What Time of Day Should You Take Beets for Maximum Benefit?

December 19, 2025 •

3 min read

According to a 2024 study, the timing of beetroot consumption can significantly influence its effects on systolic blood pressure. The question of what time of day should you take beets is more complex than it appears, as the ideal time depends on your specific health goals.

Quick Summary

The optimal time to take beets varies based on your health goals, with morning consumption best for blood pressure and 2-3 hours before a workout ideal for athletic performance. Nighttime intake may aid sleep but could affect some individuals differently.

Key Points

Blood Pressure Management: The morning, about 30 minutes before breakfast, is the best time to take beets to help regulate blood pressure during its natural daily peak.
Enhanced Athletic Performance: To improve endurance and oxygen efficiency during exercise, consume beets or beet juice 2–3 hours before your workout.
Improved Sleep Quality: For some individuals, drinking beet juice at night may promote relaxation and better sleep due to its vessel-widening properties.
Faster Absorption: Concentrated beet juice or powder is absorbed more quickly, making it ideal for timed performance boosts compared to whole beets.
Consistency is Crucial: Regular, daily consumption of beets provides cumulative benefits for heart health and performance, rather than just a single dose.
Consider Digestive Comfort: Individuals with sensitive digestion may need to consume beets with food or start with smaller amounts to avoid potential gas or bloating.
Individual Response Varies: Some people are more sensitive to the energy-boosting effects of beets and may need to avoid nighttime consumption to prevent sleep disruption.

Timing Your Beetroot Intake for Specific Health Goals

Determining the best time of day to consume beets is not a one-size-fits-all answer. The most effective schedule depends on the health benefits you are hoping to achieve. The primary active compounds in beets are nitrates, which the body converts into nitric oxide, contributing to improved blood flow and enhanced athletic performance. Understanding the best time to consume beets can maximize these effects.

Morning Consumption: For Blood Pressure and General Wellness

Consuming beets or beetroot juice in the morning is often recommended for cardiovascular health and blood pressure management. This timing can help regulate blood pressure during its natural morning rise and may enhance nitrate absorption, particularly when taken about 30 minutes before breakfast. The resulting increase in nitric oxide can provide sustained cardiovascular support throughout the day.

Pre-Workout Timing: For Athletic Performance and Endurance

Athletes can boost performance by consuming beets before a workout. To maximize the ergogenic effects, it's best to consume beets 2 to 3 hours beforehand, aligning the peak nitric oxide levels with your exercise. This timing has been shown to improve oxygen use during exercise, which can delay fatigue and increase endurance.

Nighttime Consumption: For Sleep Quality and Relaxation

While individual responses vary, some evidence suggests nighttime consumption of beetroot juice may support better sleep quality. The relaxing effect of nitric oxide on blood vessels might contribute to a more restful state. Additionally, nutrients like potassium and magnesium in beets can support processes that aid sleep.

Comparison Table: Optimal Timing for Beets


Goal	Best Time to Consume	Why This Timing Works
Lowering Blood Pressure	Morning, ideally 30 mins before breakfast.	Coincides with the body's natural blood pressure peak and allows for optimal nitrate absorption. Provides sustained cardiovascular support throughout the day.
Boosting Athletic Performance	2–3 hours before exercise.	Matches the peak blood concentration of nitric oxide, maximizing oxygen efficiency and delaying fatigue during a workout.
General Wellness/Energy	Morning.	Provides a nutrient-dense boost of energy and supports circulation and cognitive function for the day ahead.
Supporting Sleep Quality	Nighttime.	The relaxing effect of nitric oxide on blood vessels may promote a more restful sleep for some individuals.

Factors to Consider for Individualized Timing

Several personal factors can influence when you should take beets. These include digestive sensitivity, energy levels, the form of beets consumed, and existing health conditions.

Digestive Sensitivity: The high fiber in beets can cause digestive discomfort for some. Consuming smaller amounts, having them with a meal, or avoiding beet juice on an empty stomach may help.
Energy Levels: While not a stimulant, the nutrient boost from beets can affect energy. Those sensitive to this effect may want to avoid consuming beets close to bedtime.
Forms of Beets: Beet juice and powder are absorbed faster than whole beets, leading to quicker nitrate peaks. This makes concentrated juice effective for targeted pre-workout timing.
Consult a Professional: If you have health conditions or take medications, especially for blood pressure, consult a healthcare professional before making significant dietary changes, such as incorporating beets regularly.

The Science Behind Beetroot's Nitrates

Beets are a rich source of nitrates. These nitrates are converted to nitrites by mouth bacteria, and then into nitric oxide in the stomach. Nitric oxide is a vasodilator, improving blood flow and reducing blood pressure, which explains the cardiovascular and athletic benefits. Timing consumption aims to align peak nitric oxide with desired effects. Consistent intake also offers cumulative benefits. For more details on nitrates and exercise, see this NSCA article.

Conclusion: Personalizing Your Beet Schedule

Determining the best time to take beets depends on your health objectives. Morning intake is ideal for blood pressure and general energy, while 2–3 hours before a workout is best for athletic performance. Nighttime consumption may help with sleep for some, but individual sensitivity should be considered. By aligning beet intake with your goals and considering personal factors, you can maximize the benefits of this nutritious vegetable.

Goal-oriented timing: For blood pressure, aim for the morning; for exercise, target 2-3 hours pre-workout.
Individual variations: Factors like digestion and personal sensitivity can affect the ideal timing and tolerance.
Form matters: Beet juice and powder offer quicker absorption than whole beets, making them ideal for targeted, pre-workout timing.
Consistency is key: Regular consumption over time provides cumulative benefits for cardiovascular health.
Consult a professional: Always seek medical advice if you have health conditions or take medications, especially for blood pressure.

Frequently Asked Questions

The best time depends on your goal. Eat beets in the morning for sustained energy and blood pressure benefits. Consider nighttime consumption if you find its relaxing effects aid your sleep, but be mindful of potential energy boosts.

Yes, many studies recommend drinking beetroot juice on an empty stomach in the morning for optimal nitrate absorption, especially for blood pressure control. However, those with a sensitive stomach may prefer to have it with food.

For peak athletic performance, it is recommended to consume beets or beetroot juice 2 to 3 hours before your workout. This timing allows the body to convert nitrates into nitric oxide, maximizing oxygen efficiency.

It can be a mixed experience. While some find its relaxing effects beneficial for sleep, the nutrient boost can be mildly stimulating for others. If you are sensitive, it's best to avoid it close to bedtime.

To get the most nitrates, concentrated beetroot juice or powder is generally the most effective form. Cooking can reduce nitrate content, so raw or juiced is often preferable for targeted benefits.

Beets are high in fiber, which can cause digestive issues like gas or bloating in some individuals, particularly when consumed in large quantities on an empty stomach. Listening to your body and adjusting the timing and amount is key.

For sustained benefits like blood pressure management, consistent daily consumption is often recommended. For athletic performance, a daily dose in the weeks leading up to an event, plus an acute dose 2–3 hours beforehand, can be effective.