Skip to Content

Beetroot Juice Benefits And Side Effects

Beet juice is a popular beverage made from the juiced beetroot, and is widely regarded as a nutritious and healthy drink.

In addition to providing many beneficial nutrients like vitamins and minerals, beet juice is also thought to have a wide range of potential health benefits. Some of these include improved heart health, digestion, immune function, boosted energy levels, and enhanced cognitive function.

However, there are also some potential side effects associated with beet juice consumption, and some people should dilute it and start slow with beet juice blends.

beet juice in a glass

If you’re just starting to incorporate this veggie in your diet, start slow and try some beet recipes first. A concetrated beet juice might bee too harsh for you at the beggining.

Whether you are looking to reap the benefits of beet juice or are simply curious about this popular health drink, it is important to do your research and consult with a healthcare professional.

Here are some of the potential benefits of consuming beet juice:

1. Lower Blood Pressure

There are numerous studies that show beetroot, delivered as a juice supplement significantly reduce systolic and diastolic blood pressure – all attributed to the activity of nitrite converted from the ingested nitrate. 

Related: Carrot Juice Recipe + Benefits Of Juicing Carrots

Beetroot juice in glass.

2. Reduces Inflammation

Beetroot is one of the few vegetables which is very rich in antioxidants, in particular a group of highly bioactive pigments known as betalains, which display potent antioxidant, anti-inflammatory and and chemo-preventive activities against many pathologies related with chronic inflammation such as liver disease, arthritis and even cancer.

The effects were comparable or greater than some anti-inflammatory drugs like Ibuprofen. Beets have also been found effective for period cramps with excessive blood loss by supplying oxygen and iron content in the blood.

This immune boosting tonic is another great remedy for those looking to reduce inflammation and boost the immune system.

3. Prevents Anemia

Due to their high amount of folic acid (vitamin B9) and presence of Iron, beets help stimulate the production of red blood cells thus balancing hemoglobin levels. Usually oral iron supplements are associated with side effects, such as gastrointestinal irritations, reduced bioavailability, and lipid peroxidation so drinking beet juice is a much pleasurable solution.

An interesting fact: the red pigments of beets lose their color when combined with Iron. Therefore you can verify if you have low hemoglobin levels (anemia) by consuming some beets. And if you experience very red urine it could be an indication of iron deficiency.

beet juice benefits in a glass of fresh juice

4. Improves Oral and Gut Microbiome

According to a new study drinking beet juice promotes the growth of beneficial bacteria associated with healthier blood vessels and brain function and also showed a reduced level of bacteria linked to disease and inflammation.

The results suggest that adding nitrate-rich foods to the diet by drinking beetroot juice for just 10 days, can substantially alter the oral microbiome for the better. A healthier microbiome consequently means a stronger immune system.

5. Boosts Athletic Performance

Beetroot juice helps increases the flow of oxygen throughout your body and strengthens the muscle contraction thus increasing your athletic endurance and performance.

According to the study, for best results the beetroot juice should be consumed 90 min before athletic effort, since the peak value of nitrate occurs within 2–3 hours after ingestion. 

beet juice and other juice combinations

6. Improves Liver Function And Skin Appearance

Beets have liver protective effects and can ameliorate liver injury through the interruption of apoptosis (cell death). Studies show that the consumption of beet juice exhibits increased activity of phase II detoxifying enzymes which play an important role in antioxidant defense.

By helping the liver detoxify you can simultaneously improve and clear the skin.

Another recipe great for detoxing and inflammation is this infused water, when I’m too lazy for juicing, that’s what I make.

More Healthy Veggie Juice Recipes To Try


What are some of the top benefits of beet juice?

Improved heart health, increased energy levels, better blood sugar control, better digestive function and reduced inflammation.

What are the side effects of drinking beet juice?

Upset stomach, bloating, and constipation for people with sensitive digestive systems. Additionally, some people may experience allergic reactions. Also lightheadedness or dizzines might be an issue for people with very low blood pressure. Moreover beets being rich in oxalates may cause unwanted effects for people with acute kidney disorders and kidney stones. However beetroot juice was also found to increase nitric oxide bioavailability and improve renal blood flow. 
Given these facts, it would be wiser to start slow with small amounts of beet juice instead of avoiding it entirely. Whenever in doubt, talk to a knowledgeable health professional.

What nutrients you get in 100ml (~0.5cup) of beet juice?

About 60 calories, a few proteins, but a lot of carbohydrates, there are organic acids, vitamins – A, C, E, PP, group B, and their derivatives – for example, acetylcholine, which is directly involved in the conduction of nerve impulses; minerals – potassium, sodium, calcium, magnesium, phosphorus, chlorine, sulfur, iron, manganese, zinc, iodine, copper, chromium, fluorine, molybdenum, boron, vanadium, cobalt, nickel, rubidium.

What’s the right way to start drinking beet juice?

It’s better to start drinking beetroot juice as part of juice mixtures. The body will adapt to it faster and the process will be smoother. Start with 10 or 20 ml of beetroot juice per half a cup or per cup of liquid. You can dilute not only with other juices, but also with water. The amount of the mixture itself and the concentration of the beet juice is then gradually increased after a couple of days.

Beetroot Juice Benefits And Side Effects

In addition to providing many beneficial nutrients like vitamins and minerals, beet juice is also thought to have a wide range of potential health benefits. Some of these include improved heart health, digestion, immune function, boosted energy levels, and enhanced cognitive function.
Prep Time10 mins
Total Time10 mins
Course: Juices
Servings: 1
Author: HealthyTasteOfLife


  • beetroot


  • Lowers Blood Sugar
  • Reduces Inflammation
  • Prevent Anemia
  • Improves Oral and Gut Microbiome
  • Boosts Athletic Performance
  • Improves Liver Function And Skin Appearance
Tried this recipe?Mention @HealthyTasteOfLife or tag #healthytasteoflife!

The information shown is an estimate provided by an online nutrition calculator.

Disclaimer: The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Seek the direct advice of your own doctor if you have any questions or issues. Please refer to my full disclaimer for more info.

Recipe Rating