16 Health Benefits of Beetroot Juice

The juice of red beets are a potent source of nutrition. This root vegetable is a good source of B vitamins, potassium, vitamin C, manganese and other minerals, but its real value comes from nutrients rarely found in other food sources.

These include antioxidant and anti-inflammatory betalains, protective betaine for your liver and heart, and nitric oxide-raising nitrates for more energy and better cardiovascular health.

Ahead are 16 health benefits of beet juice I’ve found in my research. I hope there are more than enough reasons here to start making it part of your daily diet.

1. Beetroot Juice is Energizing

Drinking the freshly extracted beetroot juice in the morning is energizing, but its effects are more subtle and long-lasting than caffeine. I like it on an empty stomach soon after I wake up.

The nitrates in beets convert to nitric oxide which improves circulation throughout your body. This delivers more oxygen and energy-boosting nutrients to your muscles and brain.

There’s a reason why beet juice is so popular with runners, cyclists and bodybuilders. It’s proven in research like this to enhance oxygen utilization and energy production. You don’t have to be a professional athlete to benefit from these positive effects though. Almost everyone can use some extra energy in their day.

2. Beet Juice Boosts Nitric Oxide for Lower Blood Pressure

Beet juice is a popular natural remedy for lowering blood pressure and there’s good science behind it. The nitrates in beets convert to nitric oxide within your body, which relaxes your blood vessels and improves blood flow. This vasodilation effect can lead to meaningful reductions in BP numbers, especially in people with already elevated levels.

This clinical trial found that drinking 250ml of beetroot juice daily for 4 weeks reduced blood pressure by about 8/4 mmHg in hypertensive patients. These positive effects started within a few hours of drinking it. People with high blood pressure saw the biggest benefits but even those with normal BP experienced some reduction.

You need to take beet juice regularly though for noticeable results. Freshly made is best but that’s hard to do with a busy lifestyle. A good powdered beetroot juice, like this organic one I get, is an easy way to get more nitric oxide-boosting nitrates and antioxidants into your daily diet.

3. Beets are Good for Cardiovascular Health and Circulation

Beyond just lowering blood pressure, drinking beet juice supports your cardiovascular system in several ways. The improved blood flow from increased nitric oxide helps deliver both oxygen and nutrients throughout your body more efficiently.

The nitrates and antioxidants in beets protect your blood vessels from oxidative damage and help keep arteries flexible as you age. This research concluded, “In human studies to date, beetroot supplementation has been reported to reduce systolic and diastolic blood pressure, inhibit platelet aggregation, improve vascular and endothelial function, reduce blood glucose and improve homeostasis, and possess reno-protective properties.”

Better circulation from beetroot juice may help with headaches caused by poor blood flow. Some people have reported improvements in their neuropathy symptoms from regular consumption as well.

Beet juice also contains a compound called betaine which helps reduce homocysteine levels, an amino acid that’s linked to heart disease when elevated. Betaine, also known as trimethylglycine, is water-soluble so it will be more concentrated when beets are juiced.

4. Drinking Beetroot Juice Can Improve Your Exercise Performance, Stamina and Workouts

Many runners, cyclists and athletes drink beet juice before training to improve their performance. Its nitric oxide-boosting properties can increase oxygen delivery to working muscles. This helps you exercise for longer before getting tired.

Studies like this show that beet juice is especially beneficial for endurance activities like running and cycling, where oxygen efficiency really matters. Researchers found that drinking beet juice around 2 to 3 hours before exercise improved time to exhaustion measurements by up to 16% in trained athletes.

High-intensity interval training and gym workouts also benefit from this improved blood flow and enhanced oxygen utilization. If you want to try drinking beet juice before your workout, the best time to have it is about 2 hours before you go to the gym.

5. Beet Juice for Your Brain

The same nitric oxide circulation benefits from beets that help your heart also support better brain health. Drinking beet juice increases blood flow to areas of the brain involved in thinking and memory, particularly the frontal lobe.

