Dosage · 5 min read

How Much Beet Juice Per Day? A Dosage Guide by Goal

Evidence-based beet juice dosing for blood pressure and exercise: how many milligrams of nitrate, how many ounces, and when to drink it.

Last updated October 9, 2026 • Reviewed by Dr. A. Reviewer, M.Sc. Nutrition • Based on peer-reviewed sources

Short answer: Blood pressure trials most often use about 250 ml (8 oz) of juice a day.^{[Kapil et al., 2015 2]}

Key takeaways

✓Blood pressure trials most often use about 250 ml (8 oz) of juice a day.^{[Kapil et al., 2015 2]}
✓Exercise studies typically use roughly 400–800 mg of nitrate, 2–3 hours before activity.^{[Wylie et al., 2013 5; Jones, 2014 3]}
✓More is not always better — doubling a concentrated dose gave no extra exercise benefit.^{[Wylie et al., 2013 5]}
✓Nitrate content varies widely between products, so check the label.^{[Gallardo et al., 2019 9]}

Think in milligrams of nitrate, not ounces

The benefits come from inorganic nitrate, which your mouth bacteria turn into nitrite and then nitric oxide.^{[Lundberg et al., 2008 6; Kapil et al., 2013 7]}

Lab testing of commercial juices, powders and shots found nitrate levels differ several-fold between products, so the same volume can deliver very different doses.^{[Gallardo et al., 2019 9]}

For blood pressure

A daily 250 ml glass of nitrate-rich juice for four weeks lowered blood pressure and improved blood vessel function in people with high blood pressure.^{[Kapil et al., 2015 2]}

Pooled trials show an average systolic drop of about 4–5 mmHg.^{[Siervo et al., 2013 1]}

For exercise

Blood nitrite peaks about 2–3 hours after drinking, so time your dose before training or competition.^{[Wylie et al., 2013 5; Webb et al., 2008 4]}

Effects are larger in recreational than in highly trained athletes.^{[Jones, 2014 3; Senefeld et al., 2020 45]}

Practical tips

Avoid antibacterial mouthwash around your dose — it blunts the conversion of nitrate to nitrite.^{[Kapil et al., 2013 7; Singh et al., 2026 55]}

If you form kidney stones or take blood-pressure medication, talk to a clinician first.^{[Mafra et al., 2022 29; Bondonno et al., 2015 16]}

Educational information only — not medical advice. Talk to your clinician before changing your diet or medication.

Try it in a recipe

More recipes →

Smoothie · 5 minutes

Strawberry Banana Beet Smoothie

Drink · 5 minutes

Sparkling Beet Lemonade

Breakfast · 5 minutes plus 6 hours chilling

Beet Vanilla Overnight Oats

References12 peer-reviewed sourcesShow all

1.Siervo M, et al. Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. J Nutr. 2013;143(6):818–826. View source
2.Kapil V, et al. Dietary nitrate provides sustained blood pressure lowering in hypertensive patients. Hypertension. 2015;65(2):320–327. View source
3.Jones AM. Dietary nitrate supplementation and exercise performance. Sports Med. 2014;44(Suppl 1):S35–S45. View source
4.Webb AJ, et al. Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite. Hypertension. 2008;51(3):784–790. View source
5.Wylie LJ, et al. Beetroot juice and exercise: pharmacodynamic and dose-response relationships. J Appl Physiol. 2013;115(3):325–336. View source
6.Lundberg JO, Weitzberg E, Gladwin MT. The nitrate–nitrite–nitric oxide pathway in physiology and therapeutics. Nat Rev Drug Discov. 2008;7(2):156–167. View source
7.Kapil V, et al. Physiological role for nitrate-reducing oral bacteria in blood pressure control. Free Radic Biol Med. 2013;55:93–100. View source
9.Gallardo EJ, Coggan AR. What's in your beet juice? Nitrate and nitrite content of beet juices, powders, and shots. Int J Sport Nutr Exerc Metab. 2019;29(4):345–349. View source
16.Bondonno CP, et al. Absence of an effect of high nitrate intake from beetroot juice on blood pressure in treated hypertensive individuals. Am J Clin Nutr. 2015;102(2):368–375. View source
29.Mafra D, et al. Beetroot as a possible therapy for chronic kidney disease. Nutr Rev. 2022;80(5):1041–1061. View source
45.Senefeld JW, et al. Ergogenic effect of nitrate supplementation: a systematic review and meta-analysis. Med Sci Sports Exerc. 2020. View source
55.Singh B, et al. The effect of antibacterial mouthwash on blood pressure in humans: a scoping review. BMC Cardiovasc Disord. 2026. View source

Claims marked [*] are awaiting a verified source.