Beetroot Juice Benefits, Dosing, Side Effects, & Recipes

Using the Humble Beet to Maximize Your Wellness Goals

Your grandmother told you to eat your beets. Your doctor is telling you to watch your blood pressure. Your trainer is telling you to optimize your recovery. Turns out, beetroot juice might be the answer to all three and the research backs it up.

In this article, we break down exactly what beetroot juice does to your body, who benefits most, the best way to have it, and when it’s worth skipping altogether.

Beetroot Juice Benefits: What the Research Shows

Best known for its ability to lower blood pressure and enhance exercise performance, beetroot juice may also improve 1 2:

• Dental health and the balance of bacteria in your mouth
• Blood flow
• Cognition

So, what is it about beetroot juice that makes it so special? While beets themselves are full of nutrients, many health benefits of beetroot juice may be related to its high nitrate content 1.

How Does Beetroot Juice Work?

Beets are a type of root vegetable that many consider a superfood. Beets contain a variety of nutrients like 3:

• Fiber
• Potassium
• Vitamin C
• Beta-carotene
• Folate
• Zinc
• Vitamin A

Besides these vitamins and minerals, beets (and beetroot juice) also contain nitrates.

Nitrates and Nitric Oxide

The good kind of dietary nitrates are naturally occurring compounds in foods, like beets, spinach, lettuce, celery, and radishes, that your body can recycle into nitric oxide 1. These nitrates are not the potentially cancerous ones found in processed meats.

After you consume beetroot juice, most of the nitrate is absorbed into the bloodstream via the stomach and small intestine 4. About three-quarters of the absorbed nitrate is then excreted in urine, while the kidneys, gallbladder, and salivary glands reabsorb the rest 4.

In the mouth, oral bacteria convert much of the nitrate you eat, plus the reabsorbed nitrate from the salivary glands, into nitrite 4. The nitrite then goes into the stomach, where it’s converted to nitric oxide 4. Early evidence suggests that even gut bacteria can convert some nitrate to nitrite and then to nitric oxide 5. Therefore, a healthy gut is necessary for extracting nitrates from food and converting them to nitric oxide.

Once nitric oxide is in your bloodstream, it relaxes your blood vessels (in a process called vasodilation) to improve your blood flow, lower your blood pressure, and finally increase the amount of oxygen and nutrients that get delivered to your body 1.

You’re probably starting to see now that beetroot juice can benefit your heart health, so let’s look at the research to understand how.

Does Beetroot Juice Help High Blood Pressure?

Keeping your blood pressure in check is one of the most important strategies for maintaining great heart health as you age. 

While it’s vital to create a healthy foundation with an anti-inflammatory diet, exercise, restful sleep, and minimal stress, adding beetroot juice may be a simple option for even better blood pressure control.

Clinically, blood pressure-lowering interventions should reduce:

• Systolic blood pressure (the top number) by 5–12 mm Hg, and
• Diastolic blood pressure (the bottom number) by 5–6 mm Hg 6  

A 2018 systematic review found beetroot juice may help lower blood pressure, especially in people with hypertension or excess weight 6. Reported benefits included:

• Average systolic blood pressure reductions of 4–5 mm Hg in men
• Drops of 2–3 mm Hg in women
• Reductions of up to 11 mm Hg in overweight participants

Some reductions were comparable to the effects of blood pressure medication.

If you have low blood pressure and take blood pressure medication, you may wonder whether beetroot juice is safe. Current research suggests beets do not appear to significantly increase the risk of low blood pressure, but it’s still best to check with your healthcare provider first 6.

The blood pressure benefits of beetroot juice are often attributed to nitrate content. But a 2017 meta-analysis found that beetroot juice reduced blood pressure, even when the nitrates were removed. This tells us that other, non-nitrate factors may also be related to the blood pressure effects of beets 7.

Nevertheless, as we age, our nitric oxide levels tend to be lower. This may contribute to higher blood pressure and beetroot juice may combat some of that age-related nitric oxide decline 7. A 2021 review found a large body of research confirming the blood pressure benefits of beetroot juice in older adults 1.

Alongside having a positive impact on your blood vessels and cardiovascular health, beetroot juice may boost your athletic performance as well.  

