What does beet root shots do?

Beetroot shots have become an increasingly popular health supplement in recent years. But what exactly are beetroot shots, and what benefits can drinking them provide? This article will explore everything you need to know about beetroot shots and their effects on the body.

What Are Beetroot Shots?

Beetroot shots are concentrated drinks made from beetroot juice. Sometimes referred to as beet shots or beet juice shots, these drinks provide a powerful dose of nutrients from beets in a small serving size.

To make beetroot shots, beets are juiced or blended and then strained to remove the fiber. The remaining beet juice is extremely potent and nutrient-dense. Usually only 1-2 ounces of beetroot juice is used per shot.

Beetroot shots can be consumed straight as a health supplement or added to smoothies and other drinks. They provide an easy way to gain the benefits of beets without having to eat large servings of the actual vegetable.

Nutrition Content of Beetroot Shots

So what exactly is found in beetroot shots that makes them so healthy? Here is an overview of the key nutrients:

Nutrient Per 1 fluid ounce
Calories 13
Protein 0.5 g
Carbohydrates 3 g
Sugar 2 g
Fiber 0.5 g
Vitamin C 2.8 mg
Folate 60 mcg
Manganese 0.1 mg
Potassium 140 mg

As you can see, beetroot shots are low in calories but packed with essential vitamins, minerals, and antioxidants.

Some of the standout nutrients include:

  • Vitamin C – Important for immune health and collagen production.
  • Folate – Crucial for red blood cell formation and DNA synthesis.
  • Manganese – A mineral that aids bone health, metabolism, and nutrient absorption.
  • Potassium – Helps lower blood pressure by balancing fluid levels.

But one of the biggest benefits of beetroot shots is their high nitrate content…

Nitrates in Beetroot Shots

Beets contain very high levels of nitrates, which are converted into nitric oxide in the body. Nitric oxide is a molecule that widens blood vessels, increasing blood flow and oxygen delivery.

Research shows that consuming nitrates from beetroot can have the following effects:

  • Lower blood pressure
  • Improve exercise performance and endurance
  • Increase blood flow to the brain
  • Reduce muscle soreness from exercise

These benefits are attributed specifically to nitrates, which are found in exceptionally high amounts in beetroot. About 110 mg of nitrates are found per 100 grams of beets.

When concentrated into a 1-2 ounce shot, the nitrate content is condensed and amplified even further.

Additional Benefits of Beetroot Shots

Research on the effects of beetroot juice and nitrates has unveiled many other potential benefits beyond increased blood flow:

  • Antioxidant effects: Beets contain betalain antioxidants which may reduce inflammation and oxidative stress.
  • Blood sugar regulation: Beets contain alpha-lipoic acid and help improve insulin sensitivity.
  • Detoxification: Compounds in beets support Phase 2 liver detoxification.
  • Anti-cancer properties: Beetroot extract has been shown to reduce tumor size and inhibit spread of cancerous cells.

While more research is needed, the current evidence indicates beetroot shots may improve cardiovascular health, blood flow, endurance, and stamina while providing a concentrated dose of nutrients.

Side Effects and Precautions

When consumed in moderation, beetroot shots are safe for most people. However, there are some potential side effects and precautions to be aware of:

  • May cause red or pink urine and stool temporarily.
  • High nitrate intake could cause low blood pressure, dizziness, or nausea.
  • Those with diabetes should monitor blood sugar closely when consuming beets.
  • Not recommended for those with kidney disorders due to high potassium content.

Pregnant women should exercise caution with beetroot shots and speak to their doctor first. If any side effects develop, stop consuming the shots immediately.

How to Take Beetroot Shots

If you want to try adding beetroot shots into your diet, here are some tips on incorporating them:

  • Start with 1 ounce diluted in water or juice and work up to 2 ounces.
  • Aim for 1-2 shots per day at most to avoid side effects.
  • Drink beetroot shots 30-60 minutes before exercising to maximize performance benefits.
  • Have beet shots in the morning on an empty stomach to improve blood flow and energy levels.
  • Add shots to smoothies containing fruits and leafy greens.

For the best quality, look for cold-pressed, organic beetroot shots. Avoid products with added sugars and preservatives.


Beetroot shots provide a potent dose of nutrients and nitrates in a convenient, low-calorie shot. Research shows they may improve athletic performance, blood flow, blood pressure, and cognition while reducing inflammation.

However, beet shots may not be appropriate for everyone, especially in high doses. Speak with your healthcare provider before adding them to your diet if you have any medical conditions or take medications that could interfere.

Overall, beetroot shots are an easy way to get the benefits of beets first thing in the morning or right before a workout. Just be mindful of potential side effects and enjoy them in moderation as part of an overall healthy lifestyle.

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