What Is Beet Juice Good For?

When you slice into a raw beet, its deep magenta flesh leaves a stain that refuses to be ignored. The juice that seeps out carries a similarly bold reputation. For centuries, people around the world have used beetroot juice as both food and medicine. Today it’s enjoying a renaissance in wellness circles—from athletes sipping “nitro shots” before a race to health‑conscious diners blending it into morning smoothies. So what makes this earthy tonic so compelling?

A Nutrient‑Dense Sip

Beets pack plenty of nutritional punch for their modest calorie count. A single cup of beetroot juice (about 248 g) provides roughly 62 calories along with small amounts of protein and fat. More importantly, this serving supplies iron, magnesium, potassium, vitamin C and folate. These nutrients support energy production, nerve and muscle function, immunity and cell division. The rich pigment comes from betalains—natural compounds that also act as antioxidants, helping neutralize free radicals in the body.

Heart Health and Blood Pressure

One of the most studied benefits of beet juice involves cardiovascular health. Beets are loaded with inorganic nitrates. When you drink beet juice, bacteria in your mouth and digestive tract convert these nitrates to nitrite and eventually nitric oxide—a molecule that relaxes and widens blood vessels, improving blood flow. This vasodilation can lead to modest reductions in blood pressure.

Clinical evidence supports the effect. A review of trials found that daily consumption of beet juice lowered both systolic (the “top” number) and diastolic blood pressure, with an average drop of roughly 3.5 mm Hg and 1.3 mm Hg, respectively. Many studies use around 250 ml (about 8 ounces) per day; researchers observed that this amount offered the greatest benefit compared with lower doses. Even a smaller dose had measurable effects—in a 2019 study, participants who drank 70 ml of nitrate‑rich beet juice saw their blood pressure decrease by 5.2 mm Hg more than those given a nitrate‑depleted placebo, though the effect waned within 24 hours.

More recent research continues to refine our understanding. In 2025, scientists from the University of Exeter reported that older adults who drank concentrated beetroot “shots” twice daily for two weeks not only lowered their blood pressure, they also altered the balance of bacteria in their mouths in a way that enhanced nitrate‑to‑nitric‑oxide conversion. Interestingly, the benefit was noticeable in participants in their 60s and 70s but not in younger adults, suggesting that nitrate supplementation may be particularly helpful as nitric oxide production naturally declines with age.

These findings don’t mean beet juice can replace prescribed blood‑pressure medications. However, incorporating beet juice or other nitrate‑rich vegetables (spinach, arugula and celery are good alternatives) into your diet may offer a natural, adjunctive way to support cardiovascular health.

Anti‑Inflammatory and Antioxidant Actions

Beet juice contains betalains—red and yellow pigments that give beets their color and, more importantly, function as antioxidants and anti‑inflammatory agents. Betalains can neutralize reactive oxygen species and may help prevent DNA damage and lower low‑density lipoprotein (LDL) cholesterol.

Early clinical trials suggest anti‑inflammatory benefits in humans. A small study of cyclists found that two weeks of mixed beet supplementation moderated protein biomarkers associated with exercise‑induced inflammation. While larger studies are needed, the results hint that beet juice may help dampen chronic inflammation.

Supporting the Liver

Emerging evidence also points to a role for beet juice in liver health. A 2023 trial involving individuals with non‑alcoholic fatty liver disease (NAFLD) examined whether beetroot juice could reduce the fat accumulation characteristic of the condition. Participants who drank beet juice for 12 weeks experienced significant reductions in hepatic steatosis, and the improvements were even greater when beet juice was combined with a Mediterranean diet. Researchers concluded that beet juice shows promise as an adjunct to dietary therapy in NAFLD, although more research is needed to determine optimal doses and long‑term effects.

Fueling Athletic Performance

Athletes have been quick to embrace beet juice, and for good reason: nitric oxide isn’t just a boon for blood pressure. By widening blood vessels, it increases the delivery of oxygen and nutrients to muscles, potentially enhancing endurance and reducing the oxygen cost of exercise. Registered dietitian Carly Sedlacek explains that nitric oxide “relaxes and expands your blood vessels, which allows for increased blood flow and more oxygen delivered throughout your body,” translating to better performance.

