What is the best time to drink beetroot?

Beetroot, also known as beet, has become an increasingly popular superfood in recent years. It’s chock-full of essential vitamins, minerals and plant compounds that offer a variety of health benefits. From improving blood flow to enhancing exercise performance, timing your beetroot consumption right can help you maximize its effects.

Introduction

Beetroot is a root vegetable that belongs to the Chenopodiaceae family. It’s a rich source of nitrates, which get converted into nitric oxide in the body. Nitric oxide helps relax and dilate blood vessels, improving blood flow and lowering blood pressure.

In addition to nitrates, beetroots contain many other beneficial plant compounds like betalains, phenolics and flavonoids. Betalains give beets their deep red color and act as antioxidants and anti-inflammatories. Phenolics and flavonoids also have antioxidant effects to help prevent chronic diseases.

Research shows that consuming beetroot may:

• Lower blood pressure
• Improve exercise performance and endurance
• Increase blood flow to the brain
• Reduce oxidative stress and inflammation
• Support detoxification

To reap the most rewards from beetroot, timing is key. Here’s an in-depth look at the best time to drink beetroot juice or eat whole beets based on your health goals.

First Thing in the Morning

Drinking beetroot juice first thing in the morning on an empty stomach is one of the best times to incorporate it into your diet.

Some research suggests that consuming nitrates early in the day may optimize their blood pressure-lowering effects (1).

One study found that drinking beetroot juice in the morning lowered blood pressure by 5–10 mmHg over a period of 24 hours compared to beetroot juice consumed in the evening (1).

Drinking beetroot juice first thing in the morning may help:

• Lower morning blood pressure
• Improve blood flow and nutrient delivery throughout the day
• Provide an energy boost to start your day

Try drinking 4–8 ounces (118–237 mL) of beetroot juice first thing in the morning on an empty stomach. You can also blend beetroot juice with fruits like apples, lemon or ginger to create a delicious and healthy morning elixir.

1–2 Hours Pre-Workout

Consuming beetroot 1–2 hours before exercise is ideal if you want to take advantage of its ergogenic effects.

Research shows that nitrates in beetroot juice can boost oxygen efficiency during exercise, making exercise feel less difficult and allowing you to exercise longer (2).

One study found that cyclists who drank 17 ounces (500 mL) of beetroot juice 2 hours before cycling were able to cycle 7% longer compared to a placebo (3).

Drinking beetroot juice pre-workout may:

• Improve exercise endurance and performance
• Increase stamina and reduce fatigue
• Boost oxygen utilization so exercise feels easier

Aim for at least 2–3 beets worth of juice, which equates to about 8–12 ounces (237–355 mL), 1–2 hours before hitting the gym or competing in an endurance event.

Any Time of Day

While timing beetroot juice around your workout or morning routine may maximize certain benefits, any time of day is good for getting in this ruby red superfood.

Here are some ways to enjoy beets throughout the day:

• Breakfast: Add roasted beets to omelets, smoothie bowls or avocado toast
• Lunch: Toss roasted beets into grain bowls or salads
• Snacks: Drink a glass of beetroot juice or blend into a smoothie
• Dinner: Include roasted beets as a side dish or salad topper
• Dessert: Make chocolate beetroot cake or beetroot brownies

Try to consume at least 4–6 ounces (118–177 mL) of beetroot juice or 1–2 medium beets daily to obtain a range of vitamins, minerals and health-promoting plant compounds.

Every Day for Maximum Benefits

While the timing of beetroot matters to an extent, consuming beets daily is likely the most important factor when it comes to optimizing potential benefits.

Here are some of the advantages of including beetroot in your diet every day:

• May lower blood pressure
• Can stabilize blood sugar levels
• May reduce inflammation
• Supports detoxification
• Boosts nitric oxide levels for better circulation

Aim to consume beetroot juice or cooked beets daily as part of a healthy, well-rounded diet and lifestyle.

Pairing beetroot with other nitrate-rich vegetables like leafy greens, radishes and carrots can further boost nitric oxide levels and improve health.

The Best Time for Maximum Nitrate Levels

If your goal is to maximize the nitrate content of beetroot, timing matters.

According to research, beetroot harvested in the summer or autumn contains significantly higher levels of nitrates compared to beets harvested in winter or spring (4).

A study in postmenopausal women also found that eating baked beets raised plasma nitrate levels by 7-fold compared to eating cooked spinach or lettuce, demonstrating that beets are an exceptionally good source of nitrates (5).

Another study showed that storing cooked beets in the refrigerator for 24 hours increased the availability of nitric oxide, as refrigeration converts some of the nitrates to nitrites (6).

Season, storage and preparation methods impact the nitrate content of beets. To maximize your nitrate intake:

• Enjoy beets in the summer and autumn when nitrate levels peak
• Refrigerate cooked beets for at least 24 hours before consuming
• Eat beets raw, roasted whole, juiced or lightly cooked to retain nitrates

Safety and Side Effects

For most people, eating beets and drinking beetroot juice is safe and healthy.

However, there are some potential side effects and precautions to consider:

• May temporarily turn urine and stool pink/red
• High doses may cause low calcium levels or kidney stones
• Contains oxalates, so should be avoided by those prone to oxalate kidney stones
• May interact with certain medications like beta-blockers and ACE inhibitors
• Not recommended in large amounts for those with kidney disease

Start slow when introducing beetroot into your diet, especially if juicing. Try just 2–4 ounces (59–118 mL) at a time and assess tolerance.

Additionally, rinsing beetroot juice in your mouth before swallowing may help prevent teeth from staining.

The Bottom Line

Timing beetroot consumption can enable you to maximize specific benefits, depending on your health goals.

Here is a quick overview of the best time to eat beets:

• Morning: Helps lower blood pressure throughout the day
• Pre-workout: Boosts oxygen efficiency and exercise performance
• Any time: Provides a range of nutrients and health benefits
• Daily: Essential for ongoing health benefits

Aim for 4–6 ounces (118–177mL) of beetroot juice or 1–2 medium beets each day to reap the rewards of this incredible superfood.

Pair beetroot with other nitrate-rich veggies, eat it using a variety of cooking methods and harvest or store beets properly to maximize nitrate levels.

Drinking beetroot juice and eating beets at the right time and as part of an overall healthy lifestyle can take your health to the next level.