How Much Is Enough — and Is There Such a Thing as Too Much?
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Most studies showing benefits used the nitrate equivalent of roughly 1–2 medium beets (or 1 cup of beet juice) per day. That’s a realistic, sustainable amount.
A few things to keep in mind:
Start slow if you’re not used to high-fiber foods.
Beet juice is more concentrated — 1 small glass (about 200–250 ml) is plenty.
If you take blood-pressure medication, chat with your doctor before adding large amounts of beets or beet juice. The combination can sometimes lower pressure more than expected.
