What is the Best Way to Take Beet Juice?

January 5, 2026 •

4 min read

Studies suggest that drinking beet juice may lead to a significant drop in blood pressure within just a few hours. However, the intense, earthy taste can be a hurdle for many people looking to incorporate it into their diet regularly. Optimizing how you consume this nutrient-rich drink is key to making it a delicious and sustainable habit.

Quick Summary

This guide provides practical strategies for preparing and consuming beet juice, including flavor-enhancing combinations, optimal timing for specific health goals, and proper consumption considerations. It covers methods for both juicers and blenders, ensuring maximum nutritional benefits with minimal hassle.

Key Points

Combine with Fruits: Mix beet juice with sweeter fruits like apples, oranges, or berries to effectively mask the earthy flavor and create a more enjoyable drink.
Timing Matters for Goals: Drink beet juice in the morning on an empty stomach to support blood pressure or 2-3 hours before a workout to enhance athletic performance.
Choose Your Method: Use a juicer for a smoother, concentrated juice or a blender for a thicker, more fibrous smoothie.
Start Slow: Beginners should start with a small amount to avoid digestive upset and acclimate to the flavor.
Watch for Side Effects: Be aware that beet juice can cause harmless reddish-pink urine or feces (beeturia) and, in high doses, can impact blood pressure or contribute to kidney stones.

Understanding the Benefits of Beet Juice

Beet juice is a nutritional powerhouse, celebrated for its high concentration of nitrates, antioxidants, and anti-inflammatory compounds. When consumed, the body converts these nitrates into nitric oxide, a compound that helps relax and widen blood vessels, which improves blood flow and can lead to lower blood pressure. These benefits extend to enhanced athletic performance and improved liver health.

Maximize Flavor: The Best Combinations

The strong, earthy flavor of straight beet juice can be a major turn-off. Blending it with other fruits and vegetables is the most popular strategy to create a more palatable and delicious beverage.

Classic ABC Combo: A mix of apple, beet, and carrot is a time-tested favorite. The sweetness of apples and carrots masks the earthy taste, while adding a boost of beta-carotene and fiber.
Zesty Citrus Blend: Adding fresh lemon or orange juice provides a vibrant, acidic tang that effectively cuts through the beet's earthiness. A splash of ginger adds a spicy kick and anti-inflammatory properties.
Berry Smoothie: For a sweeter, thicker option, blend beet juice with berries like strawberries or raspberries. The berries' tartness and sweetness create a balanced and antioxidant-rich drink.
Cooling Cucumber & Mint: For a more refreshing juice, mix beets with hydrating cucumber and fresh mint leaves. This combination results in a clean, crisp, and surprisingly mild flavor.

Preparing Beet Juice: Juicer vs. Blender

Choosing your preparation method depends on your equipment and desired texture. Both methods can be effective for making a nutritious beet drink.

Juicer Method

How it works: A juicer separates the fibrous pulp from the liquid, resulting in a smooth, pulp-free juice.
Process: Wash and trim your beets (and other ingredients). Chop them into pieces that fit your juicer's feed chute. Alternate between hard and soft ingredients to prevent clogging.
Benefit: Produces a concentrated juice with quick absorption of nutrients.

Blender Method

How it works: A high-speed blender pulverizes all ingredients, resulting in a thicker beverage with a higher fiber content. This is essentially a smoothie.
Process: Wash, trim, and chop ingredients. Place them in the blender with a small amount of water to aid blending. Blend until smooth, then strain through a fine-mesh sieve or nut milk bag for a clearer juice.
Benefit: Retains all the dietary fiber from the beet pulp, which is beneficial for digestion.

Optimizing Timing for Health Goals

The timing of your beet juice consumption can influence its effects, especially concerning blood pressure and athletic performance.

Best time to drink beet juice


Goal	Best Time to Drink	Why It Works
Lowering Blood Pressure	Morning (on an empty stomach, 30 minutes before breakfast)	Nitrates absorb best on an empty stomach and coincide with the body's natural daily blood pressure peak.
Boosting Athletic Performance	2–3 hours before exercise	Nitric oxide levels in the blood peak within this timeframe, improving oxygen efficiency for muscles.
General Wellness & Energy	Morning	Provides a nutrient-dense boost to start the day.
Post-Workout Recovery	Within 48 hours after intense exercise	High in anti-inflammatory betalains, which can help reduce muscle soreness.

Potential Considerations and Risks

While generally safe for most people, some individuals should exercise caution.

Beeturia: Beets contain betacyanin, a pigment that can turn urine and feces a harmless reddish-pink color. This is not a cause for concern.
Kidney Stones: Beets are high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals. If you have a history of calcium-oxalate kidney stones, limit your intake to a controlled amount and increase your water consumption.
Blood Pressure Medication: Beet juice significantly lowers blood pressure. If you are already taking blood pressure medication, consult your doctor before regularly consuming beet juice to avoid an excessive drop in blood pressure.

Conclusion: Making Beet Juice a Habit

Ultimately, the best way to take beet juice is the way you will enjoy it consistently. For those sensitive to the taste, blending with complementary fruits and spices is the most effective approach. For targeted health benefits, such as lowering blood pressure or improving athletic performance, strategic timing can maximize the juice's effects. Whether you use a juicer for a quick, concentrated shot or a blender for a fibrous smoothie, incorporating beet juice into your routine is a simple, effective step toward better overall wellness. For more insights on healthy eating, consider exploring resources from reputable institutions, such as the American Heart Association (AHA).

Remember to listen to your body and start with a smaller serving if you are new to beet juice. As you become accustomed to it, you can gradually increase your intake and experiment with different blends to find your favorite recipe. Making this powerful juice a regular part of your diet will allow you to reap its many benefits for years to come.

Disclaimer: Always consult with a healthcare professional before making significant changes to your diet, especially if you have pre-existing health conditions or are taking medication.

Frequently Asked Questions

The best things to mix with beet juice to improve its taste include sweet fruits like apples, pineapple, and berries, as well as citrus fruits like lemon and orange, and spices like ginger.

For most benefits, it is best to drink beet juice in the morning, either on an empty stomach to aid blood pressure or 2-3 hours before a workout for athletic performance enhancement.

For general health, many studies showing benefits used various amounts of beet juice daily. It is recommended to start with a small amount to see how your body reacts.

Juicing removes the pulp for a concentrated juice with rapid absorption of nutrients, while blending retains the fiber, creating a thicker, more filling smoothie that benefits digestion.

Yes, many studies on blood pressure and athletic performance have involved daily beet juice consumption. However, those with a history of kidney stones or those on blood pressure medication should consult a doctor first.

Fresh beet juice is most nutritious when consumed immediately. While it can be stored in an airtight container for a day or two in the refrigerator, its nutritional value will begin to decrease over time.

The pink or red color in your urine or feces after consuming beets is due to a harmless pigment called betacyanin and is known as beeturia. It is temporary and affects a portion of the population.