Beet

botanicalpropham

What is it

Beet (Beta vulgaris), also called beetroot, is a root vegetable rich in dietary nitrates, betalain pigments (which give the deep red color), folate, potassium, and manganese. It is widely studied as a sports nutrition ingredient and for cardiovascular support.

How it works

Beetroot's most studied bioactive components are dietary nitrates (NO3-). After ingestion, oral bacteria reduce nitrate to nitrite, which is then converted to nitric oxide (NO) in the body. Nitric oxide is a signaling molecule that promotes vasodilation, lowering blood pressure and improving blood flow to tissues, including exercising muscles. The nitrate-nitrite-NO pathway is separate from the L-arginine-NO synthase pathway and provides an alternative source of bioactive nitric oxide. Research suggests this pathway is particularly important under low-oxygen conditions, such as during intense exercise, ischemia, or at high altitude. Betalains (betacyanin and betaxanthin) provide antioxidant activity and contribute to anti-inflammatory effects observed in some animal and cell studies. The fiber content of whole beet supports gut health, and folate is important for cell division and homocysteine metabolism.

Evidence for 5 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Blood pressure

Grade A

Strong evidence

Multiple meta-analyses confirm beetroot juice reduces systolic blood pressure by about 4 to 5 mmHg and diastolic by 2 to 3 mmHg with regular consumption. Effects are most pronounced in hypertensive individuals and develop within hours to days.

Exercise performance and endurance

Grade B

Good evidence

Several meta-analyses show small but consistent improvements in endurance exercise performance, time to exhaustion, and economy of movement with beetroot juice taken 2 to 3 hours before activity. Effects are more reliable in moderately trained individuals than elite athletes.

Endothelial function

Grade B

Good evidence

Beetroot juice improves flow-mediated dilation and other markers of endothelial function in randomized trials, supporting cardiovascular health beyond blood pressure alone.

Cognitive function and cerebral blood flow

Grade C

Moderate evidence

Small trials suggest beetroot may modestly improve cerebral blood flow and cognitive performance, particularly in older adults. Effects are modest and not all studies replicate findings.

Exercise tolerance in COPD and heart failure

Grade C

Moderate evidence

Limited trials in patients with COPD or heart failure suggest beetroot may improve exercise capacity. Findings are preliminary but mechanistically plausible.

4 commercial forms

Concentrated beetroot juice shot

Standardized nitrate content; most studied form.

Small (70 mL) shots providing 6 to 8 mmol of nitrate. The form used in most performance and blood pressure trials.

Beetroot powder

Variable nitrate content; check standardization.

Dried beetroot, often added to smoothies or pre-workout drinks. Quality and nitrate content vary by manufacturer and processing.

Whole beetroot (fresh or cooked)

Full nutrient matrix including fiber, betalains, folate.

Roasted, boiled, or raw beets in salads. Provides nutrients plus fiber but bulkier than juice.

Beetroot gummies or chews

Convenient but typically lower nitrate per serving.

Easier to consume but may require multiple servings to match effective trial doses.

Dosage

There is no RDA for beet specifically. Effective nitrate doses for exercise and blood pressure effects are typically 5 to 8 mmol of nitrate (about 300 to 500 mg of NO3-), provided by 70 mL (one shot) of concentrated beetroot juice or about 200 g of whole cooked beets. Powders should be standardized to nitrate content for predictable effects.

When and how to take it

For exercise performance, beetroot juice is typically consumed 2 to 3 hours before activity, when blood nitrite peaks. Daily intake for blood pressure support can be taken any time, though splitting doses provides more steady nitric oxide effects. Avoid antibacterial mouthwash close to beetroot intake. The nitrate components are water-soluble, so no fat is required.

Food sources

Food	Amount	%DV
Cooked beetroot	1 cup	—
Beetroot juice	1 cup (240 mL)	—
Beet greens (cooked)	1 cup	—
Pickled beets	1/2 cup	—
Raw beet	1 medium	—
Beetroot powder	1 tbsp	—

Safety

Beetroot is well tolerated. Beeturia (red or pink coloration of urine and stool) is harmless and occurs in some people. High doses may cause mild gastrointestinal upset. People with a history of oxalate kidney stones should limit intake because beets are high in oxalates. Hypotension is possible with high doses, particularly when combined with antihypertensives.

Who should be cautious

People on antihypertensive medications should consult a clinician before regular beetroot supplementation. Those with a history of calcium oxalate kidney stones should limit intake. People taking erectile dysfunction medications should be aware of potential additive vasodilation. Routine use of antibacterial mouthwash may negate beetroot's nitric oxide benefits.

Interactions

Beetroot may add to the blood pressure-lowering effects of antihypertensive medications, potentially causing hypotension. It may also interact with phosphodiesterase-5 inhibitors (sildenafil, tadalafil) because both increase nitric oxide signaling. Strong mouthwashes and antibacterial dental products can disrupt the oral bacteria needed to reduce nitrate to nitrite, potentially eliminating beetroot's blood pressure benefits.

Frequently asked questions

Why does my urine turn red after eating beets?⌄

This is called beeturia and affects an estimated 10 to 14 percent of people. It is caused by betalain pigments passing through the digestive system and is harmless.

When should I drink beetroot juice before exercise?⌄

Most studies dose beetroot juice 2 to 3 hours before activity, when blood nitrite levels peak. Some studies use chronic daily dosing for several days before testing.

Does cooking beets destroy the nitrates?⌄

Cooking reduces nitrate content somewhat but not dramatically. Boiling can leach nitrates into the cooking water; roasting preserves more. Juicing concentrates the nitrate per serving.

Can I use beetroot for blood pressure if I am on medication?⌄

Beetroot can add to blood pressure reduction from medications, which may be beneficial but can also cause hypotension. Consult your clinician and monitor blood pressure when adding beetroot regularly.

Does mouthwash interfere with beetroot's effects?⌄

Yes. Strong antibacterial mouthwashes kill the oral bacteria that convert nitrate to nitrite, which is the first step in nitric oxide production. Avoid antibacterial mouthwash close to beetroot intake.

References

Beet (Wikidata) — Wikidata link
Beet (ChEBI) — ChEBI link

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Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you're pregnant, breastfeeding, on medications, or managing a chronic condition.