This study found, “Older adults who exercised and consumed beetroot juice demonstrated greater consistency within the motor community and fewer secondary connections with the insular cortex compared with those who exercised without beetroot juice.” That’s science speak for, “drinking beetroot juice before exercising improves connections with your brain.”

This improved blood flow may also help maintain cognitive function as you age and could explain why some older women and men say they feel mentally sharper and clearer when they drink beet juice regularly. Consistency is key though. If you don’t have a juicer, or the time to prepare it fresh each day, then taking one of these best beetroot juice products each morning is a simple solution.

6. Beet the Inflammation Fighter

The betalains that give beets their deep red color are potent anti-inflammatory compounds. These pigments, along with other antioxidants in beet juice, such as various phenolic compounds, help reduce inflammation throughout your body.

Studies show betalain reduces inflammatory markers, such as C-reactive protein and interleukin-6. This research also demonstrated that drinking beet juice was better than eating cooked beets for both blood pressure and inflammatory conditions. Scientists concluded, “the raw beetroot juice had greater antihypertensive effects. Also, more improvement was observed in endothelial function and systemic inflammation.”

Some elderly people suffering from arthritis report less joint pain when they drink beet juice regularly. Both beetroot’s nitric oxide effects and its antioxidant betalains would help provide these anti-inflammatory effects against arthritic joint pain.

Some people ask if beetroot is high in anthocyanins, but these are found in different superfoods like blueberries, mulberries and pomegranates. Betalains and phenolic compounds, such as caffeic acid, ferulic acid and epicatechin, are the main antioxidants in red beets.

7. Good for Digestion and Helps with Constipation

Many people find that beet juice helps with constipation and improves their digestive health. It contains natural compounds that stimulate digestive processes and may have a mild laxative effect when needed.

Beetroot juice also contains compounds that support healthy gut bacteria, even though the juice itself doesn’t contain any fiber. Research shows beet components act as prebiotics, feeding good bacteria in your gut microbiome.

Many natural therapists and healing protocols recommend using beet juice as part of a cleanse or detoxification program. Keep in mind though, its deep red betalains can turn your poop a reddish color. This is completely harmless but can be surprising if you’re not expecting it.

8. Beets May Help with Weight Loss

Drinking beet juice regularly can help support weight loss efforts, particularly when it’s used as a replacement for high-calorie sweetened drinks.

According to government nutritional databases, a glass of freshly juiced beets has around 110 calories. But you’re getting a lot of nutrients and natural sweetness from drinking it, rather than the empty calories of sugar-laden supermarket beverages.

Getting more nutrition into your diet can often help reduce hunger, since your body is getting more of what it needs to function properly. I’ve read reports in weight loss forums before of dieters saying they felt more satisfied and less hungry after drinking fresh beetroot juice. It does contain quite a bit of natural sugar though, and isn’t suitable when fasting or on a keto diet.

9. Beet Juice for Your Liver

The betaine and antioxidants in beets support healthy liver function in multiple ways. Betaine helps your liver process fats properly and may reduce fat accumulation in people with non-alcoholic fatty liver disease (NAFLD). Its antioxidants also protect liver cells from damage caused by toxins and oxidative stress.

Animal studies showed that beetroot extracts reduced liver inflammation and improved markers of liver health. While human research is still fairly limited, the combination of betaine and antioxidant compounds in this red vegetable makes it a highly beneficial addition to the diet of anyone concerned with improving the health of their liver.

10. Beetroot Juice and Kidney Health

Beet juice can support the health of your kidneys by improving blood flow to them and providing antioxidants that protect kidney cells from oxidative damage. Its nitric oxide-boosting nitrates help reduce blood pressure, which is important since high blood pressure is known to damage kidneys over time. This study also showed blood pressure benefits in patients with kidney disease.

However, people already dealing with kidney disease or a history of kidney stones should talk to their physician first before drinking too much beetroot juice. Beets contain oxalates, which are suspected of contributing to kidney stone formation in certain people.

11. Skin Benefits of Beet Juice

The antioxidants and nutrients in beet juice support skin health from the inside. Its vitamin C helps with collagen production while its betalains and other antioxidants protect your skin cells from damage.

