Beet
Useful mainly for endurance athletes and people seeking modest blood-pressure support.
Quick decision guide
May help most
Endurance athletes and people seeking modest blood-pressure support
Common dosing range
~300–600 mg nitrate (about 500 mL juice or 1 concentrated 'shot') 2–3 h before exercise
When to expect effects
Acute (2–3 h pre-exercise); BP effects within hours, sustained with daily use
Watch out for
Harmless red/pink urine and stool (beeturia); GI upset in some
What is it
Beetroot (Beta vulgaris) is a root vegetable taken as a supplement (juice, powder, or capsules) mainly for its high dietary-nitrate content, which the body converts to nitric oxide. It also supplies betalain pigments with antioxidant activity. It is most popular as a pre-exercise ergogenic aid and for blood-pressure support.
Is it worth it for you?
Use this as a quick fit check, not a diagnosis.
Worth considering if…
Probably skip if…
Evidence at a glance
| Goal | Effect | Best fit | Time |
|---|---|---|---|
endurance exercise performance Good Evidence | Small but reliable in recreational athletes | Recreational / sub-elite endurance athletes | 2–3 h (acute) |
blood pressure reduction Good Evidence | ~3–5 mmHg systolic | Adults with elevated blood pressure | Hours; sustained with daily use |
endurance exercise performance
- Effect
- Small but reliable in recreational athletes
- Best fit
- Recreational / sub-elite endurance athletes
- Time
- 2–3 h (acute)
blood pressure reduction
- Effect
- ~3–5 mmHg systolic
- Best fit
- Adults with elevated blood pressure
- Time
- Hours; sustained with daily use
Evidence for 2 uses
AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.
endurance exercise performance
Supplement benefitBeetroot juice raises plasma nitrate/nitrite and improves time-to-exhaustion and time-trial performance in many trials, though the effect is smaller and less consistent in highly-trained athletes. It is one of the better-supported food-based ergogenic aids.
Bottom line: A genuine but modest endurance aid, most useful for recreational athletes.
blood pressure reduction
Biomarker supportInorganic nitrate from beetroot is converted to nitric oxide and produces small but consistent reductions in systolic blood pressure in meta-analyses of randomized trials. This is a blood-pressure (biomarker) effect, not demonstrated cardiovascular-event reduction.
Bottom line: A small, real BP-lowering effect — supportive, not a substitute for antihypertensive therapy.
How it works
How to take it
What to track
4 commercial forms
Compare the main delivery options and what they’re best suited for.
Concentrated beetroot juice shot
Small (70 mL) shots providing 6 to 8 mmol of nitrate. The form used in most performance and blood pressure trials.
Standardized nitrate content; most studied form.
Beetroot powder
Dried beetroot, often added to smoothies or pre-workout drinks. Quality and nitrate content vary by manufacturer and processing.
Variable nitrate content; check standardization.
Whole beetroot (fresh or cooked)
Roasted, boiled, or raw beets in salads. Provides nutrients plus fiber but bulkier than juice.
Full nutrient matrix including fiber, betalains, folate.
Beetroot gummies or chews
Easier to consume but may require multiple servings to match effective trial doses.
Convenient but typically lower nitrate per serving.
Safety
Know the common side effects, key cautions, and who should avoid it.
Common side effects
Who should avoid it
- People with a history of calcium-oxalate kidney stones (beets are high in oxalate)
Pregnancy & breastfeeding
Beetroot as a food is considered safe in pregnancy; concentrated supplement doses are not well studied.
Interactions
Additive blood-pressure-lowering and vasodilation — can cause hypotension.
May add to BP-lowering; monitor if combined.
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 | — |
Cooked beetroot
- Amount
- 1 cup
- %DV
- —
Beetroot juice
- Amount
- 1 cup (240 mL)
- %DV
- —
Beet greens (cooked)
- Amount
- 1 cup
- %DV
- —
Pickled beets
- Amount
- 1/2 cup
- %DV
- —
Raw beet
- Amount
- 1 medium
- %DV
- —
Beetroot powder
- Amount
- 1 tbsp
- %DV
- —
Choosing a product
What to look for on the label — and what to be skeptical of.
Look for…
Be skeptical of…
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 by claim
Track Beet with Pilora
Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.
Coming to App StoreDisclaimer: 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.