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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 57 unique references to scientific papers.

Kamal Patel
Research analysis led by .
Reviewed by
Examine.com 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

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Frequently Asked Questions and Articles on Beetroot

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"
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"
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

Other Functions:

Primary Function:

Also Known As

Beetroot juice, Beet, Beetroot, beetroot

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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 57 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 57 references. All factual claims are followed by specifically-applicable references. Click here to see the full set of research information and references for Beetroot.

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