Some people in online beauty forums and on Reddit say they’ve noticed better skin texture and a clearer complexion when they drink beet juice regularly. This could also come from improvements in liver health, since an overburdened liver often shows up in your appearance, particularly facial skin.

12. Beetroot Juice Antioxidants

Beet juice is packed with antioxidants, especially betalains, but also vitamin C, and various polyphenols like caffeic acid, epicatechin, ferulic acid, rutin and chlorogenic acid. These antioxidants neutralize free radicals and help protect cells from oxidative damage throughout your body.

This research noted, “betanin pigments are effective at chemoprevention at very low doses,” and that red beet extracts show significant antioxidant capacity.  There’s much more on all the different nutrients in superfood beetroot here.

13. Support Natural Immunity

The antioxidants, vitamins, and other nutrients in beet juice work together to support healthy immune system function. Vitamin C improves white blood cell production, while antioxidants like betalains protect your immune cells from free radical damage.

Beetroot juice also contains natural anti-inflammatory compounds that help your immune system work more efficiently by reducing excess inflammation throughout your body. This is especially useful for elderly people with joint pain from arthritis and other inflammatory conditions.

14. Beet Juice is Good for Your Eyes

Betalains and other antioxidants in juiced beets support eye health and may help protect your vision as you get older. The improved circulation from nitric oxide is also beneficial for the small blood vessels in your eyes.

Beetroot’s liver cleansing properties are also helpful here. Like your skin, the health of your eyes and the quality of your vision can be affected when your liver is overloaded with toxins.

15. Helps Reduce Anemia Symptoms

While beet juice isn’t that high in iron, it contains good levels of vitamin C and folate which improve both iron absorption and red blood cell production. Some research also suggests its betalains have a role in enhancing the way your body absorbs iron.

Folate is especially important for preventing certain types of anemia. In health forums, some people dealing with low iron levels report increased energy and better hemoglobin levels when they drink beet juice at the same time as eating iron-rich foods.

16. Good Source of Vitamins and Minerals

Drinking beet juice regularly provides vitamin C, and B vitamins such as folate, B2, B3 and B6. It also has good levels of manganese and potassium, with smaller amounts of magnesium, phosphorus, iron and copper.

These nutrients support many important body functions, including energy production, healthy circulation, skin health and strong bones. There’s more on beetroot’s vitamins and minerals here, including why it’s so good for iron absorption and whether raw or cooked beets are better nutritionally.

Top 2 Beetroot Juice Products in 2026

Freshly made beet juice is great and full of healthy nutrients for your body. I highly recommend making it up and drinking it straight from the juicer whenever you can.

But we’re all busy and preparing beets for juicing every day (and especially cleaning the juicer) is unrealistic for many people. Taking a good organic beet juice product is much easier, and realistically more beneficial if it allows you to have it more consistently.

1. Best Beet Juice Capsules

Real beetroot juice capsules are more of a niche product and much rarer than regular beet supplements made from the whole vegetable powder.

American nutritional company Triquetra Health are the market leader here and their BioBeet supplements are made from non-GMO beetroots that are organically grown in Utah. They say on their website that this product is made with cold-press extraction, vegan, gluten-free, certified irradiation-free, 3rd party tested and 21 times concentrated.

BioBeet capsules also have small amounts of organic coconut MCT oil and bioperine from black pepper added to improve absorption. They come in a bottle with 60 caps for a 30-day supply and you can find them here on Amazon.

2. Best Bulk Beet Juice Powder

Micro Ingredients organic beet root juice powder is a great bulk option for regular use. The company says their product is made from the cold-pressed juice of non-GMO, non-irradiated and organically grown beetroots. There’s also no soy, dairy, gluten, preservatives, additives, fillers, artificial colors or flavors, according to microingredients.com.

It comes in a one-pound resealable bag with 129 servings and will last you over 4 months if you use it daily. It’s available here on the brand’s Amazon store and is particularly good value for cold-pressed and organic beet juice powder in this size.