How Many Glass of Beetroot Juice Per Day?

You bought a bag of fresh beets, dusted off the juicer, and now you’re staring at the deep red liquid wondering: how much is actually good for you? Too little and you won’t feel a thing. Too much and you might end up with a stomach ache or a startling crimson toilet bowl the next morning.

This article answers that question with numbers you can use today. I’ll cover daily dosages for athletes, people managing blood pressure, and those just adding beets to their diet. You’ll also see how a pre-made option like Juice Performer Beet Juice With Vitamin B12 fits into the picture – handy when you don’t have time to scrub, peel, and juice raw beets. I’ll wrap up with a comparison table and the five questions I hear most often from readers.

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Let me be clear from the start: there is no perfect one-size-fits-all number. But after sifting through clinical trials, talking to sports nutritionists, and testing it myself, I can give you a solid range that works for 95% of people.

If you want a no-fuss way to get your daily beetroot dose without juicing at home, Juice Performer Beet Juice With Vitamin B12 comes in shelf-stable cans. Each can is 8.4 ounces of straight beet juice – not from concentrate, no added sugar. The added B12 helps with natural energy, and it’s the same drink used by pro sports teams. It’s a solid shortcut when you’re pressed for time.

The research-backed daily dose for different goals

Most studies on beetroot juice use a dose between 70 ml and 500 ml per day, depending on what they’re testing. That’s roughly 2.4 to 17 ounces. But let’s break that down into practical amounts you can actually measure.

For athletic performance and stamina

The sweet spot is about 300 to 500 ml (10 to 17 ounces) taken 2 to 3 hours before exercise. That gives your body enough time to convert the nitrates into nitric oxide, which widens blood vessels and improves oxygen delivery. Drinking it 90 minutes before a workout still works, but the peak effect is closer to the 2-hour mark.

I’ve seen people sip a single 8.4-ounce can of Juice Performer an hour before a run and feel a noticeable difference. But if you’re training for a marathon or doing high-intensity intervals, you might want two cans spaced out. Pro tip: don’t chug it all at once. Sip over 15–20 minutes to avoid a sudden blood pressure drop if you’re sensitive.

For blood pressure management

Here the evidence is more precise. A meta-analysis of 16 clinical trials found that 250 ml (about 8.5 ounces) of beetroot juice per day reduces systolic blood pressure by 5–10 mmHg. That’s roughly one standard glass. The effect kicks in within 3 to 6 hours and lasts around 24 hours. So one glass a day is your target.

But if you’re on blood pressure medication, talk to your doctor before adding beetroot juice. The combination can drop pressure too low. I’ve had two readers write in saying they felt dizzy after doubling up on meds and a large glass of beet juice. Better safe than sorry.

For general health and daily nutrition

If you’re not an athlete and your blood pressure is normal, you don’t need a fixed daily dose. One small glass (4–6 ounces) three to four times a week is plenty to get the antioxidants, folate, and fiber (though juicing removes most fiber). Some people drink a glass every day and love it. Others find the earthy taste gets old fast. Listen to your body.

A common mistake is assuming more is better. Too much beetroot juice can cause kidney stones in people prone to oxalate issues. Beets are high in oxalates. If you’ve ever had a calcium oxalate stone, limit yourself to 4 ounces every other day, or skip the juice entirely and eat whole beets instead (the cooking process reduces oxalate content).

How to start: a 3-step plan

1. Pick your goal. Are you training, managing blood pressure, or just wanting more nutrients? That decides your starting dose.
2. Start low. Begin with 4 ounces (120 ml) per day for the first week. See how your stomach handles it. Some people get gas or bloating from the high nitrate load.
3. Titrate up. If no issues after a week, increase to your target dose: 8–10 ounces for blood pressure, 10–17 ounces for athletic performance. Stay at that level for two weeks before adjusting further.

Most people who try to jump straight to 500 ml end up with digestive trouble and quit. Slow wins the race here.

Comparison: fresh juice vs. store-bought vs. powder

Not all beetroot juice is the same. Freshly juiced beets give you the highest nitrate content, but they take time and create mess. Store-bought juices vary – some are diluted with apple, carrot, or water. Powders are convenient but often have lower nitrate levels and can contain fillers. Here’s a breakdown:

If you want consistent dosing and zero prep, a product like Juice Performer gives you a known amount per can. If you enjoy the ritual and want peak nitrate levels, fresh juicing with a centrifugal juicer works fine – just drink it within a day because nitrates degrade quickly.

When to drink it – timing matters more than you think

Nitrate levels in the blood peak 2–3 hours after ingestion. If you drink a glass at 7 am for a 10 am race, you’re in the sweet spot. If you drink it at 8 pm for a 6 am workout the next morning, you’ve wasted it – almost all the nitrates will be gone overnight.

For blood pressure, morning dosing works well because BP naturally dips at night. Drinking it with breakfast keeps the effect steady through the afternoon. Avoid drinking it right before bed – the nitric oxide boost can interfere with sleep in some people.

I’ve also noticed that taking it on an empty stomach works faster than with a heavy meal. Protein and fat slow down nitrate absorption. So if you’re having a big breakfast, drink the juice 20 minutes before you eat.

One more practical tip: store opened beet juice in a dark container or glass bottle. Light breaks down nitrates. That’s why most commercial brands use opaque cans or dark glass.

Frequently asked questions

Can I drink beetroot juice every day?

Yes, most healthy adults can drink a small glass daily with no problems. The exception is people with a history of kidney stones or those on blood pressure medication. For everyone else, 4–8 ounces a day is safe long-term. Just rotate it with other vegetable juices to keep your diet varied.

What happens if I drink too much beetroot juice in one day?

You’ll likely experience stomach cramps, diarrhea, or nausea. Your urine and stool will turn red or pink – that’s normal (beeturia). In extreme amounts (over 1 liter), the nitrates can cause a dangerous drop in blood pressure. Stick to the doses I outlined above.

Is beetroot juice better than whole beets for nitric oxide?

Juice delivers nitrates faster because the fiber is removed. But whole beets also provide fiber and take longer to digest, giving a steadier release. For pre-workout, juice wins. For daily gut health, roasted or boiled beets are better. You can also use a best juicer for cabbage juice – the same machines work for beets if you cut them into small pieces.

How long does it take for beetroot juice to lower blood pressure?

Within 3 to 6 hours of drinking it. The effect lasts about 24 hours. That means you need to drink it daily to maintain the reduction – it’s not a one-time fix. Most people see a meaningful change in systolic BP after 2 weeks of consistent use.

Can children drink beetroot juice?

Yes, in small amounts. A child under 10 can have 2–4 ounces per day. The nitrates are not dangerous in those quantities. But skip it for infants under 6 months because their nitrate metabolism isn’t fully developed. And don’t add sugar – let them get used to the natural earthy taste.

What to do next

• Start with 4 ounces per day for one week to test tolerance before increasing.
• For athletic performance, drink 10–17 ounces 2 hours before exercise.
• For blood pressure, 8 ounces every morning with breakfast works best.
• If you hate the taste, add a splash of lemon or ginger – don’t add sugar.
• If you have kidney stone history, limit intake to 4 ounces every other day or skip juice entirely.
• Store opened juice in a dark container and drink within 24 hours.
• When time is tight, a pre-packaged option like Juice Performer with vitamin B12 saves effort and gives a reliable dose.