What happens if I drink beetroot juice everyday on empty stomach?


Beetroot juice has become a popular health drink due to its many potential benefits. Some of the claims about drinking beetroot juice on an empty stomach include improved blood flow, lower blood pressure, and increased energy. But what does science say about drinking beetroot juice every day before eating? Here’s a detailed look at the effects of making beetroot juice part of your daily morning routine.

Nutrients in Beetroot Juice

Raw beetroots and beetroot juice are packed with essential vitamins, minerals and plant compounds. Here are some of the top nutrients found in beetroot juice:

  • Vitamin C – An essential antioxidant that supports immune function.
  • Folate – Important for cell growth and development.
  • Manganese – A mineral that aids nutrient absorption and metabolism.
  • Potassium – Helps control fluid balance, nerve signaling and blood pressure.
  • Nitrates – Compounds that convert into nitric oxide to dilate blood vessels.
  • Betalains – Pigments with potent antioxidant and anti-inflammatory properties.

The nitrates and betalains in particular are thought to be responsible for many of beetroot juice’s touted benefits.

May Improve Blood Flow

One of the most scientifically-proven effects of beetroot juice is increased blood flow.

Beetroot is rich in inorganic nitrate. When you drink beetroot juice, the nitrate is converted into nitric oxide, which is a molecule that dilates blood vessels. This process increases blood flow and lowers blood pressure.

Several studies show significant improvements in blood flow after drinking beetroot juice.

In one study, 45 healthy men drank either 17 ounces (500 ml) of beetroot juice or a placebo juice. The beetroot juice lowered their blood pressure by 5 mmHg over a period of 24 hours compared to the placebo.

Another study in overweight and slightly obese individuals found that drinking 8 ounces (250 ml) of beetroot juice 2 hours before exercise resulted in lower blood pressure and increased blood flow to muscles during exercise.

This boost in blood flow could translate into better oxygen delivery, brain function and exercise performance.

May Lower Blood Pressure

Drinking beetroot juice could have a beneficial impact on your blood pressure.

  • A study in 28 people who had slightly elevated blood pressure showed a significant reduction after drinking 8 ounces (250 ml) of beetroot juice every day for four weeks.
  • One small study gave participants 16 ounces (480 ml) of beetroot juice or picked beetroot. Both lowered systolic blood pressure by 4–5 points in only 6 hours.

The drop in blood pressure is likely due to the high nitrate content converting into nitric oxide, which relaxes blood vessels and increases blood flow.

May Improve Exercise Performance

Several studies show that beetroot juice can boost exercise performance and increase endurance.

In one study, cyclists who drank 17 ounces (500 ml) of beetroot juice 2.5 hours before a 30-minute cycling time trial rode 0.5 miles (0.9 km) farther in that time period compared to when they drank a placebo juice.

Another study found beetroot juice improved performance in simulated altitude training, likely due to the increase in nitric oxide and blood flow.

The increased blood flow to muscles means more oxygen and nutrients can be delivered. This may allow you to exercise longer before fatigue sets in.

May Boost Brain Function

The nitrates in beetroot juice do not just increase blood flow to the body. They may also increase blood flow to the brain.

This could potentially aid cognitive function, especially in older adults and people at risk of dementia.

One study in 14 older adults with early warning signs of dementia found that 8.4 ounces (250 ml) of beetroot juice per day for 4 weeks slowed the decline in brain function.

However, more studies are needed to confirm the beneficial effects of beetroot juice on brain function and cognition.

May Lower Inflammation

Chronic inflammation contributes to diseases like cancer, diabetes and heart disease.

Given its vibrant pigments, beetroot juice is rich in antioxidants called betalains.

These compounds have powerful anti-inflammatory properties in the lab.

Human studies indicate beetroot juice and betalains may reduce some markers of inflammation as well.

One study gave people with obesity 1 cup (237 ml) of beetroot juice or a placebo drink every day for 8 weeks. The beetroot juice group had significantly lower levels of inflammation markers.

May Aid Gut Health

Your gut health and function play a major role in your overall health.

Some research indicates that beetroot juice may benefit gut function and digestive health.

Beetroot juice still contains a small amount of fiber, unlike juice from many other vegetables. Fiber feeds the healthy bacteria in your gut.

The betalains may also support a healthy inflammation response in the lining of your digestive tract.

More studies are needed to determine how beetroot juice supports optimal digestive health.

May Help Fight Cancer

Beetroot juice contains powerful plant pigments called betalains.

