Many people and websites talk about different amounts of beet juice they claim is safe to drink in a day, yet I have never had a problem with beet juice and have juiced smaller to larger amounts of it. Since I first began juicing, I’ve heard to go easy with beet juice at first. I’ve also heard, as I am sure you might have, to always mix it with other juice when drinking it, and I have even passed this information onto others myself in the past, because I had heard it so much.
I have usually mixed it with another juice, and I do not remember ever getting nauseous; definitely not vomiting or having diarrhea due to beet juice. I have never felt dizzy, my heart beat has never changed, nor have I experienced any of the side effects that many have said come with drinking it. If you haven’t read about all of these alleged side effects, then you should read this article where I covered the side effects of beet juice and sifted through which of them were facts and which were more than likely myths.
There are many other people who’ve said they have experienced some of these side effects, and what finally motivated me to look into how much was safe to drink in a day was Monica on our Facebook page who asked “What’s the truth about beets? I enjoy having raw beet in our morning green juice. Some articles say be careful, only 1/2 beet per day. I’ve found other sites that say they use a whole beet in their juice.” This got me even more curious, and I wanted to answer this question once and for all!
On top of researching and writing about my findings for how much is safe to drink each day, I am actually going to drink different amounts of beet juice straight by itself each day for a few days and let you know if I experience any side effects. That should be interesting as I have never drank beet juice without it being mixed with another juice.
So lets start with the juicy gossip first and move on from there!
Many Unfounded Claims
There seems to be a lot of confusion as well as fear surrounding beet juice and its potential side effects. Since I first started digging into this, I have found many claims which are completely unfounded and a lot of claims that have been repeated by people who heard it somewhere else. Some people say only juice 1/2 of a beet a day and mix it with other juice, while other people say 1 whole beet is fine. Some people warn to only drink the juice from 1 beet a week, and then there are others who say all kinds of other amounts.
The answer to this question varies from source to source, and I hate to say it but many people seem to just throw out a random amount that is safe to drink without really explaining why. This made me really want to find some more specific answers that came from people who might have a better idea.
Specific Recommendations and Studies Which Might Shed Some Light
Dr. Pina LoGiudice ND, LAc and Dr. Peter Bongiorno ND, LAc wrote an article about the benefits of beet juice, and in this article they recommended a daily amount that someone should drink for the purpose of lowering blood pressure. I know this article is not about lowering blood pressure with beet juice, but what is interesting to note, here, is that they recommended a person drink one to two cups (8 to 16 ounces) a day for that purpose. They did state that since beet juice is a potent detoxifier some people would do best to start out with a lower amount, such as, 1/4 of a cup and increase this over time. No where did they mention that it must be mixed with another juice.
A Confirmed Study
A study at Exeter University gave men varying amounts of beet juice ranging from 70 ml, 140 ml, to 280 ml, in order to see how it improved their athletic performance. To put this into perspective, there are 236.588 ml in one cup. So some of these men drank over a cup a day of concentrated beet juice. While there were positive increases in their athletic performance, this is not what we’re interested in. If you read the study, and any record of it, you will not find one mention of ill effects suffered from any of these men who drank the beet juice during this study.
Some More Studies
This article here mentions a few more studies pertaining to beet juice and athletic performance and includes the sources to the original information. In these studies different men and women drank beet juice in amounts ranging from 140 ml all the way up to 500 ml. To note 500 ml is around 2.1 cups ( 16.8 ounces). I found no mentions of anyone suffering ill effects from drinking this much concentrated beet juice during this study.
A Questionable Study
There is one more study which has been cited by many (if you start searching for answers about beet juice you will eventually find this study mentioned all over the place) in which a Hungarian doctor named Alexander Ferenczi claims to have cured cancers with beet juice. His patients were reported to drink a quart a day of the juice. Dr. Ferenczi reported this in the Hungarian Journal of Medicine in 1974. It has also been stated that he recorded clear clinical improvements for his patients who drank the beet juice.
Since I have not personally seen the 1974 Hungarian Journal of Medicine, I can only pass this on as reported by others who have cited it. Since it’s cited all over the internet, I cannot point to one source. If someone could find a copy of this journal, I would love to include it in a link here.
Mainly what I found interesting about this is the amount of beet juice that his patients were said to have consumed. One quart equals 4 cups (32 ounces) which is double the highest amount mentioned in the previous paragraphs above. So it is possible that many people have been able to drink up to at least a quart a day safely, and in fact maybe with a very positive outcome. Again I just wanted to include this because it’s found everywhere; this does not point to a definitive answer but a possibility.
What People Say
Besides these studies above, I have found many people who casually talk about how they drink 2 cups or more of beet juice a day and have no issues. Some people drink beet juice every single day and have been doing so for a long time! A lot of these people say they’ve never had any issues at all drinking beet juice, and in fact that if anything it has all been positive.
On the other hand, I have also found people who have talked about getting nauseous and sometimes even vomiting after drinking concentrated amounts of beet juice. Something to note is that a lot of the people who said they had issues were usually newer to juicing, and/or it was their very first experience with beet juice. This could possibly mean it is tied to the thought of drinking beet juice, the flavor, or even the detoxifying effects of beet juice which could be overwhelming the first time. There could also be the few that have an allergic reaction which has been said to be rare but still possible.
