1. From Garden Vegetable to Sports Supplement
Beetroot has long been a staple of borscht and salads, but over the past fifteen years it has earned a new reputation as one of the most researched natural supplements on the market. Today you can find it as juice, concentrated “shots,” powders, and capsules, all promising better endurance, healthier blood pressure, and improved circulation. So what does the science actually say?
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2. The Secret Is Nitrate
The key to beetroot’s benefits is its high concentration of dietary nitrate. When you eat beets, bacteria in your mouth convert nitrate into nitrite, which the body then turns into nitric oxide. Nitric oxide is a signaling molecule that relaxes and widens blood vessels, improving blood flow and helping muscles use oxygen more efficiently.
This pathway is also why mouthwash matters. Studies show that antibacterial mouthwash can wipe out the oral bacteria needed for this conversion, blunting beetroot’s effects. If you use beetroot for its benefits, consider skipping strong mouthwash around the time you take it.
3. Athletic Performance
Beetroot’s most famous use is in sports. Numerous studies have found that nitrate supplementation can reduce the oxygen cost of exercise, meaning muscles do the same work with less oxygen. In practical terms, this can translate into improved time to exhaustion and modest gains in time-trial performance, particularly in events lasting from a few minutes to about half an hour.
The benefits appear most consistent in recreational and moderately trained athletes. Elite endurance athletes, whose bodies are already highly efficient, tend to see smaller or less reliable improvements.
4. Blood Pressure and Heart Health
Because nitric oxide relaxes blood vessels, beetroot can lower blood pressure. Several reviews have found that regular beetroot juice consumption reduces systolic blood pressure by roughly four to five points on average, with larger effects in people who already have elevated readings. That is a meaningful change, comparable to some lifestyle interventions, though it is not a substitute for prescribed medication.
Researchers are also exploring whether beetroot might support blood flow to the brain in older adults and improve exercise tolerance in people with certain heart and lung conditions. These findings are promising but still early.
5. How to Take It
Most studies use about 300 to 600 milligrams of nitrate, roughly the amount in 70 to 140 milliliters of concentrated beetroot juice or 500 milliliters of regular juice. For performance, athletes typically take it two to three hours before exercise, since nitrite levels in the blood peak around then. Taking it daily for several days before a competition may enhance the effect.
Be aware that nitrate content varies widely between products. Many beetroot powders and capsules contain very little nitrate, so look for brands that list the nitrate amount on the label.
6. Side Effects and Cautions
Beetroot is safe for most people. The most common side effect is harmless but startling: pink or red urine and stools, a condition called beeturia. Beets are also high in oxalates, so people prone to kidney stones should be cautious. Those taking blood pressure medications or drugs for erectile dysfunction should talk to their doctor, since the effects could add up and lower blood pressure too much.
7. The Bottom Line
Beetroot is one of the few natural supplements with solid scientific support. For recreational athletes, it offers a legal, affordable way to squeeze out a bit more endurance. For people watching their blood pressure, it can be a helpful addition to a healthy diet. It is not a miracle cure, but as supplements go, this humble root truly earns its place.
