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Disclaimer: I am a caffeine fiend. I drink so much coffee that my local barista regularly chides me, reminding me “it s not good for your heart” to start the day with a triple-shot flat white before 6 a.m.
But when I became pregnant—and had to limit my daily caffeine intake to around 200 mg a day (or two single-shot coffees)—it was a struggle to say the least. Pre-pregnancy, I also indulged in nootropics, Diet Coke, and caffeine-infused anything to help me get through the day. But now? It was all a no. And I was flat out tired.
That s when I stumbled upon a juice called the “Fatigue Fighter” made of beets, apples, oranges, celery, and ginger. I was willing to give basically anything a try, and quickly downed an entire container. Delicious. But it wasn t until my energy soared that I became a believer. Read on for all the reasons that maybe you should give it a try, too.
I ve waxed lyrical about my personal experience with beet juice, but what are the actual health benefits? Evelina Sabonaityte, MD and clinical nutritionist, claims that beet juice is “a nutrient-packed elixir.” Here are some of the benefits of beet juice, according to Evelina and Dr Katy Kasraie, one of the general practitioners at The London General Practice.
- Rich in vitamins and minerals. Beet juice is a treasure trove of essential vitamins and minerals, including folate (vitamin B9), manganese, potassium, iron, and vitamin C.
- Promotes heart health. The nitrate content in beets gets converted into nitric oxide in the body. This compound helps dilate blood vessels, improving blood flow and reducing blood pressure, which is crucial for cardiovascular health.
- Supports liver health. Beet juice contains betaine, which helps protect the liver from toxins and reduces inflammation.
- Bone health. It’s a nitrate-rich food that supports bone health and contains bone-healthy nutrients including folate, vitamin C, magnesium, and copper.
- Improves sports performance. It contains high concentrations of nitrate, which are converted to nitric oxide after consumption. Nitric oxide’s vasodilatory effect on blood vessels can increase oxygen and nutrient delivery to muscles and various organs, thereby contributing to sports performance.
- Reduces stress and anxiety. Beets contain uridine, a substance that helps maintain normal dopamine levels. Dopamine is a neurotransmitter that helps regulate brain health and controls the brain’s reward, emotion, and pleasure centers.
- High in fiber: Essential to maintain a good gut microbiome, fiber aids in digestion and the prevention of constipation. It also helps those who have digestive health conditions such as inflammatory bowel disease.
According to nutritionist Lee Mitchell, beet juice has gained significant attention in the world of nutrition due to its potential energy-boosting benefits. “One of the key advantages of consuming beet juice is its ability to boost energy levels,” she says. “This can be attributed to the presence of dietary nitrates in beets, which are converted to nitric oxide in the body,” Lee explains. “Nitric oxide plays a crucial role in vasodilation, the widening of blood vessels. This improved blood flow can lead to enhanced oxygen and nutrient delivery to various tissues, including muscles, which can result in increased energy production and reduced feelings of fatigue during physical activities.”
On top of its potential to boost energy, beet juice offers a range of other health benefits. It s rich in essential nutrients like vitamins, minerals, and antioxidants. “These components contribute to overall health by supporting the immune system, aiding in detoxification processes, and promoting cardiovascular health,” explains Lee. “The high content of antioxidants—particularly betalains—in beet juice can help combat oxidative stress and inflammation in the body.”
Constantly keen to chase my first high, I found myself ordering the Fatigue Fighter beet juice every day—but making it at home is way more cost-efficient in the long run. Wash one beet, chop it into 4 to 8 pieces, and feed it through a blender. If you can t stomach the taste (which is a little earthy and sweet), you can add a splash of orange or celery juice.
Sometimes I would down the entire juice with my breakfast (please note I did not replace any meal with my juice because food is life), and other times I would slowly sip the juice throughout the day. On the days I did treat myself to a morning coffee, I d save my beet juice to power me through the dreaded 3 pm afternoon slump, and it worked absolute wonders. After a month of mixing up my beet juice routine, I found it most efficient (in terms of feeling low-energy) when enjoyed in the afternoon. For those, like me, who dislike coffee beyond midday or often find themselves reaching for a sweet treat to power through an afternoon of Zoom calls, I can highly recommend adding this in as an energy-boosting alternative.
I didn t experience any negative side effects, and I certainly didn t miss the jittery crashes that often come after a coffee hit. My skin has also been glowing, and I m going to credit the beet juice over my lackadaisical skincare regimen. What s not to like? Cheers.
There is some evidence that beet juice might actually help with COPD, or chronic obstructive pulmonary disorder, thanks to the nitrate content. A 2023 study conducted by researchers at Imperial College London tested a beet juice supplement that is high in nitrate against a beet juice placebo without nitrate.
“There is some evidence that beet juice as a source of nitrate supplementation could be used by athletes to improve their performance, as well as a few short-term studies looking at blood pressure," said Professor Nicholas Hopkinson. “Higher levels of nitrate in the blood can increase the availability of nitric oxide, a chemical that helps blood vessels relax. It also increases the efficiency of muscles, meaning they need less oxygen to do the same work.”
Like any dietary component, Lee says it s important to be mindful of potential negative side effects. While beet juice can be a great addition to a balanced diet, there are a few considerations to keep in mind:
- Kidney stones. Beets are naturally high in oxalates, compounds that can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are prone to developing them, it s advisable to consume beet juice in moderation and consult with a healthcare professional first.
- Blood sugar levels. Beets are moderately high in natural sugars, and consuming large quantities of beet juice could potentially affect blood sugar levels, especially in individuals with diabetes. Monitoring your blood sugar levels and consulting with a healthcare provider is important if you have diabetes.
- GI distress. Some individuals may experience gastrointestinal discomfort, such as bloating or diarrhoea, when consuming beet juice in excess. Gradually introducing beet juice into your diet can help your digestive system adapt.
Ok, but is it actually safe to be drinking beet juice every day? Can I really treat it as a viable replacement for my daily coffee? The short answer is, yes, it is typically safe. However, it s important to remember that beet juice can lower blood pressure, so it may not be suitable for people who already have low blood pressure.
“If you take blood pressure-lowering medication, check with your doctor before regularly drinking beet juice. If your blood pressure drops too low, this can also affect your health,” recommends the British Heart Foundation.
Shop Vogue s favorite beet juices below.
