you are targeting cardiovascular health, consistent daily consumption of around 250 mL may be more effective, while athletes can leverage concentrated shots in specific, pre-workout regimens. Regardless of your motivation, it's crucial to be mindful of your body's reaction and consider starting with smaller doses to mitigate any potential digestive discomfort. Consulting a healthcare professional is always recommended, especially for those with pre-existing conditions like low blood pressure or a history of kidney stones, to ensure that adding beet juice to your diet is both safe and beneficial. With a measured and informed approach, you can effectively harness the power of this vibrant root vegetable.

Frequently Asked Questions

For athletic performance, it is best to drink beet juice 1 to 3 hours before your workout to maximize the nitrate conversion into nitric oxide for enhanced blood flow and stamina. For general health benefits, drinking it at any consistent time of day is fine, though some suggest taking it on an empty stomach for better absorption.

Yes, many people drink beet juice daily as part of a healthy diet, particularly for blood pressure management. However, daily intake should be within recommended serving sizes to avoid potential side effects like beeturia or gastrointestinal issues, especially if you are new to it.

Beet juice is the regular juice pressed from beets. Beet concentrate is a condensed form, providing a much higher amount of nitrates and nutrients in a smaller serving. Concentrates are popular with athletes due to their potency and smaller volume.

Beet juice, particularly in medicinal amounts, can affect blood pressure. If you are taking medication for high or low blood pressure, you should consult with a doctor before adding beet juice to your diet to ensure it doesn't cause an unsafe drop in blood pressure.

Beets contain high levels of oxalates, which can increase the risk of calcium oxalate kidney stones in susceptible individuals. Those with a history of kidney stones or at high risk should be cautious and limit their beet juice consumption.

Beeturia is the harmless condition where urine and/or stool turn a reddish-pink color after consuming beets or beet juice. It is caused by the natural pigments called betalains and is not dangerous.

Freshly made beet juice should be consumed immediately or stored in an airtight container in the refrigerator for up to 5 days. Most commercial, bottled beet juices will have storage instructions on the label.