Test-tube studies demonstrate that betalains, particularly betanin, may halt the growth and spread of certain types of cancer cells.

However, human studies are needed to confirm these effects.

Some research shows that the betalains in beetroot juice are absorbed efficiently in the human gut and may be particularly beneficial for cancer prevention.

Supports Liver Function

Your liver is vital for filtering toxins out of your body and processing nutrients.

The nitrates in beetroot juice may help dilate blood vessels and increase blood flow, increasing the amount of oxygen reaching your liver.

The betaines in beetroot juice may also help reduce inflammation, increase detoxification and protect liver cells against oxidative stress and toxicity.

More high quality human studies are needed to confirm the beneficial effects of beetroot juice on liver health.

May Prevent Anemia

Beetroot juice is a source of iron and folate, which play important roles in the production and maintenance of red blood cells.

  • Iron is an essential part of hemoglobin, which carries oxygen in the blood.
  • Folate is vital for the production and maturation of red blood cells.

Drinking beetroot juice may help prevent anemia, a condition that occurs when you don’t have enough healthy red blood cells to carry adequate oxygen to tissues.

One cup (237 ml) of beetroot juice provides around 17% of the recommended daily intake for iron and 5% for folate.

Downsides of Beetroot Juice

While beetroot juice likely offers some health benefits, there are a few downsides to consider:

  • May cause beeturia. Beetroot juice contains a pigment called betacyanin that may turn your urine pink or red. While harmless, it can be alarming.
  • High in nitrates. While the nitrates seem beneficial, high amounts may be harmful and should be avoided, especially by those with certain medical conditions.
  • High in sugar. Beetroots are high in carbs. Juice is lower in fiber, so drinking large amounts adds sugar to your diet.
  • Oxalates. Beets contain oxalates that can contribute to kidney stones in susceptible people.

If you have concerns about nitrates, sugar or oxalates, check with your healthcare provider before drinking beetroot juice regularly.

How Much Should You Drink?

Many studies linked to benefits provided 8–16 ounces (240–480 ml) of beetroot juice per day.

Benefits have been seen with shorter term consumption over 7 days as well as up to 4 weeks. Longer studies are unavailable.

It’s likely best to start with a smaller amount like 4–8 ounces (120–240 ml) per day.

Drinking beetroot juice daily doesn’t seem to pose major risks for healthy people. However, it’s unclear if this is safe long term.

How to Make Beetroot Juice

It’s easy to make beetroot juice at home. Here is a simple recipe:


  • 3 medium beetroots, washed and trimmed
  • 1 apple, washed and cored
  • 1 inch (2.5 cm) fresh ginger, peeled
  • Juice of 1 lemon


  1. Cut the beetroots, apple and ginger into chunks.
  2. Feed the pieces through a juicer according to manufacturer directions.
  3. Pour the fresh juice into a glass.
  4. Stir in the lemon juice.

This beet, apple and ginger juice makes a tangy, nutrient-packed drink full of health benefits. For variations, try adding carrots, celery or other vegetables.

The Bottom Line

Regularly drinking beetroot juice, especially first thing in the morning on an empty stomach, seems to offer wide-ranging benefits for your health.

However, most studies were small or done in animals. More research is needed, especially on the long-term effects in humans.

That said, adding 4–8 ounces (120–240 ml) of beetroot juice to your morning routine is likely safe for most people.

If you don’t enjoy the earthy flavor, try mixing beetroot juice with apple, carrot or ginger juice. This can create a more palatable and healthy beverage.

Overall, drinking beetroot juice could be an easy way to add valuable vitamins, minerals, fiber and antioxidants to your diet.

Potential Benefit Evidence
Improved blood flow Strong evidence from multiple studies
Lower blood pressure Moderate evidence from several studies
Increased exercise performance Moderate evidence from several studies
Enhanced brain function Early evidence, more studies needed
Reduced inflammation Moderate evidence from limited research
Improved gut health Early evidence, more studies needed
Anti-cancer effects Test-tube studies only
Liver protection Animal studies only
Prevention of anemia Theoretical, more studies needed


Drinking beetroot juice, especially on an empty stomach, seems to offer benefits like improved blood flow, lower blood pressure, and increased exercise performance. However, more research in humans is still needed, particularly on the long-term effects of drinking beetroot juice every day. Overall, incorporating 4-8 oz of beetroot juice into your morning routine appears safe for most people and can add valuable nutrients like nitrates, betalains, and vitamin C to your diet.

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