My Personal Experience and A Small Study of My Own
I have been juicing on and off for years now and have done quite a few juice cleanses where I only took in sustenance in the form of juice. Two of these juice cleanses lasted 30 days, and during these there were several days where I drank plenty of beet juice. At no time did I ever experience any ill side effects. This beet juice was was mixed in with other juice.
Before I wrote this article, I had never drunk beet juice straight. I decided since I was writing an entire article about how much beet juice was safe to drink in a day that I should put myself on the line here and become my own personal test subject. Muwhahaha! (Rubbing hands together).
I decided to drink different amounts of beet juice straight by itself for a few days to see if I experienced any side effects. Below are the results of my own short study to see how I felt after drinking different amounts of beet juice each day.
Results From My Own Experiment
- Day One: I drank 1 cup (8 ounces) of pure home made beet juice. I didn’t chug it down all at once. It took me a couple of minutes to finish the cup. I got this much juice from 2 good sized beets.
I did not experience any negative side effects and, in fact, felt pretty energized. I also just realized that this article was really about how much is safe to drink in a day, not how much concentrated beet juice was safe. Hahaha…oh well on we go!
- Day Two: I drank two cups (16 ounces) today of pure home made beet juice. It took me a few minutes to drink it all. I got this much juice from 4 good sized beets.
Again no negative effects. If anything I felt better after I drank it all. My stomach feels calm, and I am doing great.
- Day three: I drank two cups (16 ounces) again today of pure home made beet juice. It took me a few minutes again to drink it all down. I again got this much juice from 4 good sized beets.
I experienced the same results. I felt no negative effects at all. My stomach feels normal; I am not dizzy nor is anything else wrong with me after drinking this much beet juice.
I guess that probably wasn’t really exciting to read about, but on my part I got to drink beet juice every day! I just wanted to make sure before I went forward and kept saying I have never experienced any side effects that I gave it a real shot to see if I would. If anything, I felt good after drinking my beet juice every day and will continue to include it in my juices.
Obviously my little experiment doesn’t offer definitive solid proof that everyone will be ok drinking this much each day nor does it speak to drinking it each day for a longer period of time. I will say again though, like I mentioned above, that I do drink beet juice from time to time, and sometimes for several days in a row without ever having experienced any ill effects. Other people have dranken it for months at a time every day without negative effects. This at minimum shows that beet juice can be consumed without negative side effects in many people’s case over a period of time.
Ok, So How Much Beet Juice Is Safe To Drink In A Day?
Now we come to the point of this entire article! I feel like I can almost hear people thinking, “ok this has all been really interesting, but how much can I drink!?!?!?” Alright, so let’s break this all down.
- The definitive studies we looked at above topped out at people drinking 500 ml of beet juice a day without any reports of negative effects. That is 2.1 cups or (16.8 ounces) of beet juice.
- The speculative study I brought up talked about people drinking a quart a day for a period of time. The problem with that “study” is I never actually saw it myself, so I can’t really say that happened for sure.
- During my own short study I was able to drink up to 2 cups (16 ounces) of undiluted beet juice a day for a few days in a row.
The Final Conclusion!
After all of this I think we can safely say that drinking anywhere from 1/4 a cup to 2 cups a day should be safe enough for most people. I do want to stress that I said most people, because after everything I’ve read and the people I have talked with there are definitely some people who have experienced nausea, vomiting, and other unpleasant effects. I personally haven’t, and many others haven’t either.
It’s also possible that some people can drink quite a bit more than 2 cups a day, but again there has not been a solid study showing this that I have found as of yet. (If you know of one, please link it in the comment section below and I will include it!)
I also wanted to mention that from everything I have read it would be wise to go ahead and start off slowly with beet juice. Try some out for yourself and see how your body reacts. If you do good, then go ahead and try more. Beet juice has some powerful positive health benefits, and that is why so many people do drink it.
Some Other Considerations Related To Beet Juice Intake
Beet Juice is a great detoxifier, and many have stated that the toxins it flushes out from other parts of the body can end up in the liver which can be overwhelmed at first. This could be an indicator that if you are newer to beet juice — and especially juicing in general — that it might be a good idea to start out slow.
Also If you have a history with oxalate forming kidney stones it would wise to be cautious with how much beet juice you drink, as beets are high in oxalates. Those who have cautioned about this have said that if you don’t have a history with this, then you shouldn’t need to worry at all about it. I just wanted to be thorough and include this information here for those who it may concern.
I believe on top of everything I talked about in this article that everyone should listen to their own body and the signals it gives them. There have been rare cases of people being allergic to beets just like there are allergies to almost every food out there. If you experience some serious negative side effects, then it might be a good idea to take it slow and to also consider consulting your doctor or other health care professional.
I, myself, and many other people can drink plenty of beet juice each day without any harmful side effects, but that doesn’t mean every single person out there can. I hope this article has helped to at least clear up a more definitive amount that is safe to drink in a day!
Beet Juice Recipes!
If you would like to get started with beet juice, we have some great beet juice recipes for you
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