Is it good to drink beetroot juice at night?

Beetroot juice has become a popular health drink due to its many potential benefits. Some of the top purported benefits of drinking beetroot juice include lowering blood pressure, improving exercise performance, and boosting brain health. But is drinking beetroot juice at night a good idea? Let’s take a look at the research.

Beetroot Juice Nutrition

Raw beets themselves are highly nutritious. One cup (136 grams) of raw beets contains (source):

• 58 calories
• 13 grams carbs
• 2 grams fiber
• 4 grams sugar
• 2 grams protein
• 14% DV folate
• 6% DV vitamin C
• 6% DV potassium
• 4% DV manganese

Beets get their bright red color from betalain pigments called betanin and vulgaxanthin. These pigments are highly bioavailable and act as antioxidants in the body (source).

When beets are juiced, you end up with even more concentrated amounts of their nutrients and pigments. In fact, beetroot juice usually contains about 10 times the amount of betalains compared to raw beets.

Summary: Raw beets and beetroot juice are nutritious, providing fiber, folate, vitamin C, potassium, and unique antioxidants called betalains.

Potential Benefits of Beetroot Juice

Research shows that drinking beetroot juice may benefit your health in several ways.

May Improve Exercise Performance

Beetroot juice contains inorganic nitrates that are converted into nitrites and then nitric oxide in the body. Nitric oxide is a molecule that dilates blood vessels, which aids exercise performance by decreasing blood pressure and increasing blood flow (source).

Many studies have found that supplementing with beetroot juice can improve exercise endurance and stamina (source, source, source).

One study in 27 healthy men found that drinking 17 ounces (500 ml) of beetroot juice daily improved exercise time to exhaustion by 16%, compared to a placebo (source).

Studies also show that beetroot juice can increase power and improve performance in high intensity interval training (source, source).

May Lower Blood Pressure

Beetroot juice is a natural source of nitrates. As discussed, nitrates are converted to nitric oxide, which dilates blood vessels and decreases blood pressure (source).

Many studies have shown that beetroot juice can significantly lower blood pressure in the short and long term. A 1-week study had participants drink approximately 2 cups (470 ml) of beetroot juice. They experienced a significant decrease in blood pressure of about 7/5 mmHg (source).

Another study in people with high blood pressure found that drinking approximately 1 cup (250 ml) of beetroot juice lowered systolic blood pressure by about 7 mmHg. The effect was notable after just a few hours (source).

What’s more, one review of 16 studies noted that beetroot juice reduced systolic and diastolic blood pressure by an average of 3.55 and 1.32 mmHg, respectively (source).

May Improve Brain Health

Animal and human studies suggest that beetroot juice may improve brain health and boost brain performance (source, source).

One study in elderly people with dementia found that drinking 7.5 ounces (220 ml) of beetroot juice per day for two months slowed the progression of dementia by 3–6 months compared to a placebo (source).

Beetroot juice may also improve blood flow to the brain. One study found significantly increased blood flow 2.5 hours after drinking 17 ounces (500 ml) of beetroot juice (source).

This indicates that beetroot juice may promote brain function via increased blood flow and the delivery of oxygen and nutrients to the brain.

Other Benefits

A few other potential benefits of beetroot juice include:

• May increase stamina and improve performance in endurance sports (source)
• May temporarily dilate blood vessels and enhance blood flow (source)
• Contains antioxidants that may reduce inflammation in the body (source)
• May have anticancer effects due to its antioxidant content (source)

Keep in mind that many of these purported benefits come from beetroot juice’s high nitrate content. However, more studies are needed to determine the long-term effects.

Downsides of Drinking Beetroot Juice at Night

Beetroot juice is generally considered safe with very few side effects. The main downside of drinking beetroot juice at night is related to its nitrate content.

May Keep You Awake

Beetroot juice promotes the production of nitric oxide to dilate blood vessels and decrease blood pressure. This process also increases blood flow and oxygen delivery.

While increased blood flow is beneficial during the day, it may keep some people awake at night. Drinking beetroot juice too close to bedtime may make it difficult to fall asleep.

Increased Urination

Beetroot juice is hydrating because of its water content. Drinking large amounts may lead to increased urination, especially at night. This can cause interrupted sleep as you get up multiple times to use the restroom.

Blood Pressure Effects May Be Stronger at Night

As mentioned, beetroot juice can decrease blood pressure by increasing nitric oxide levels in the body. Lower blood pressure is beneficial for most people.

However, blood pressure naturally dips at night. Drinking beetroot juice in the evening may exaggerate this effect and cause blood pressure to dip abnormally low during sleep in sensitive people.

May Affect Medication Absorption

Beetroot juice can temporarily increase stomach acid production when consumed in normal food amounts (source).

This may help absorption of certain nutrients like iron but can also interfere with absorption of certain medications. To prevent interactions, avoid drinking beetroot juice within 1–2 hours of taking medication.

Is Drinking Beetroot Juice at Night Bad?

Based on the potential downsides, drinking beetroot juice at night may not be the best idea.

If you have high blood pressure, the blood pressure lowering effects of beetroot juice are likely amplified when consumed before bed due to the natural dip in blood pressure that occurs during sleep.

