Last verified: 17 days ago
Beet Root
Also known as: Beta vulgaris, beetroot, beet root juice, BRJ, dietary nitrate, betalain, betanin
Evidence under review. — Not yet rated
Root vegetable rich in nitrates and betalains. Modestly improves exercise efficiency and endurance performance.
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What it does
Beet root is a vegetable naturally high in dietary nitrates and pigments called betalains. When consumed as juice or concentrate, it improves how efficiently muscles use oxygen during exercise —...
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Evidence quality
Evidence base hasn't been formally rated yet. See research below.
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Clinical dose
500 ml (~5.1 mmol nitrate) juice daily or 100 mg betalain concentrate daily based on study doses
What the Science Says
Beet root is a vegetable naturally high in dietary nitrates and pigments called betalains. When consumed as juice or concentrate, it improves how efficiently muscles use oxygen during exercise — meaning you can do more work with less energy cost. Studies show it can extend time to exhaustion, improve cycling power output, and may support brain network health in older adults when combined with exercise.
What It Doesn't Do
Not a dramatic performance booster — power gains in studies were modest (about 2–3%). Won't replace training. No solid human evidence it lowers cholesterol or improves fertility — those findings come from animal studies only. The betalain pigment antioxidant effects shown in diabetic rats haven't been confirmed in human clinical trials. Not a weight loss supplement on its own.
Evidence-Based Benefits
Reduces oxygen cost of exercise and improves muscle energy efficiency during endurance activity.
Moderate EvidenceEffective at: 500 ml/day nitrate-rich juice (~5.1 mmol NO3-) for 6 days
Supporting studies (click to view on PubMed):
Modestly improves cycling time trial power output and extends time to exhaustion.
Moderate EvidenceEffective at: 100 mg/day betalain concentrate or 500 ml/day nitrate-rich juice
Supporting studies (click to view on PubMed):
Combined with exercise, may improve brain network organization in older adults toward younger patterns.
Weak EvidenceEffective at: Beet root juice consumed before exercise sessions over 6 weeks
Supporting studies (click to view on PubMed):
Betanin pigment activates antioxidant pathways and reduces oxidative stress markers in diabetic animal livers.
Weak EvidenceEffective at: 10–20 mg/kg/day betanin in animal models
Supporting studies (click to view on PubMed):
Absorption & Bioavailability
Moderate — dietary nitrate from beet root juice is converted to nitrite and then nitric oxide via oral bacteria and gut metabolism. Plasma nitrite levels rise significantly within days of supplementation. Betalain absorption is less well characterized in the provided studies.
Red Flags to Watch For
- Most human performance studies are small (7–28 participants) — results may not generalize broadly
- Cholesterol and fertility benefits are based on animal (rabbit/rat) studies only — do not assume these apply to humans
- Multi-ingredient supplement studies (PMID 37686725) cannot isolate beet root's contribution from other ingredients
- Beeturia (pink/red urine) is harmless but can alarm users — products should disclose this
- High nitrate intake may interact with blood pressure medications — consult a doctor if on antihypertensives
Products Containing Beet Root
See how Beet Root is used in these analyzed products:
Micro Ingredients Liver Advanced+
Supplement
MegaFood Blood Builder Minis
Supplement
Bloom Nutrition Superfood Greens Powder
Supplement
Goli Nutrition Apple Cider Vinegar Gummies
Supplement
Green Vibrance
Supplement
Nitric Boost Ultra
Supplement
Jiva Organics Beet Root Powder
Supplement
Sunfood Supergreens & Protein
Supplement
310 Organic Vanilla Shake
Supplement
Frequently Asked Questions
What does Beet Root do?
Root vegetable rich in nitrates and betalains. Modestly improves exercise efficiency and endurance performance.
What is the effective dose of Beet Root?
500 ml (~5.1 mmol nitrate) juice daily or 100 mg betalain concentrate daily based on study doses
Is Beet Root safe?
Most human performance studies are small (7–28 participants) — results may not generalize broadly
What doesn't Beet Root do?
Not a dramatic performance booster — power gains in studies were modest (about 2–3%).
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-05-25