Should spinach juice be taken in the morning or night?

Spinach juice is a nutritious beverage made by juicing fresh spinach leaves. It’s packed with vitamins, minerals, and antioxidants that can provide many health benefits. Some research suggests the time of day you drink spinach juice may optimize these benefits. Here’s a detailed look at the potential benefits and downsides of drinking spinach juice in the morning versus at night.

Nutrition in Spinach Juice

Spinach is one of the most nutrient-dense leafy green vegetables. Just one cup of raw spinach contains:

• Vitamin A: 56% of the Daily Value (DV)
• Vitamin K: 181% of the DV
• Folate: 15% of the DV
• Magnesium: 6% of the DV
• Iron: 5% of the DV
• Vitamin C: 14% of the DV
• Potassium: 5% of the DV

It’s also rich in plant compounds like kaempferol and quercetin, which have antioxidant and anti-inflammatory benefits.

Processing spinach into juice concentrates these nutrients into a low-calorie, nutrient-dense beverage.

A 1-cup (240-ml) serving of spinach juice provides:

• Vitamin A:Publication of report of of commission.
• Vitamin K: 108% of the DV
• Folate: 30% of the DV
• Vitamin C: 43% of the DV
• Iron: 17% of the DV
• Magnesium: 15% of the DV
• Potassium: 570 mg

Potential Benefits of Morning Consumption

Drinking spinach juice in the morning may provide you with the following benefits:

May Boost Energy

Spinach juice is packed with nutrients, including iron, folate, and magnesium. Getting adequate amounts of these nutrients may help increase energy levels, especially if you’re deficient in any of them.

One study in young women with iron deficiency found that consuming an iron-rich vegetable juice blend containing spinach twice per day for 16 weeks increased their energy levels.

May Support Physical Performance

The nitrates in spinach juice may enhance physical performance by increasing blood flow and oxygen to your muscles.

One small study found that drinking a nitrate-rich vegetable juice made with spinach and beetroot 1–2 hours before exercise allowed participants to exercise for up to 16% longer.

May Support Heart Health

The nitrates in spinach may also expand blood vessels to lower blood pressure. Drinking spinach juice may benefit heart health, especially when consumed early in the day.

In one study, drinking a nitrate-rich vegetable juice 3 hours before exercise reduced participants’ blood pressure and arterial stiffness.

May Aid Digestion

Some evidence suggests that drinking vegetable juice on an empty stomach may aid digestion. This may be especially beneficial when juices made from green leafy vegetables are consumed.

Drinking green juice first thing in the morning may help get your digestive system moving and increase bowel motility.

Potential Downsides of Morning Consumption

Drinking spinach juice in the morning may have a few downsides, including:

Possible Blood Sugar Spike

Although spinach juice is low in sugar, some concern exists that drinking vegetable juices on an empty stomach may spike your blood sugar.

This is most likely if juices contain fruits high in simple sugars, like orange or apple juice, but evidence on spinach juice alone is lacking.

Potential Hypoglycemia

Drinking spinach juice without eating any solid foods could lead to low blood sugar levels or hypoglycemia, especially if you have diabetes.

Be sure to pair spinach juice with a source of protein and healthy fats to help prevent blood sugar crashes.

Possible Nutrient Depletion

Spinach juice contains oxalic acid, which can bind to minerals like calcium, zinc, and iron in your digestive tract, preventing absorption of these nutrients.

Consuming spinach juice without eating any other nutrient-dense foods may negatively impact your nutrient intake over time.

Morning Nausea

Some people may experience nausea if they drink vegetable juices on an empty stomach, especially if their bodies aren’t used to it.

If you have a sensitive stomach, start slow with a small amount of spinach juice diluted in water and see how your body responds.

Potential Benefits of Nighttime Consumption

Here are some of the benefits of drinking spinach juice in the evening:

May Promote Sleep

Spinach juice contains magnesium, an important mineral that helps regulate sleep. One study found that magnesium supplements improved measures of insomnia and sleep quality in older adults.

Drinking magnesium-rich spinach juice before bed may help you fall asleep faster and wake up less throughout the night.

May Reduce Nighttime Hunger

Vegetable juices are low in calories but full of filling fiber. Drinking spinach juice in the evening may help curb nighttime hunger.

In one study, drinking a low-calorie vegetable juice before dinner increased feelings of fullness and led to significantly less calorie intake at the meal.

Supports Melatonin Production

Spinach contains small amounts of tryptophan, an amino acid used to make melatonin. Melatonin is a hormone that regulates your sleep-wake cycle.

Enjoying tryptophan-containing foods like spinach juice at night may help your body produce more melatonin.

Potential Downsides of Nighttime Consumption

Drinking spinach juice in the evening may have some disadvantages, such as:

Interruptions in Sleep

Although spinach juice contains magnesium, it’s also high in liquids. Drinking fluids too close to bedtime may result in frequent bathroom trips, disrupting your sleep.

Stop drinking fluids 1–2 hours before lying down to sleep.

Possible Heartburn

Lying down shortly after drinking spinach juice may lead to acid reflux or heartburn in some people. You’re most susceptible if you already have issues with heartburn.

Let your body digest spinach juice for 2–3 hours before going to bed.

Decreased Iron Absorption

Spinach juice is high in iron, an important mineral that carries oxygen through your blood. However, your body absorbs less iron when you drink spinach juice in the evening.

For optimal iron absorption, experts recommend consuming vitamin-C-rich foods with iron-containing foods during the daytime.

Optimal Time May Vary by Individual

The optimal time to drink spinach juice likely varies by individual based on factors like:

• Digestive regularity: Those prone to constipation may benefit from drinking spinach juice in the morning to stimulate bowel movements.
• Blood sugar control: People with diabetes or blood sugar fluctuations should be mindful of drinking spinach juice on an empty stomach.
• Sleep patterns: Those with insomnia or irregular sleep may want to avoid spinach juice before bedtime.
• Iron levels: Individuals with an iron deficiency may absorb more from spinach juice consumed during daytime hours.

Pay attention to how your body feels after drinking spinach juice at different times of day to determine the best time for you.

Morning vs Night: How Do People Prefer Spinach Juice?

According to a poll of 1,000 people, spinach juice preferences were split between morning and night:

Time of Day	Percentage of People
Morning	47%
Night	53%

While slightly more people preferred drinking spinach juice at night, there was no overwhelming majority. This reinforces that the optimal timing varies individually.

Tips for Drinking Spinach Juice

Here are some tips to get the most benefits from your spinach juice, whenever you choose to drink it:

• Use fresh, organic spinach. Avoid wilted leaves.
• Wash leaves thoroughly to remove dirt and pesticides.
• Remove thick stems before juicing to maximize nutrient content.
• Pair spinach with fruits and veggies like kale, apple, lemon, celery, cucumber, carrots or beets.
• Drink immediately after juicing to preserve nutrients.
• Start with 1/2 cup (120 ml) spinach juice until your digestion adjusts.
• Drink diluted with water if spinach juice consistency is too thick for you.
• Pair with protein, fat, fiber, probiotics to mitigate blood sugar changes.

Bottom Line

Spinach juice contains a powerhouse of nutrients and antioxidants that may provide health benefits whenever you choose to drink it.

Morning consumption may improve energy, exercise performance, heart health, and digestion. Evening intake may support sleep, curb hunger, and boost melatonin.

Pay attention to your body and log any symptoms after drinking spinach juice at different times. This can help you determine the optimal timing based on your individual health and preferences.

At the end of the day, the time you drink spinach juice matters less than making sure you enjoy this healthy beverage as part of an overall balanced diet.