Quick Navigation

Beetroot

Beetroot (usually as juice) is a supplement with a high nitrate content that is said to improve physical performance secondary to nitric oxide. It appears to have some evidence for this claim in healthy athletes.

Our evidence-based analysis on beetroot features 56 unique references to scientific papers.

Kamal Patel
Research analysis led by and reviewed by the Examine team.
Last Updated:

How to Take

Recommended dosage, active amounts, other details

Beetroot tends to be dosed on the nitrate content, with around 0.1-0.2mmol/kg (6.4-12.8mg/kg) being the target for nitrate. This is about 436mg for a 150lb person, which is comparable to half a kilogram (500g) of the beetroots themselves (wet weight).

Consumption of beetroots for the nitrate content can be either via a puree or smoothie, or the beets themselves can be baked in an oven into chips. The aforementioned cooking techniques do not appear to reduce the nitrate content.

Study Deep Dives

Click here to become an Examine Member and stay on top of the latest research.

Frequently Asked Questions and Articles on Beetroot

4 science-based “superfoods” you should consider eating
"Superfood" is a pretty overrated phrase, but here are four foods that have evidence-backed benefits.
Read full answer to "4 science-based “superfoods” you should consider eating"
Beating high blood pressure with beets
Previously demonized in the form of nitrate food preservatives, nitrates are now being researched for heart disease protection.
Read full answer to "Beating high blood pressure with beets"
Are nitrates from beetroot and processed meats the same thing?
Although the food products they are gained via differ widely, the nitrates contained in processed meats and vegetables are the same molecules
Read full answer to "Are nitrates from beetroot and processed meats the same thing?"

Things to Note

Is a Form Of

Primary Function:

Other Functions:

Also Known As

Beetroot juice, Beet, Beetroot, beetroot

Are you tired of all the misinformation pushed by supplement companies?

We've developed a free muscle building mini-course based on nutrition research to help you understand how to build muscle better. Learn about:

  • What supplements work
  • What supplements are a waste of time and money
  • How antioxidants could be messing up your muscle growth
  • How to maximize muscle growth

Research Breakdown on Beetroot

1Sources and Composition

1.1Sources

1.2Composition

2Pharmacology

2.1Serum

2.2Oxygen Cost

2.3Known Drug Interactions

3Physical performance and Muscle Mass

3.1Power output

3.2Endurance exercise

4Interactions with Cancer Metabolism

4.1Mechanisms

5Safety and Toxicology

5.1General

5.2Side Effects with Safe Usage

5.3Case Studies
Click here to see all 56 references.

This page is regularly updated, to include the most recently available clinical trial evidence.

Each member of our research team is required to have no conflicts of interest, including with supplement manufacturers, food companies, and industry funders. The team includes nutrition researchers, registered dietitians, physicians, and pharmacists. We have a strict editorial process.

This page features 56 references. All factual claims are followed by specifically-applicable references. Click here to see the full set of research information and references for Beetroot.

Examine.com is intended to be used for educational and information purposes only. Examine.com and its Editors do not advocate nutritional supplementation over proper medical advice or treatment and this sentiment will never be expressed through pages hosted under Examine.com. If using any pharmaceuticals or drugs given to you by a doctor or received with a prescription, you must consult with the doctor in question or an equally qualified Health Care Professional prior to using any nutritional supplementation. If undergoing medical therapies, then consult with your respective Therapist or Health Care Professional about possible interactions between your Treatment, any Pharmaceuticals or Drugs being given, and possible nutritional supplements or practices hosted on Examine.com.

Examine.com does not assume liability for any actions undertaken after visiting these pages, and does not assume liability if one misuses supplements. Examine.com and its Editors do not ensure that unforeseen side effects will not occur even at the proper dosages, and thereby does not assume liability for any side effects from supplements or practices hosted under the domain of Examine.com.

Supplements

Articles

Health Topics

Membership Free Trial

Protein Intake Guide + Calculator

How to read a study

Company

Resources

Never miss an update!

Your email is safe with us. We don’t share personal data.

This website is certified by Health On the Net Foundation. Click to verify.