A variety of studies illustrate the performance boost. Recreational athletes were able to cycle longer at higher intensity after six days of drinking beet juice. In another experiment, participants found it easier to walk up steep hills with less energy expenditure and faster recovery times after taking a beet supplement. Even elite kayakers improved their time‑trial performances by about 1.7 % after beet supplementation.

These benefits are tied to timing and individual physiology. Beet juice or beet powder tends to work best when consumed two to three hours before exercise, giving your body time to convert nitrates to nitric oxide. Some athletes may notice a clear difference while others experience subtler gains. It’s also worth noting that evidence is stronger for endurance activities; quick‑burst movements like sprinting or weightlifting may not see the same improvement.

Anemia and Nutrient Support

Beet juice’s vivid color hints at its iron content. One cup contains about 1.4 mg of iron—roughly 8 % of the daily recommended value. For people with iron‑deficiency anemia, adding iron‑rich foods to the diet can help reduce fatigue and shortness of breath. However, beet juice alone is unlikely to correct anemia; pairing it with iron‑rich foods like legumes, lean meats and leafy greens is more effective. The folate in beet juice is particularly important during pregnancy because it supports proper neural tube development and red blood cell formation.

Brain and Cognitive Benefits

Several studies have explored whether the improved blood flow from beet juice can enhance brain function. A 2021 pilot study involving taekwondo athletes compared different doses of nitrate‑rich beet juice. The group that consumed a moderate dose (400 mg nitrate) showed higher cognitive function scores than those taking a placebo or a higher dose. Researchers speculate that increased nitric oxide may enhance neuronal communication and neurovascular coupling—how blood vessels supply active brain regions. While promising, cognitive benefits remain an emerging area of study, and definitive guidance on dosing has not been established.

Potential Anti‑Cancer Properties

Laboratory and animal studies suggest that compounds in beet juice could have anticancer effects, though these findings have not yet translated into clinical recommendations. Betalains and other phytochemicals in beetroot have been shown to inhibit tumor cell proliferation, reduce angiogenesis (the growth of blood vessels that feed tumors) and trigger apoptosis and autophagy, processes that eliminate damaged or rogue cells. These actions, combined with beet juice’s antioxidant capacity, hint at protective potential. However, human studies are lacking, so beet juice should not be viewed as a cancer treatment.

How Much Should You Drink?

There is no universal guideline for beet juice consumption, but research provides some guardrails. Meta‑analyses suggest that between 200 ml and 800 ml per day (providing 200–800 mg of nitrate) can lower systolic blood pressure in people with hypertension, though the certainty of evidence is low. Many trials use around 250 ml daily, which appears to deliver the best pressure‑lowering effect. More isn’t necessarily better; because the nitrate is concentrated, moderate portions are advisable.

If you’re juicing at home, include the beet skins for extra fiber and nutrients. Beet juice blends well with citrus, apples, carrots, cucumber or ginger, making its earthy flavor more palatable.

Safety, Side Effects and Precautions

Beet juice is generally safe for most people, but there are a few considerations:

·      Beeturia and stool changes: The pigments in beets can temporarily turn urine or stool pink or purple. This harmless effect can surprise first‑time drinkers but is no cause for alarm.

·      Blood pressure: Because beet juice can lower blood pressure, people with hypotension or those taking blood‑pressure medication should consult a healthcare provider before adding beet juice to their routine.

·      Kidney stones: Beets are high in oxalates. For individuals prone to kidney stones, especially those formed from oxalate crystals, consuming large amounts of beet juice or powder may increase risk. Moderation and medical advice are key.

·      Medication interactions: Anyone on medications should check with their doctor before beginning beet supplementation. The high nitrate load might interact with certain drugs or amplify blood‑pressure‑lowering effects.

Final Thoughts

Beet juice’s vibrant hue hints at a wide array of nutrients and bioactive compounds. Regularly drinking the juice in reasonable amounts can support heart health, boost endurance, supply vitamins and minerals and potentially aid liver function. Its anti‑inflammatory and antioxidant effects may contribute to long‑term wellness and disease prevention. However, beet juice isn’t a cure‑all. It should complement—not replace—other healthful habits like a balanced diet, regular exercise and appropriate medical care. With proper attention to dosage and individual health conditions, this ancient root can be a delicious addition to a modern wellness routine.