Beetroot Side Effects and Who Should Avoid It

Beetroot is widely recognized as a superfood for heart health, blood flow, and stamina. However, like many nutrient-rich plants, it’s not completely risk-free. While most people tolerate beetroot well, certain medical conditions, medications, or high intake levels can lead to unwanted side effects.

Understanding these potential reactions allows you to use beetroot — in juice, powder, or capsule form — safely and effectively. This article reviews the known side effects of beetroot, what science says about its safety, and which individuals should limit or avoid its use.

Direct Answer

Beetroot is safe for most people, but it may cause low blood pressure, kidney stone risk, and harmless red urine (beeturia) in some individuals. Those with kidney disorders, low blood pressure, or taking blood thinners should consult a doctor before using beetroot supplements.

Common Side Effects of Beetroot

Beeturia

One of the most noticeable effects of eating or drinking beetroot is beeturia — the appearance of pink or red urine or stools. This condition is harmless and temporary, caused by pigments called betalains, which give beets their deep red color. It usually occurs when beetroot is consumed in large amounts or when digestion is faster than usual.

According to Nutrition & Metabolism (2015), beeturia affects about 10–14% of adults and is not linked to any serious health problems. Drinking more water and reducing portion size typically resolves it.

Low Blood Pressure

Because beetroot naturally lowers blood pressure by boosting nitric oxide production, it can amplify the effects of antihypertensive medications. For individuals already taking blood pressure medicine, combining it with high beetroot intake could cause hypotension  (excessively low blood pressure).

A clinical trial in Hypertension (2015) confirmed that daily beetroot juice reduced systolic blood pressure by around 7 mmHg.While this is beneficial for most people, those with already low readings should monitor their blood pressure closely when adding beetroot to their diet.

Kidney Stone Risk

Beetroot is relatively high in oxalates, natural compounds that can bind with calcium and form kidney stones in susceptible individuals. People with a history of calcium-oxalate kidney stones should moderate beetroot consumption and ensure adequate hydration.

A 2018 study in Urological Research found that diets high in oxalate-rich foods, including beetroot, spinach, and nuts, can increase urinary oxalate excretion. This doesn’t mean beetroot must be avoided completely, but portion control is advised.

Allergic Reactions

Though rare, some individuals may experience mild allergic responses such as rash, hives, or itching after consuming beetroot or beetroot extract. This reaction is often related to plant sensitivity or preservatives in processed products rather than the beetroot itself. People with known food allergies should start with small servings and discontinue use if symptoms appear.

Digestive Discomfort

Beetroot contains natural fructans, a type of carbohydrate that can cause gas or bloating in sensitive individuals, particularly those with irritable bowel syndrome (IBS). Switching from raw beetroot to cooked or powdered forms often minimizes digestive discomfort.

Who Should Avoid or Limit Beetroot

People with Low Blood Pressure

Since beetroot can further reduce blood pressure, it should be used with caution by those taking medication for hypertension or those who naturally have low readings.

Individuals with Kidney Disorders

Because of its oxalate content, beetroot may not be suitable for individuals with chronic kidney disease or a history of kidney stones. Consult a nephrologist or dietitian before regular use.

People on Blood-Thinning Medications

Beetroot’s nitrates and antioxidants may have mild blood-thinning effects, which could interact with anticoagulants such as warfarin or aspirin. Medical supervision is recommended to ensure safe dosage levels.

Diabetics with Poor Glycemic Control

While beetroot has a low glycemic index, beetroot juice contains natural sugars. Those with unstable blood sugar levels should monitor intake and avoid sweetened commercial juices.

Pregnant or Breastfeeding Women

Beetroot is generally safe during pregnancy, but concentrated supplements should be used cautiously. High nitrate levels from unregulated products may not always be safe. Always choose certified, standardized sources and consult a healthcare provider.

Scientific Consensus on Beetroot Safety

Research confirms that beetroot is safe for general use when consumed in moderate amounts. A review published in Nutrients (2021) evaluated multiple studies and found no evidence of serious toxicity from beetroot juice, powder, or extract at standard doses. Adverse effects typically occur only when intake exceeds normal dietary ranges.

Beetroot’s benefits — improved nitric oxide, better circulation, and antioxidant protection — remain clear, but personal health conditions should guide usage. For most people, beetroot can safely be part of a heart-healthy diet, provided it’s consumed mindfully.

Practical Safety Tips

• Drink plenty of water to reduce oxalate buildup.

• Start with small servings (100–200 ml juice or 3 g powder) before increasing intake.

• Choose cGMP-certified beetroot supplements for purity and accurate nitrate levels.

• Store powder or capsules in a dry place to prevent spoilage.

• Balance beetroot intake with a diet rich in magnesium and calcium to help manage oxalate levels naturally.

Beetroot remains one of the most valuable natural foods for cardiovascular and metabolic health — but awareness of its side effects is key to safe use. For most healthy adults, moderate beetroot consumption provides measurable benefits without risk.

However, people with kidney conditions, low blood pressure, or certain medication regimens should approach beetroot intake with care. As with any supplement or functional food, balance and consistency matter more than excess. Used wisely, beetroot continues to be a safe, effective way to support long-term wellness.

FAQ

What are the most common side effects of beetroot?

Beeturia (red urine), mild digestive issues, and low blood pressure are the most common, all generally temporary and manageable.

Can beetroot cause kidney stones?

Beetroot contains oxalates, which may increase the risk in people prone to stones. Staying hydrated and moderating intake reduces this risk.

Is it safe to take beetroot every day?

Yes, for most people. Daily use is safe within standard amounts — around 250 ml of juice or 3–5 g of powder.

Should people with low blood pressure avoid beetroot?

They should monitor levels carefully, as beetroot may lower blood pressure further due to nitric oxide production.

Can beetroot interact with medications?

It may interact with blood pressure or blood-thinning medications. Always consult a healthcare provider before combining them.

References

1. Nutrition & Metabolism (2015). Prevalence and Mechanisms of Beeturia in Adults.

2. Hypertension (2015). Daily Beetroot Juice and Blood Pressure Reduction Study.

3. Urological Research (2018). Oxalate Content of Common Vegetables and Kidney Stone Risk.

4. Nutrients (2021). Safety Assessment of Beetroot Juice and Extract Consumption.

5. Food Chemistry (2020). Betalain Pigments and Their Physiological Effects.