This may lead to excessively low blood pressure at night in sensitive people.

Additionally, the hydrating nature and tendency of beetroot juice to promote urination can lead to interrupted sleep. The energizing effects of beet juice may also make it more difficult to fall asleep.

However, not everyone will be affected the same way. Those without issues falling asleep and who do not experience significant blood pressure reductions may be fine drinking beetroot juice at night.

Ideal Time to Drink Beetroot Juice

The best time to drink beetroot juice depends partially on why you are drinking it.

Here are some general guidelines on when to drink beetroot juice:

• For exercise performance: 1–2 hours before activity
• To lower blood pressure: 2–4 hours before bedtime
• For cancer protection: Anytime
• For brain boosting benefits: Anytime

Aim to avoid drinking beetroot juice in the 2–3 hours before bedtime. This provides enough time for your body to process the nitrates while hopefully avoiding side effects on sleep.

If you experience any insomnia, increased nighttime urination, or drastic drops in blood pressure after drinking beetroot juice at night, then consider avoiding it late in the day altogether.

How Much Beetroot Juice Should You Drink Daily?

There is no official recommended daily intake for beetroot juice. The optimal amount to drink likely depends on your health goals.

Most research on exercise performance, blood pressure lowering, and brain health use amounts around 8–16 ounces (250–500 ml) per day. This seems to be an effective yet safe range.

Benefits have been observed from smaller amounts like 5 ounces (150 ml) as well. However, the effects may not be as strong.

When it comes to high intensity exercise, smaller amounts like 2–3 ounces (60–90 ml) taken about 1–2 hours prior to the activity are common.

Start slowly with 5–8 ounces (150–250 ml) per day. Monitor your tolerance, adjusting your intake if needed. If you’re considering taking beetroot juice solely for general health, aim for just 2–3 times per week rather than daily.

Should You Drink Beetroot Juice Everyday?

Routine intake of beetroot juice is likely safe for most healthy people. That said, some people may need to exercise caution.

Those with the conditions below should talk with their healthcare provider before adding beetroot juice to their diet:

• Pregnant and breastfeeding women
• Individuals with anemia
• People who commonly have low blood pressure
• Those taking blood pressure or blood thinning medications
• Anyone scheduled for surgery within 2 weeks
• People prone to kidney stones
• Individuals with diabetes or issues with blood sugar control

If you do not have any of these conditions, drinking beetroot juice daily should be fine and may provide some benefits. Still, it’s a good idea to give your body a rest periodically.

Aim for taking at least 1–2 days off per week. Listen to your body, reducing intake if you experience any nausea, GI discomfort, or other negative symptoms from drinking too much beetroot juice.

Other Beetroot Juice Tips

Here are some other tips for incorporating beetroot juice into your diet:

• Avoid juices heavy in added sugars. Look for low-sodium brands without extra flavors or sweeteners.
• Pair it with other vegetable juices like carrot or celery juice to enhance nutrition.
• Dilute stronger beetroot juices with a bit of water or combine with other juices.
• Slowly increase your intake to assess tolerance, especially if newer to drinking vegetable juices.
• Avoid drinking beetroot juice right after strenuous workouts. It may inhibit muscle growth and recovery.

Beetroot Juice Precautions

When consumed in normal food amounts, beetroot juice is LIKELY SAFE for most people.

However, drinking large amounts has been associated with potential side effects like:

• Colored urine and stools
• Stomach pain
• Kidney stones in susceptible people
• Changes in liver function

Introduce beetroot juice into your diet slowly and avoid drinking more than 16 ounces (500 ml) per day.

Those with blood disorders, diabetes, or low blood pressure should be particularly cautious with beetroot juice due to its nitrate content.

Conclusion

Beetroot juice is loaded with beneficial nutrients like nitrates, betalains, and vitamin C. Research shows it may improve exercise performance, lower blood pressure, enhance brain health, and provide other benefits.

However, some side effects are possible when drinking beetroot juice at night. Due to its nitrate content, it may lower blood pressure excessively at night, disrupt sleep, and increase urination.

Aim to drink beetroot juice earlier in the day, at least 2–3 hours prior to bedtime. About 8–16 ounces (250–500 ml) seems effective for most people but monitor your personal tolerance.

While beetroot juice is likely safe for most people, talk with your healthcare provider first if you have certain medical conditions like diabetes, low blood pressure, or kidney stones.

Overall, incorporating a reasonable amount of beetroot juice into your routine during the day may provide you with several science-backed health benefits.

Summary of Key Points

• Beetroot juice contains beneficial nutrients like nitrates, antioxidants, and vitamin C.
• Research shows it may improve exercise performance, lower blood pressure, and boost brain health.
• Drinking beetroot juice at night may disrupt sleep and cause low blood pressure due to its nitrate content.
• Aim to drink beetroot juice 2–3 hours prior to bedtime and start slowly with 5–8 ounces (150–250 ml) per day.
• Talk with your healthcare provider before adding beetroot juice to your routine if you have certain medical conditions.

Incorporating reasonable amounts during the day can provide you with many advantages backed by science.