Disclaimer: I have not always been a beetroot juice drinker. In fact, I am a caffeine fiend. I drink so much coffee that the barista in Pret regularly warns me ‘it’s not good for your heart' when I order my daily triple-shot flat white at 8am to kickstart my day.
Suffice to say, since becoming pregnant and having to limit my caffeine allowance to 200mg a day (that's around two single-shot coffees a day with a little extra room for some chocolate), I've been struggling. Pre-pregnancy, I also fuelled my day with nootropics, Diet Cokes and anything caffeine-infused to get me through the day. Now, with a toddler and job to contend with as well as self-diagnosed chronic fatigue, I've been desperately searching for a natural, caffeine-free energy boost.
I stumbled across Planet Organic's ‘fatigue fighter’ juice on Deliveroo (another guilty addiction), which is basically beetroot with a splash of apple, orange, celery and ginger and I haven't looked back since. I necked 500ml and instantly felt my energy surge to pre-pregnancy levels; in fact, I feel absolutely buzzing. I usually drink a Mindful Chef green juice on the daily and have always swerved beetroot in favour of leafy greens but, actually, hailed as the ‘super-root’, Jennifer Aniston-approved beetroot is a great way of sneaking in the nutritional benefits if you are unable to stomach the earthy aroma or inky texture of greener juices.
Constantly keen to chase my first high, I found myself ordering the fatigue fighter beetroot juice every day on Deliveroo (but I drank 250ml a day to make the £7.50 juice more cost efficient). Of course, if you're less lazy than me, you can make your own by washing one beet, chopping it into 4-8 pieces and feeding them 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 neck the entire 250ml with my breakfast (please note I did not replace any meal with my juice because food is life), and some days I would slowly sip the juice throughout the day. On the days I did treat myself to a morning coffee, I'd save my beetroot juice to power me through the dreaded 3pm afternoon slump and it worked absolute wonders. After a month of mixing up my beet juice routine (lol who am I?), I found it most efficient when drunk 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 beetroot juice over my lackadaisical skincare regime.
I've waxed lyrical about my personal experience with beetroot juice, but what are the actual health benefits? Evelina Sabonaityte, MD and Clinical Nutritionist, claims that beetroot juice is ‘nothing short of a nutrient-packed elixir’. Here are some of the benefits of beetroot juice, according to Evelina and Dr Katy Kasraie, one of the GP’s at The London General Practice.
- Rich in vitamins and minerals: Beetroot 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 beetroot 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: Beetroot juice contains betaine, which helps protect the liver from toxins and reduces inflammation.
- Bone health: It’s a nitrate-rich food which is needed for 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: They contain uridine, a substance which helps maintain normal dopamine levels. Dopamine is a neurotransmitter which helps regulate brain health and control’s the brain’s reward, emotion, and pleasure centres.
- High in fibre: Which is essential to maintain good gut microbiome which helps with digestion and prevention of constipation and helps with those who have digestive health conditions such as inflammatory bowel disease.
According to Lee Mitchell, nutritionist and UK Fitness Ambassador for www.renpho.uk, beetroot juice has gained significant attention in the world of nutrition due to its potential energy-boosting benefits. “One of the key advantages of consuming beetroot juice is its ability to boost energy levels - this can be attributed to the presence of dietary nitrates in beetroots, 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.”
As well as its potential to boost energy, beetroot 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 and wellbeing by supporting the immune system, aiding in detoxification processes and promoting cardiovascular health,” explains Lee. “The high content of antioxidants - particularly betalains - in beetroot juice can help combat oxidative stress and inflammation in the body.”
There is some evidence that beetroot 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 beetroot juice supplement that is high in nitrate against a beetroot juice placebo without nitrate.
“There is some evidence that beetroot 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 beetroot juice can be a great addition to a balanced diet, there are a few considerations to keep in mind:
- Kidney stones: Beetroots 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 beetroot juice in moderation and consult with a healthcare professional first.
- Blood sugar levels: Beetroots are moderately high in natural sugars and consuming large quantities of beetroot 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 beetroot juice in excess. Gradually introducing beetroot juice into your diet can help your digestive system adapt.
Ok, but is it actually safe to be drinking beetroot 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 beetroot 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 beetroot juice. If your blood pressure drops too low, this can also affect your health,” recommends the British Heart Foundation.
The simplest way to whip up your own batch of fresh beetroot juice is to throw some cubed beets straight into a juicer. Add in some apples, carrots and ginger for added flavour. If you don't have a juicer, try using the same ingredients in a blender with some water to help thin out the mixture. Then use a strainer to thin it out some more.
You sure can! If you don't want to deal with a whole glass of the stuff, a more concentrated shot of beetroot juice is a great way to get your daily beetroot dose without as much faff. Ideally, you'll want to find or make shots that contain 300mg-400mg of nitrates, which is the same as several whole beets. You can make shots at home in a blender or juicer, adding just a little lemon or ginger.
If you want to give the daily beetroot juice routine a go but get to grips the taste, you have options!
Try mixing in other juices and flavours to make your beetroot juice more palatable. Lemon juice, ginger, apple juice, orange juice – anything to sweeten it. Just keep an eye on how much sugar you're adding to the juice.
You can also try mixing it with sparkling water for a healthier option.
Experts recommend having your beetroot juice first thing in the morning on an empty stomach to give you a boost of energy and support regulated blood pressure.
If you want your beetroot juice to boost your energy levels before a workout, try drinking it a few hours before hitting the gym.
It can also be helpful to drink right before a meal to help keep your digestion running smoothly.
