Beetroot

Also known as: Beta vulgaris, beet, beetroot juice, dietary nitrate, red beet

Evidence under review. — Not yet rated

Beetroot juice may improve exercise capacity and lower blood pressure, especially in COPD patients.

What it does

Beetroot is a root vegetable rich in dietary nitrate, which the body converts to nitric oxide — a molecule that relaxes blood vessels and improves oxygen delivery to muscles. Clinical evidence...
Evidence quality

Evidence base hasn't been formally rated yet. See research below.
Clinical dose

No established dose from provided studies
Found in

310 Nutrition Vanilla Crème Shake, Smartvita Men's Total Synergy Multivitamins, 310 Chocolate Icing Shake and 9 more

What the Science Says

Beetroot is a root vegetable rich in dietary nitrate, which the body converts to nitric oxide — a molecule that relaxes blood vessels and improves oxygen delivery to muscles. Clinical evidence shows it can meaningfully improve exercise capacity and reduce blood pressure in people with COPD. In healthy athletes, results are mixed: it may help with agility and change-of-direction tasks after repeated sprints, but does not consistently boost sprint speed or cycling power output.

What It Doesn't Do

Won't make you faster in a sprint. No proven benefit for cycling power output. Not a substitute for cardiovascular training. The blood sugar and diabetes benefits seen in rat studies have not been confirmed in humans. Won't replace your blood pressure medication.

Evidence-Based Benefits

Improves exercise capacity and lowers blood pressure in people with COPD.

Moderate Evidence

Effective at: No established dose from provided studies

Supporting studies (click to view on PubMed):

PMID 41996285

Reduces systolic and diastolic blood pressure in COPD patients.

Moderate Evidence

Effective at: No established dose from provided studies

Supporting studies (click to view on PubMed):

PMID 41996285

Improves agility and change-of-direction speed in soccer players after repeated sprints.

Weak Evidence

Effective at: Single dose of beetroot juice (study-specific)

Supporting studies (click to view on PubMed):

PMID 41901071

Long-term supplementation may improve muscle quality and force development in postmenopausal women.

Weak Evidence

Effective at: No established dose from provided studies

Supporting studies (click to view on PubMed):

PMID 41830030

Absorption & Bioavailability

Moderate — dietary nitrate from beetroot juice is absorbed in the gut and converted to nitric oxide via salivary bacteria; microencapsulation formulations show promise for preserving bioactive compounds during storage, but human absorption data from provided studies is limited.

Red Flags to Watch For

Most positive sports performance results are in specific populations (COPD patients, soccer agility tasks) — benefits for healthy trained athletes are inconsistent
Betanin (beetroot pigment) diabetes benefits are based only on rat studies — do not assume human equivalence
Nitrate content varies widely between products; juice, powder, and extract forms are not interchangeable
Antibiotics or antiseptic mouthwash can block nitrate-to-nitric-oxide conversion, potentially eliminating any benefit

Supplement

Mostly Legit

View all product reviews →

Frequently Asked Questions

What does Beetroot do?

Beetroot juice may improve exercise capacity and lower blood pressure, especially in COPD patients.

What is the effective dose of Beetroot?

No established dose from provided studies

Is Beetroot safe?

Most positive sports performance results are in specific populations (COPD patients, soccer agility tasks) — benefits for healthy trained athletes are inconsistent

What doesn't Beetroot do?

Won't make you faster in a sprint.

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