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How Much Beetroot Juice Should You Drink Per Day?

Well, who isn’t aware of the benefits of magical beetroot juice?

However, as we all know excess of anything can have counter effects. The most common question often asked by us is “How much beet should we drink per day?

This isn’t a tough question to answer. There are several benefits of beetroot such as lowering blood pressure, improved blood flow and others. It is rich in folates, antioxidants, and vitamins.

Hence, its usage is recommended by many health experts but only depending upon your health conditions.


What are the Benefits of Drinking Beetroot Juice?

Beetroot has been found helpful for gym-goers, as it helps you to exercise a little longer, by increasing your stamina.

Several studies have shown that beetroot juice consumption can effectively regulate your blood pressure and also ensures improved blood flow. Beetroot is an excellent source of folate, potassium, Vitamin C, fiber and antioxidants and also nitrates.

Beetroot juice has so many health benefits because beet is rich in nitrates, the natural chemical. The nitrate of beetroot juice is directly converted to nitric acid which thus helps in lowering blood flow and blood pressure.

Also, people who drink beet juice on a daily basis have shown better results in the intense workout.

Although eating beet isn’t as beneficial as drinking beetroot juice. This is so, because while cooking beetroot, a sufficient amount of nutrients is lost, although it retains some of its nutritious properties.

However, you shouldn’t be worried if your urine and stools appear reddish once you start drinking beetroot juice. It’s normal.

The daily dosage of beetroot juice can help reduce high blood pressure for about 10 mm Hg.


How Much Beetroot Should You Drink Per Day?

This question often perplexes everyone and is a matter of concern too. It is so because an excess of it can also probe danger on your health.

One of two cups of beetroot juice on a daily basis has been found to be effective. It can essentially reduce high blood pressure. Therefore, it is recommended to people suffering from hypertension.

You can prepare beetroot juice of your own or buy it from stores. However, if you are about to start, then it is recommended that you start it from a small amount and then, later on, increase it. This is so because it acts as a potential detoxifying agent.

Some people claimed that two cups of beetroot juice doesn’t probe any health danger. They also stated that they had been consuming it for a long time which has had significant effects on their health.

Although there is another group of people, who claim to get nauseous and sometimes even vomit due to drinking concentrated beetroot juice. So, this proves that the amount of beetroot juice consumption varies depending upon your health conditions.

It has often been found that people who claim to get nauseous because of drinking beetroot juice are the people new to juicing beetroot.


Important Studies regarding Beetroot Juice Consumption

Mentioned below are few essential and questionable studies regarding the beetroot juice consumption:

One essential study

A study was conducted at Exeter University which gave different amounts of beetroot juice to the individuals such as 70 ml, 140 ml, and 280 ml, to see their improved athletic performances. These men were made to drink one cup of beetroot juice per day.

The results showed improvement in their athletic activities but if they suffered from any ill health or not during the study because of drinking beetroot juice isn’t mentioned.


The study of The British Heart Foundation

As per a study which was published in American Heart Association journal, funded by The British Heart Foundation has shown that the person suffering from hypertension or high blood pressure have shown a significant decrease in their pressure by 10 mm HG because of daily beetroot juice consumption.  

The impact of the beetroot juice remains the most during the first three to six hours after being consumed and remains impactful for the next 24 hours.

This happens because of the nitrates present in the beetroot juice, which thereby increases the level of nitric gas oxide, helping in smooth circulation. That gas relaxes and helps in widening the blood vessels.

A daily dosage of 250 ml of beetroot juice is often recommended because it contains about 0.2g of dietary nitrate. 250 ml of beetroot juice is as equivalent as a bowl of lettuce leaves or two beetroots.

The amount of beetroot juice that should be drunk on a daily basis to gain benefits varies from source to source.

However, some of these studies do mention the amount of beetroot juice which should be drinking every day, but they fail to explain the ill effects that the people have due to beetroot juice is consumed in an excess amount.


Increase in stamina

Some of the studies conducted have shown that drinking 2 cups of beetroot juice per day can lower blood pressure in the healthy adults. Taking beetroot juice also helps in the increased stamina of the body.

As per a study, people who consumed beetroot juice for 6 days showed improvement in their stamina which helped them exercise better.


A controversial study regarding beetroot juice consumption

A study conducted by the Hungarian doctor Alexander Ferenczi has been a matter of controversy among many. His study stated that drinking quart of beetroot juice on a daily basis helped to cure cancer in his patients.

This study was mentioned in the Hungarian Journal of Medicine in 1974. In his reports, he stated that his patients had shown improvement in their clinical conditions after they started drinking beetroot juice. This study has been referred to many over the internet.

A quart of beetroot juice is equal to 32 ounces which are more than the preferred amount. Hence, it remains a matter of doubt, whether or not it is true or not.


Can Beetroot Juice Lower Blood Pressure?

A common question often asked by many “Is drinking beetroot juice healthy or eating beets is healthy?” bears a straightforward answer.

Beetroot juice is more nutritious than cooked beet because while cooking beets, a small amount of the nitrates is lost, while in beetroot juice, the whole amount of nitrates is retained.

When it comes to lowering blood pressure, drinking beetroot juice is more fruitful, as it offers maximum benefit.

In case of cooked or fermented beet, the healthy nutrients are lost in some amount. The juice of beetroot provides the sufficient amount of phytonutrients (plant chemicals) which thereby helps in regulating the blood pressure.


Side Effects of Beetroot Juice

There are some side effects of beetroot juice too which one should be careful of. Thereby, look to your daily amount of beetroot juice consumption.

Drinking beetroot juice should be strictly avoided by patients suffering from kidney disorders because of its folate content. Some of the side effects of the beetroot juice are as follows:


Dangerous for kidney patients

Beetroot juice consists high level of betaine and oxalate. Hence, it is dangerous for people suffering from kidney disorders. It may even cause some further kidney problems. Therefore, it must strictly be avoided by people suffering from kidney disorders.



Some people are allergic to the root vegetables. Hence, same is the case with people drinking beetroot juice. You may develop some allergic reactions or rashes after drinking too much of beetroot juice.


Deficiency of calcium

Research reports have found that drinking beetroot juice too much can lead to calcium deficiency within the body. This, in turn, will have negative effects on the bones, especially in case of women aged 30 or above.



The antioxidant content of beetroot juice removes the toxins from the body thereby leading to detoxification. Sudden detoxification often leads to mild fever.


Liver Health

Despite being rich in metals like iron, magnesium, copper, and phosphorus, excess consumption of the juice can increase the level of lead and other such metals in the liver. This, in turn, can be harmful to the liver as well as pancreas.


Irritated Stomach

Excess beetroot juice can lead to disrupted stomach health. For people suffering from stomach disorders often, should avoid beetroot juice.



It is better to consult your medical expert or any doctor before adding beetroot juice as a part of your diet. Also, inform your doctor, when you are starting beetroot juice consumption as a natural means to lower your blood pressure. It may trigger to lessen the current medicine amount.


Final Thoughts

You should always consult a doctor about “How much beetroot juice you should drink per day?” If you suffer from specific problems, health experts should be consulted.

Although to enhance the flavor of your beetroot, you can add various ingredients and enjoy it.

Beetroot juice can effectively help regulate blood pressure level and also reduce stress. It can efficiently increase your stamina. Thereby, add a sufficient amount of beetroot juice to your diet, to stay fit.