Beetroot Juice Before a Workout: Performance Benefits

Beetroot juice and other high nitrate foods may give some people an exercise edge by boosting muscular oxygen uptake and promoting 1:

• More bodily strength and power
• Less muscle fatigue
• Better exercise performance
• Faster exercise recovery
• Better muscle efficiency

Research suggests beetroot juice may support exercise performance and recovery. A 2021 meta-analysis of six studies found that healthy, active adults experienced better strength recovery, jump performance, and less post-exercise soreness after drinking beetroot juice 8. Similarly, a 2017 systematic review of 23 studies showed that trained athletes taking beetroot juice had improved physical performance, cardiorespiratory endurance, and muscle function during exercise 9.

What might explain these results? It could be that when physically active people drink beetroot juice before exercise, it reduces the amount of energy and oxygen their muscles need, so they don’t have to work as hard to achieve more 9.

However, a 2022 meta-analysis looking at various supplements on exercise performance in female athletes found the evidence for beetroot juice supplementation to be inconclusive 10. Additional meta-analyses have shown that beetroot juice doesn’t seem to improve performance during specific forms of interval training 11, and the jury is still out on its benefits for combat sports 12.

So, it looks like beetroot juice can help healthy, well-trained people perform better at certain activities. But what about people with compromised health? Though more data is needed across other health conditions, a meta-analysis found that beetroot juice had no benefits for blood pressure, heart rate, exercise performance, or exercise capacity in people with chronic obstructive pulmonary disease (COPD) 13.

Overall, research suggests beetroot juice can improve cardiovascular health and exercise performance in healthy, well-trained people. But beyond athletic performance, researchers are also exploring whether beetroot juice may help support everyday energy levels and reduce fatigue.

Beetroot Juice and Fatigue

Some people swear by the energy-boosting benefits of beetroot juice, but the research isn’t well developed on this yet. 

The majority of beetroot juice studies are focused on cardiovascular health and exercise performance, so it’s difficult to draw conclusions about its usefulness as an everyday option for fatigue. That said, as mentioned above, high-quality evidence suggests that beetroot juice improves exercise tolerance 1 9.

For people who don’t tolerate the side effects of caffeine, which is often used to boost exercise performance and tolerance, beetroot juice may be a great pre-workout alternative. Because there’s no harm in trying beetroot juice, it’s worth a shot to see how you respond. 

This is a great place for me to point out that if you’re struggling with chronic fatigue and brain fog, then you may want to consider interventions like diet, probiotics, stress management, and exercise to address the root causes of your symptoms. 

The process of creating nitric oxide from nitrates in foods like beetroot juice partially depends on the bacteria in your mouth, as well as your stomach acid levels 1. So, if you have poor gut health, which often underlies chronic fatigue, you may not reap the optimal benefits of beetroot juice.

If you’re struggling with the symptoms of an unhealthy gut, I’ve laid out a step-by-step protocol in my book Healthy Gut, Healthy You.

Now, let’s shift gears and talk about whether it’s best to eat beets, drink beetroot juice, or opt for beetroot powder.

Beetroot Juice vs. Beetroot Powder: Which Is Better?

Beets seem to come in many forms nowadays and you are likely curious which one is the best for you. Whole beets are the most nutrient-complete option, as they have healthy fiber content. This is a win-win because fiber feeds the gut bacteria that help convert nitrates in the first place 7 14. If you tolerate beets well, whole ones are the best choice.

That said, both beetroot juice and freeze-dried beetroot powder have comparable nitrate concentrations and similar health benefits. These are the main differences between the various forms of beetroot:

Recommended Dosing

A note on dosing precision: nitrate content varies significantly between products and batches. One review found only 5 out of 24 beetroot products met the minimum nitrate dose needed to improve exercise performance. Choose a product that is GMP-certified (Good Manufacturing Practices), allergen-free, and third-party validated for potency. Start at the lower end of the dose range and increase if you don’t notice improvements.

Beets offer a wide range of nutrients, so if you tolerate them, they’re great to add to your meal plan. If you experience digestive symptoms when you eat beets, it could be their FODMAP content. FODMAPs are fermentable carbohydrates that can feed “bad bugs” in your gut. For some people, this can cause uncomfortable symptoms like gas and bloating. 

Beetroot Recipes

Blueberry Beetroot Smoothie Recipe

A simple way to get beets in without the earthy taste:

• 10 oz unsweetened coconut milk
• ½ cup frozen blueberries
• ½ cup frozen pineapple
• 1 small cooked beet, peeled and diced
• 1 scoop meal replacement protein powder
• 1 tsp honey

Blend all ingredients until smooth. Serves 1.

