What is the right time to take beetroot juice?

January 10, 2026 •

3 min read

Studies have shown that consuming beetroot juice can significantly increase nitric oxide levels in the body, which aids in better circulation. Understanding what is the right time to take beetroot juice is crucial to maximize these health benefits, whether for athletic performance, heart health, or general vitality.

Quick Summary

The ideal time to drink beetroot juice varies based on your health goals. Morning consumption is beneficial for managing blood pressure, while timing it 90-150 minutes before a workout can enhance athletic performance. Individual tolerance and specific health conditions should also influence the timing.

Key Points

Morning for Blood Pressure: Drinking beetroot juice in the morning, ideally 30 minutes before breakfast, can help regulate blood pressure throughout the day by coinciding with the body's natural pressure peak.
Pre-Workout for Athletes: For enhanced athletic performance and endurance, consume beetroot juice 90 to 150 minutes before your workout to align with peak nitric oxide levels.
Supports General Energy: A morning glass of beetroot juice can provide a natural, nutrient-rich energy boost to help you feel more vital and productive throughout the day.
Varies for Sleep: While some people with conditions like COPD may benefit from beetroot juice before bed to improve oxygen levels and sleep quality, its energizing effect can disrupt sleep for sensitive individuals.
Timing Matters for Goals: The optimal timing for beetroot juice is not universal; it is best to align your consumption with your specific health objectives, whether for cardiovascular support, exercise gains, or general wellness.
Know the Side Effects: Be aware of potential side effects like beeturia (reddish-pink urine/stool), and consult a doctor if you have kidney stones, low blood pressure, or are on medication.

Timing Beetroot Juice for Specific Health Goals

Beetroot juice is a nutrient-dense beverage rich in dietary nitrates, which convert to nitric oxide in the body. This process helps relax and widen blood vessels, leading to better blood flow and various health benefits. However, the timing of consumption can greatly influence which benefits you receive.

For Lowering Blood Pressure

For individuals seeking to manage or lower their blood pressure, consuming beetroot juice in the morning is highly recommended. Blood pressure naturally rises a few hours before waking and peaks around midday. A morning dose helps time the peak nitric oxide concentration to coincide with this natural daily rise, potentially helping to regulate it throughout the day. Drinking it about 30 minutes before breakfast may lead to better absorption of nitrates, and the blood-pressure-lowering effect can last for several hours.

For Boosting Athletic Performance

For athletes and fitness enthusiasts, timing is crucial for maximizing the performance-enhancing effects of beetroot juice.

Pre-Workout Timing: Consuming beetroot juice 90 to 150 minutes (1.5 to 2.5 hours) before a workout is most effective. This timing ensures that nitric oxide levels are at their peak during your exercise session, improving oxygen use and potentially increasing time to exhaustion.
Recovery: Improved circulation also aids in muscle recovery after intense activity.

For General Wellness and Energy

For general wellness, a morning glass of beetroot juice can provide a nutrient-dense energy boost. For those over 50 or with low nitric oxide levels, a morning dose can support overall vitality.

Before Bed for Sleep Quality

While some may find the energy boost from beetroot juice interferes with sleep, others might benefit from an evening dose. A study with COPD patients showed that drinking beetroot juice at bedtime improved sleep quality, potentially due to elevated blood oxygen levels. However, the effect varies by individual.

Comparison of Timing by Goal


Goal	Best Time to Drink	Why This Time Works	Potential Considerations
Lower Blood Pressure	Morning (30 mins before breakfast)	Coincides with the natural daily rise in blood pressure for maximum support; optimal absorption.	Individuals with low blood pressure should be cautious as it can lower it further.
Boost Athletic Performance	90–150 minutes before exercise	Nitric oxide levels peak, improving oxygen efficiency and stamina.	Avoid whole beets right before a workout due to potential GI distress from fiber.
Improve General Wellness	Morning	Provides a nutrient and energy boost to start the day.	Can be high in natural sugars, so monitor intake if you have diabetes.
Enhance Sleep Quality	Before Bed	May aid those with sleep issues related to low oxygen levels.	Might interfere with sleep for sensitive individuals due to energizing effect.

Important Considerations and Potential Side Effects

Beetroot juice is generally safe, but consider the following:

Oxalates and Kidney Stones: High oxalate content can contribute to kidney stone formation in susceptible individuals. Consult a healthcare professional if you have a history of kidney stones.
Blood Sugar Levels: Juicing removes fiber, potentially causing quicker sugar absorption. Diabetics should monitor blood sugar and consult a doctor.
Beeturia: A harmless reddish-pink discoloration of urine or stool may occur.
Medical Interactions: Consult a doctor if taking medication for blood pressure or blood sugar.
Listen to Your Body: Pay attention to reactions like gastrointestinal upset. Adjust timing as needed.

Conclusion

The right time to take beetroot juice depends on your health goals. Morning is ideal for managing blood pressure and general energy. For athletes, 90 to 150 minutes before a workout maximizes endurance and recovery. While some may benefit from an evening dose for sleep, others should avoid it. Be aware of potential side effects and consult a healthcare professional, especially with pre-existing conditions or medications. Tailoring intake to your body's needs helps you best leverage this drink. Link to an authoritative source on the benefits of beetroot juice

Frequently Asked Questions

For purposes of lowering blood pressure and maximizing nitrate absorption, many studies suggest drinking beetroot juice on an empty stomach, about 30 minutes before breakfast. However, individuals with sensitive stomachs or low blood sugar should be cautious and may prefer to drink it with or after a meal.

Yes, you can drink beetroot juice at night, though it depends on your individual sensitivity. Some research indicates it can help improve sleep quality, especially for those with conditions affecting blood oxygen levels. However, its energizing nutrient profile may cause restlessness for some, so it's best to observe your body's reaction.

For most health goals, drinking beetroot juice once a day is generally sufficient to experience benefits. Consistency is key for sustained effects, particularly for blood pressure management.

For athletic performance, the nitric oxide boost peaks approximately 90 to 150 minutes after consumption, making this the ideal pre-workout window. For blood pressure management, a single dose can have a noticeable effect within a few hours, but consistent daily use yields the most sustained benefits.

While not a magic solution, beetroot juice can aid in weight loss when combined with a healthy diet and exercise. It is low in calories, nearly fat-free, and provides an energy boost that can support physical activity. Its nutrient content can also support overall wellness.

Individuals with a history of kidney stones should be cautious due to the high oxalate content. Those with low blood pressure or diabetes should also consult a doctor, as it can lower blood pressure and increase sugar absorption, respectively. People on blood pressure medication should also seek medical advice.

Yes, beetroot juice can help strengthen the immune system. It contains a rich blend of antioxidants, including betalains, and vitamins like vitamin C, which help combat oxidative stress and inflammation, supporting overall immune function.