6 Health Benefits Of Beet Juice & Creative Ways To Drink It

Beet juice has been popular among athletes for the last few years due to claims that it can promote endurance, energy, and stamina. But are these claims backed by science?

Beet juice, also known as beetroot juice, is a nutrient-dense, deep red vegetable juice made from raw beetroots. The flavor is typically described as earthy and mildly sweet.

Store-bought varieties are usually cold-pressed and cost an average of six to 10 dollars per bottle (32 fluid ounces), depending on where you live.

Most grocery stores carry at least one brand of beetroot juice, usually in the aisle with the other canned and bottled shelf-stable juices.

One of the major benefits of beet juice is that it acts as a vasodilator, which can help lower systolic blood pressure4 (the top number on your blood pressure reading).

“The nitrates and polyphenols in beetroot juice help relax blood vessels5 so they can open up to accommodate greater blood flow. This helps decrease the force of blood pushing against your artery walls,” explains sports dietitian and author Marie Spano, MS, RD, CSCS, CSSD. 

High blood pressure, also known as hypertension, can damage your arteries, decreasing blood flow and leading to heart disease. “According to the World Health Organization, an estimated 1.28 billion adults aged 30–79 years worldwide have hypertension6 causing 7.5 million deaths, about 12.8% of the total of all deaths each year7,” says Lebovitz.

Athletes are always looking for a competitive edge, and supplementing with beetroot juice may offer a natural performance-enhancing solution.

Performance dietitian and consultant Kelly Jones MS, RD, CSSD, says the dietary nitrates in beets and their blood vessel dilating functions are also linked to improvements in exercise performance9. 

“This can improve circulation of oxygen and nutrients to, and waste products from, the muscles cells so they may be more energetically efficient during exercise10. Studies show beets can improve endurance performance, muscle power, and strength11,” says Jones.

A few studies suggest that beets can help support brain health12, although more research is needed in this area. “The relaxation of blood vessels also increases circulation to the brain. By increasing oxygen delivery to the frontal cortex of the brain, regular beet intake may improve mental and cognitive function,” says Jones. “One study showed that a compound in beets called betaine may reduce inflammation in Alzheimer’s patients13.”  

Because beetroots are rich in antioxidants, beet juice may help support your liver’s natural detoxification process. 

“A 2019 study showed that beetroot juice may help reduce cold symptoms19 caused by psychological stress,” says Kimberley Wiemann, MS, RDN, a registered dietitian. “Beetroot juice increases nitric oxide availability, which has been shown to help defend the body against bacteria or viruses.” 

Most of the reported benefits of beetroot juice come from drinking up to one cup (eight ounces) daily over a period of time. “One 20systematic review of 11 studies found no reported adverse side effects21 of ingesting beet juice on a regular basis,” notes Jennifer Wilhite, MS, RDN, LDN, CDCES.

For athletic performance benefits, Jones recommends drinking three to five beets' worth of juice two to three hours before exercise to potentially aid in energy and stamina during workouts.

“To prevent foodborne illness, store beet juice in a clean, airtight container in the refrigerator for up to 2 days,” Wiemann suggests adding juice from a lemon or lime to help preserve the juice a little longer. 

For those who don’t have as much time, or the necessary tools, to prepare beetroot juice at home several times per week, Schimmelpfenning suggests trying beetroot powder, which is shelf-stable and great for on-the-go nutrition.

Multiple studies have shown that drinking up to one cup of beetroot juice daily generally shows no negative effects3. However, people with certain health conditions may need to proceed with caution. “People prone to kidney stones should avoid or consume minimal beet juice due to its high oxalate content,” says Schimmelpfenning. 

Schimmelpfenning also recommends that those focused on controlling blood sugar eat whole beets rather than drink juice. “While beet juice is rich in vitamins and antioxidants, it is also high in carbohydrates; juicing strips away the fiber. Without fiber, beets are a sugar cocktail that will spike blood sugar levels.” 

“When consumed in excess, people with low blood pressure could experience their blood pressure dropping too low and should take caution,” adds Wiemann.

With an extensive list of health benefits, it should come as no surprise that beet juice continues to grow in popularity. Beetroot is packed with nitrates, phytonutrients, and antioxidants that can help lower blood pressure and improve athletic performance.