Beetroot Yogurt Power Bowl

A simple high-protein breakfast or snack with antioxidants and healthy fats:

• 1 cup plain Greek yogurt or coconut yogurt
• 1 tsp beetroot powder
• ½ cup blueberries or raspberries
• 1 tbsp chia seeds
• 1 tbsp pumpkin seeds
• 1 tbsp almond butter
• Drizzle of honey (optional)

Stir beetroot powder into yogurt. Plate and add toppings. Serves 1.

Citrus Beet Energy Refresher

A lighter, refreshing way to enjoy beetroot juice:

• ½ cup beetroot juice
• ½ cup fresh orange juice
• Juice of ½ lemon
• ½ cup sparkling water
• Ice
• Fresh grated ginger (optional)

Pour ingredients over ice. Serves 1.

How to Incorporate Beetroot By Health Goal 

Now that we’ve covered the many benefits of beetroot, here’s how to incorporate it into your routine based on specific health goals or conditions:

Beetroot Juice Side Effects & Safety Considerations

Beetroot juice, consumed in the short or long term, is considered to be very safe and generally well tolerated 15. A few notable things to be aware of:

• Red or pink urine and stool can be caused by betalain pigment; completely harmless, but avoid beets before urine or stool tests 15.
• Blood sugar may be affected as juice contains ~6g of sugar per 500 mL without fiber to slow absorption. People with blood sugar issues should opt for powder or homemade juice (which retains more fiber) 15 16.
• Digestive symptoms can occur. If you experience bloating or gas, try canned or pickled beets (low-FODMAP) or reduce portion size.
• Kidney stones may be a concern as beets are high in oxalates. If you have kidney disease or a history of kidney stones, talk to your doctor before using concentrated juice or powder 17.

Beetroot Juice FAQs

Is drinking beetroot juice every day good for you?

Generally, yes. A 2024 review supports a daily intake of 200–800 mL for blood pressure benefits in people with hypertension 18.

That being said, the same study found that after seven days of daily use, levels of potentially carcinogenic N-nitroso compounds increased in urine. Vitamin C only blocked this effect after a single dose, not sustained daily use. The safety profile is still considered strong overall, but it’s a reason not to mega-dose beetroot juice long-term.

Is beetroot good for your prostate?

There is promising data on this, but still early. A study found that beet extracts inhibited prostate cancer cell growth and movement, and a clinical trial found significant short-term PSA (prostate-specific antigen) reductions in elderly men following a polyphenol-rich diet. But the cell research was in vitro (with test tubes), and the PSA finding wasn’t beetroot-specific 19.

Can beetroot help with high cortisol?

Possibly, but the evidence is thin. One study in physically active people found 15 days of beetroot juice significantly reduced cortisol and oxidative stress markers. There’s also supporting animal data. The mechanism is plausible, since lower oxidative stress tends to mean lower cortisol, but this needs more human trials before making strong claims about it 20.

Can I take beetroot juice if I’m on blood pressure medication?

Yes, with caution. Research suggests beetroot juice doesn’t significantly increase the risk of blood pressure dropping too low in people on medication, but you should check with your doctor before adding it to your routine.

The Bottom Line on Beetroot Juice

Beetroot, whether in whole, juice, or powder form, has made a name for itself in the wellness space as an attractive option for enhancing fitness and lowering blood pressure. Research has confirmed that beetroot juice can indeed improve exercise performance and recovery, and it can benefit your blood pressure.

An important caveat is that you need a healthy mouth, stomach, and intestines to absorb nitrates into the bloodstream and convert some of them to nitric oxide. If you’ve got digestive problems, it’s probably best to forgo the beetroot juice or powder and instead target the root cause(s) of your symptoms. Once you’ve restored robust gut health, then it makes sense to add beetroot to your diet.

For guidance on how to improve your gut health, check out my Great-in-Eight Action Plan for gut healing in Healthy Gut, Healthy You. For more personalized guidance, contact us for an appointment at the Ruscio Institute for Functional Health.

Dr. Michael Ruscio is a DC, natural health provider, researcher, and clinician. He serves as an Adjunct Professor at the University of Bridgeport and has published numerous papers in scientific journals as well as the book Healthy Gut, Healthy You. He also founded the Ruscio Institute of Functional Health, where he helps patients with a wide range of GI conditions and serves as the Head of Research.