Is it better to drink beetroot juice in the morning or Evening?

Beetroot juice has become an increasingly popular health drink due to its many potential benefits. Some of the top purported benefits of drinking beetroot juice include lowered blood pressure, improved athletic performance, and decreased inflammation. But when is the best time to drink beetroot juice – morning or evening? This article will explore the potential pros and cons of drinking beet juice at different times of day.

Potential Benefits of Drinking Beetroot Juice

Before determining the optimal time to drink beetroot juice, let’s first look at why it’s consumed in the first place. Here are some of the top evidence-based health benefits associated with drinking beet juice:

May Lower Blood Pressure

Several studies have found that consuming beetroot juice may help lower blood pressure in a dose-dependent manner. One study in healthy volunteers showed a peak reduction in systolic blood pressure of 5-10 mmHg around 3-6 hours after drinking a cup of beetroot juice. The blood pressure lowering effects are thought to come from the high dietary nitrate content in beets.

May Improve Athletic Performance

Research indicates that dietary nitrates like those found in beetroot juice may enhance athletic performance and endurance. One study found that cyclists could pedal up to 16% longer before reaching exhaustion after drinking beetroot juice regularly. The performance boost is linked to increased nitric oxide levels and improved oxygen utilization.

Contains Powerful Antioxidants

Beets are a great source of antioxidants like betalains, which give beets their deep red color. Antioxidants help protect against oxidative damage from free radicals and inflammation in the body. Thus, drinking beet juice provides a boost of antioxidants that may offer health benefits like slowing aging.

May Fight Inflammation

Chronic inflammation is at the root of many modern health conditions. Animal and test tube studies reveal that beetroot and its compounds could help decrease inflammation markers like IL-6 and CRP while boosting antioxidant status. More research is needed, but beet juice may be useful for fighting inflammation.

Potential Downsides of Drinking Beetroot Juice

While beetroot juice has many advantages, there are some potential downsides to consider as well:

High in Natural Sugars

Raw beets themselves are quite low in sugar, but beetroot juice can be high in natural sugars like sucrose and glucose. This may be concerning for those with diabetes or who are watching their sugar intake. Consuming beet juice in moderation is key.

May Cause Beeturia

Drinking beet juice can cause a harmless condition called beeturia, which turns urine and stools pink or red in color. While not dangerous, it can be alarming if you are not expecting it. Beeturia occurs when betalains are excreted through urine and feces.

Oxalate Content

Beets contain small amounts of oxalates, which are organic acids that can contribute to kidney stone development in those prone to the condition. People with a history of oxalate-containing kidney stones should moderate their beet juice intake.

May Interact with Certain Medications

Nitrates in beetroot juice can potentially interact with certain medications that also dilate blood vessels, like drugs for erectile dysfunction, heart conditions, and blood pressure. Speak with your healthcare provider if taking nitrate-rich beet juice with prescription medications.

Drinking Beetroot Juice in the Morning

Now let’s explore some of the potential pros and cons of drinking beetroot juice early in the day:

May Provide an Energy Boost

Some research indicates that nitrates from beet juice may help boost physical performance and endurance, which can be useful before a morning workout. The nitrates may also help give a mental boost to start the day off right.

May Help Lower Blood Pressure

Studies show blood pressure reduction peaks 3-6 hours after drinking beetroot juice. Drinking it early in the day may promote ideal blood pressure throughout the morning and afternoon when blood pressure tends to be higher.

May Cause Low Blood Sugar Later

Beetroot juice is relatively high in natural sugars. Consuming it first thing in the morning may provide an early energy boost, but can also result in a blood sugar crash later on in the day as the sugar is metabolized.

Potential for Stomach Issues

Some people experience gastrointestinal upset like cramps, gas, or bloating from drinking beetroot juice, particularly on an empty stomach. Having it first thing may lead to stomach discomfort that subsides after eating breakfast.

Can Stain Teeth

The pigments in beetroot juice can temporarily stain teeth, tongue, and lips a pinkish-purple hue. Drinking beet juice right after waking can lead to stained teeth and appearance throughout the day. Brushing after consumption can help minimize staining.

Drinking Beetroot Juice in the Evening

Here is a look at some of the key advantages and disadvantages associated with drinking beet juice later in the day:

May Aid Sleep

Some of the nitrates in beetroot juice convert to nitric oxide, which may help promote relaxation and sleep at night. One study found better sleep quality in older adults who drank beetroot juice. The antioxidants may also reduce inflammation that can interfere with sleep.

Less Impact on Morning Routine

Consuming beetroot juice in the evening reduces the potential for morning stomach upset, urgent trips to the bathroom, or teeth stained pink or purple throughout the day after drinking it.

Blood Pressure Effects May Wear Off Overnight

Studies show the blood pressure lowering effects of beetroot juice peak 3-6 hours after ingestion and wear off after about 8-12 hours. Having it in the evening may mean effects wear off by the next morning.

Potential for Nighttime Bathroom Trips

As a natural diuretic, beetroot juice can lead to more frequent urination. Drinking it in the evening may disrupt sleep with multiple wake-ups to use the bathroom. This may be exacerbated if drinking a large amount of fluid.

May Interfere with Medications

If taking medications that also dilate blood vessels, the nitrates in beetroot juice can compound effects, leading to very low blood pressure at night. Those on medications should likely avoid drinking beet juice in the evening.

Considerations for Optimizing Beetroot Juice Benefits

Here are some additional tips that may help maximize benefits when drinking beet juice:

– Moderate portion sizes to around 8 ounces (250 ml) to minimize sugar and oxalate consumption.

– Avoid drinking beet juice within 2-3 hours of taking oral medications, as absorption may be affected.

– Rinse your mouth after drinking beet juice and brush teeth to prevent staining.

– Introduce beet juice gradually and drink with food to minimize potential GI side effects.

– Look for raw, organic beet juices without added sugars or preservatives for maximum nutrient content.

– Pair beet juice with ginger, carrots, apples or mint to create a tastier, more palatable blend.

The Bottom Line

So when should you drink beetroot juice? There are pros and cons to both mornings and evenings. Consuming earlier in the day may offer the best cardiovascular benefits by lowering blood pressure during times it tends to be higher. However, some may prefer evening consumption to improve sleep quality without impacting morning routines.

Pay attention to your individual response. If you experience discomfort when drinking beet juice in the morning, try the evening instead. Look for patterns in blood pressure, energy, exercise performance and sleep quality over time. This can help determine if morning or evening beet juice fits better into your routine and lifestyle.

Aim to consume beetroot juice in moderation as part of an overall healthy diet, regardless of timing. Presuming you tolerate it well, taking advantage of the potential perks of beet juice either in the morning or evening is likely better than skipping it altogether. Just be mindful of potential side effects and interactions.

References

List of references in APA format:

Jones, A. (2014). Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. Nutrients, 11(2), 338.

Bahadoran, Z., Mirmiran, P., & Azizi, F. (2017). The Nitrate-Independent Blood Pressure-Lowering Effect of Beetroot Juice: A Systematic Review and Meta-Analysis. Adv Nutr, 8(6), 830-838.

Jajja, A., Sutyarjoko, A., Lara, J., Rennie, K., Brandt, K., Qadir, O., & Siervo, M. (2014). Beetroot supplementation lowers daily systolic blood pressure in older, overweight subjects. Nutrition research (New York, N.Y.), 34(10), 868–875.

Wootton-Beard, P. C., Brandt, K., Fell, D., Warner, S., & Ryan, L. (2014). Effects of a beetroot juice with high neobetanin content on the early-phase insulin response in healthy volunteers. Journal of nutritional science, 3, e9.