Beetroot side effects

The most thoroughly documented beetroot side effect is harmless: pink or red urine (and sometimes stool) after eating it, called beeturia, which affects roughly 10-14% of the population. Beyond that, beetroot is high in oxalates, so people who eat or supplement with a lot of it can, in theory, be pushing their oxalate intake higher than usual — worth knowing even though occasional consumption isn't considered a particular problem.

Beeturia: pink or red urine

Beeturia is the medical name for urine that turns pink to deep red after eating beets or foods colored with beetroot. It affects an estimated 10-14% of the population, and is reported more often in people who are iron-deficient or have a malabsorptive condition. Researchers originally suspected it was caused by a food allergy or a urinary tract infection; both ideas were ruled out. The pigments responsible are a family of compounds called betacyanins, and the color is harmless — it's a curiosity, not a sign that something is wrong.

Oxalates

Beetroot is one of the foods a 1999 nutrition review names as a common source of dietary oxalate, alongside rhubarb, spinach, and tea; the same review estimates typical daily oxalate intake in a Western diet at 70-150 mg. Oxalates bind calcium and other minerals in the gut, and the review notes that a diet low in calcium and high in oxalate isn't recommended, particularly for people prone to calcium-oxalate kidney stones. It also notes, directly, that occasional consumption of high-oxalate foods as part of a normal diet doesn't pose any particular problem — the concern is a consistently high intake combined with low calcium, not eating (or supplementing with) beetroot from time to time.

Gastrointestinal upset

As with most concentrated plant powders, taking more than a label directs can bring on general stomach upset for some people — this isn't specific to beetroot and hasn't been separately measured for our product. Following label directions is the straightforward way to avoid it.

What our label says

Electric Tiger Beetroot's label directs two capsules once a day and warns: do not exceed the recommended dose; consult a physician if pregnant, nursing, under 18, or if you have a medical condition; keep out of reach of children; do not use if the safety seal is damaged or missing.

Questions people ask

What are the side effects of beetroot?

The most thoroughly documented one is beeturia — pink or red urine, in an estimated 10-14% of the population — which is harmless. Beetroot is also relatively high in oxalates, worth knowing if you already watch your oxalate intake, though occasional consumption isn't considered a particular problem for most people.

Is pink or red urine after beetroot dangerous?

No. Beeturia is a well-documented, harmless discoloration caused by pigments (betacyanins) in the beet, not a sign of injury or illness. It's more common in people who are iron-deficient.

Can beetroot cause stomach upset?

General stomach upset is possible with any concentrated plant powder taken above label amounts, though this hasn't been separately measured for our beetroot capsule. Sticking to label directions is the straightforward way to avoid it.

Does beetroot affect the kidneys?

Beetroot is a relatively high-oxalate food, and a diet low in calcium and high in oxalate isn't recommended, particularly for people with a history of calcium-oxalate kidney stones — ask your doctor if that applies to you. Occasional consumption isn't considered a particular problem for most people.

Related reading: who should not take beetroot, beetroot and medications: what to check, and how much beetroot should you take a day.