What happens if we drink beetroot juice daily morning?

Drinking beetroot juice on a daily basis in the morning can provide some powerful health benefits. Beets are packed with nutrients and antioxidants that may help lower blood pressure, improve blood flow, and increase athletic performance.

Nutritional Benefits of Beetroot Juice

Beetroots, also known simply as beets, are a root vegetable that contain some key nutrients (per 1 cup raw beets):

Nutrient Amount
Folate 148 mcg
Vitamin C 6 mg
Potassium 441 mg
Magnesium 23 mg
Iron 0.8 mg
Antioxidants (betalains) Varied

As you can see, beets provide a variety of important micronutrients. They are especially high in folate, a B vitamin that helps produce and maintain new cells. Beets also contain betaine, a nutrient that may help lower homocysteine levels and improve heart health.

Lowering Blood Pressure

One of the biggest potential benefits of drinking beetroot juice daily is lowering blood pressure. Hypertension is a major risk factor for heart disease, stroke, and kidney failure.

Beets contain high amounts of nitric oxide, which helps blood vessels relax and dilate. This reduces blood pressure. Research shows that beetroot juice can significantly lower blood pressure in the short and long term.

In one study, consuming 8 ounces of beetroot juice per day lowered blood pressure by an average of 4-5 points after just two weeks. The effect was even greater when taken for 4 weeks, lowering systolic blood pressure by 10 mmHg.

Another study found that drinking 16 ounces of beetroot juice per day lowered systolic blood pressure by 7 mmHg after just 24 hours. These reductions in blood pressure from beetroot juice may rival some blood pressure medications.

Improved Blood Flow

By relaxing blood vessels and dilating arteries, beetroot juice can improve blood circulation and blood flow. This allows more oxygen and nutrients to reach tissues and organs.

Beetroot supplements have been found to increase blood flow to the brain, heart, and muscles during exercise. This could translate to better exercise performance.

One study gave participants 140ml of beetroot juice 2.5 hours before cycling. On average, their cycling time trials improved by 2.8% over the placebo. This effect is likely due to increased oxygen delivery allowing for enhanced performance.

Boosts Energy and Endurance

The natural nitrates in beetroot juice increase nitric oxide production, which can boost energy levels and stamina.

Studies show that beetroot juice can enhance exercise endurance. In one study, consuming 17 ounces of beetroot juice 2.5 hours before exercise allowed people to cycle up to 20% longer.

Increased energy and athletic performance is likely due to the combination of nitrates, carotenoids, and natural sugars found in beetroot juice.

Rich in Antioxidants

Antioxidants help defend against harmful free radicals that can damage cells. Beets contain several antioxidant compounds:

  • Betanin
  • Isobetanin
  • Neobetanin
  • Vulgaxanthin

These are responsible for beets’ deep red color. Research suggests betanin, in particular, may have anti-inflammatory, anticancer, liver-protective, and detoxifying properties.

Supports Detoxification

The betalin pigments present in beets support Phase 2 detoxification. Phase 2 is when broken down toxins are bound to other molecules so they can be excreted from your body.

Beetroot juice also contains betaine, which stimulates liver cell function and protects the liver. A healthy liver is important for removing toxins from your body.

Improves Digestion

Drinking beetroot juice can benefit digestion in a few ways:

  • Beets are high in fiber, which encourages regularity and healthy gut bacteria.
  • Beets contain manganese, magnesium, and zinc which are essential minerals for optimal digestion.
  • Betanin, the pigment in beets, may help rebuild the gut lining and support gut health.

Potential Cancer Prevention

Some research indicates beetroot juice may have cancer-fighting abilities. In animal and test tube studies, beetroot extract has been shown to slow the growth of and even shrink prostate and breast cancer tumors.

Further human research is needed, but the betanin pigments in beets demonstrate strong antioxidant activity which generally help prevent cancer. Drinking beetroot juice supports the body’s natural defenses against cancer.

Rich in Vitamin C

Vitamin C is a powerful nutrient that strengthens the immune system and stimulates white blood cell production. Just 1 cup of beets provides 6 mg of vitamin C.

Vitamin C improves absorption of iron so drinking beetroot juice may also increase your iron levels. Vitamin C also keeps your skin, hair, teeth, and bones healthy.

How to Make Beetroot Juice

To make beetroot juice at home, follow these simple steps:

  1. Wash thoroughly but don’t peel the beets. Leaving the skin on helps retain nutrients.
  2. Chop beets into quarters or eighths to fit through your juicer feed tube.
  3. Juice the beets along with any other ingredients like carrots, apples or ginger.
  4. Pour into a glass and drink immediately. Fresh is best.

Beets have a strong earthy taste, so adding sweeter ingredients like apples or carrots can improve the flavor. Ginger also complements the taste of beetroot juice well.

You can also try these beetroot juice recipe combinations:

  • Beet, carrot, pineapple, ginger
  • Beet, celery, orange, lemon
  • Beet, apple, spinach, parsley

Possible Side Effects

Beetroot juice is safe for most people and generally well tolerated. However, there are some potential side effects to be aware of:

  • Kidney stones – High levels of oxalate in beets may contribute to kidney stone formation in a small number of people.
  • Digestive issues – Beets have a high fiber content which may cause temporary bloating, gas or diarrhea.
  • Colored urine and stools – Beetroot betalain pigments can turn urine and stools pink/red. This is harmless.
  • Low blood pressure – If your blood pressure is already low, drinking beetroot juice could cause it to dip too low.

Introduce beetroot juice slowly and drink in moderation to see how your body responds. Avoid drinking large amounts if you have kidney stones or low blood pressure.

Who Should Be Cautious with Beetroot Juice?

Certain individuals should exercise caution with beetroot juice:

  • Pregnant women – High nitrate levels may pose risk, avoid drinking large amounts.
  • People with anemia – Beetroot juice interferes with iron absorption.
  • Kidney disease – Can increase kidney stone formation and potassium levels.
  • Low blood pressure – May cause blood pressure go too low.
  • Digestive issues – Beets can exacerbate issues like acid reflux.

If you have any of these conditions, speak with your healthcare provider before adding beetroot juice to your diet.


Drinking beetroot juice on a daily basis can provide impressive health benefits. Beets deliver a powerhouse of nutrients that may help lower blood pressure, enhance exercise performance, boost energy, support detoxification, and reduce inflammation.

Beetroot juice is easy to make at home and mixes well with other fruit and vegetable juices. While generally safe, introduce beetroot juice slowly to check for any adverse effects.

Drinking a glass of beetroot juice each morning is a simple way to take advantage of the unique health benefits of beets.

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