Beetroot juice is a bright red beverage made from the root of the beet plant, Beta vulgaris. It is rich in vitamins, minerals, and antioxidant compounds. Beetroot may lower blood pressure, boost exercise performance, and improve blood sugar levels. It may help improve brain health, protect kidney and liver health, and reduce inflammation.

Beets are high in nitrate, which the body can convert into nitric oxide after consumption. Nitric oxide has many roles in the body, including helping blood vessels relax and widen, which in turn lowers blood pressure.

One review found that nitrates from beetroot juice can help lower systolic blood pressure (the top number) in people with high blood pressure.

The nitrates in beet juice help improve blood flow. This means more oxygen and nutrients can reach your muscles during exercise.

One research review found that beetroot juice, consumed as a single dose or over several days, may help improve performance during high-intensity exercise. It may also increase muscular power and prevent muscle fatigue.

Beets are a concentrated source of plant pigments called betalains. Betalains have strong antioxidant and anti-inflammatory properties. These compounds may help protect against damage from free radicals and reduce the risk of inflammation-related diseases, such as obesity, heart disease, and certain types of cancer.

A recent study found that beet juice may help reduce inflammation in people with long COVID. However, it didn’t lead to significant outcomes.

Beet juice contains an amino acid called betaine, which may support heart health. Betaine helps lower levels of homocysteine, another amino acid used by your body to make proteins. High levels of homocysteine in the body have been associated with an increased risk of heart disease and stroke.

Other studies have found that drinking beet juice may help improve cholesterol and triglyceride levels, which are key indicators of heart health.

Betaine in beet juice may support liver health by preventing fat buildup. A study in adults with non-alcoholic fatty liver disease (NAFLD) found that those who drank 250 milliliters of beet juice daily for 12 weeks showed improvements in liver health. Greater benefits were seen in those who paired beet juice with the Mediterranean diet.

Many people with cognitive disorders, like Alzheimer’s and dementia, experience reduced blood flow to the brain. In one study, 75-year-olds who drank beet juice had better blood flow in brain areas linked to thinking and memory, likely due to the nitrates present in beet juice.

The betanine in beet juice may prevent reactions in the brain associated with the progression of Alzheimer’s disease. More research is needed to understand the benefits of beet juice for brain health fully.

Eight ounces (one cup) of 100% beet juice contains:

• Calories: 62
• Fat: 0.1 grams (g)
• Sodium: 47 milligrams (mg)
• Carbohydrates: 14.7 g
• Fiber: 2.7 g
• Protein: 1.8 g
• Copper: 0.2 mg, or 24% of the Daily Value (DV)
• Folate: 64.5 micrograms (mcg), or 16% of the DV
• Magnesium: 34.7 mg, or 8% of the DV
• Iron: 1.4 mg, or 8% of the DV

Beet juice is high in beneficial compounds like betaine, nitrates, and antioxidants.

It’s also an excellent source of copper and folate, providing over 15% of the DV for each nutrient. Copper is important for making connective tissue, while folate is needed for cell growth and red blood cell development.

One cup of beet juice also provides some magnesium and iron. Magnesium is needed for energy production and healthy muscle function. Your body uses iron to make hemoglobin. Hemoglobin is a protein in red blood cells that carries oxygen from your lungs to the rest of your body.

Beet juice is thought to be safe when consumed in moderate amounts.

Beet juice may cause your urine to turn pink or red. This is not a cause for concern—it happens when betalain pigments aren’t fully broken down before leaving your body. If your stool or urine is pink or red and you have not eaten beets, contact your healthcare provider for further evaluation.

Beet juice contains oxalates. High levels of oxalates in the body may increase the risk of kidney stones in some people. Kidney stones are mineral clusters that form in the kidney and can be painful to pass through the urinary tract.

Some health experts have warned against nitrate consumption due to its potential to form cancer-causing compounds. No strong human research has linked the nitrates naturally found in plant foods, such as beets, to health concerns.

Here are some tips for getting the most health benefits out of beet juice:

• Choose 100% beet juice without added sugar.
• If you’re new to beet juice, start with a small amount to avoid digestive upset.
• Blend beet juice into smoothies or protein shakes.
• Use a juicer or blender to make your own beet juice.
• Store fresh beet juice in an airtight container for two to three days.
• Mix beet juice with juice from berries, apples, and other vegetables to enhance palatability.

Beet juice contains vitamins, minerals, antioxidants, and other beneficial plant compounds. It has been shown to help lower blood pressure, improve athletic performance, and lower inflammation.

Drinking beet juice is generally considered safe. However, it may increase the risk of kidney stones in people who are prone to them, due to its high oxalate content. Talk with a healthcare provider before adding beet juice to your diet, especially if you have any existing health conditions.