Ingredient guide
Beetroot is rich in dietary nitrate, which the body turns into nitric oxide to relax blood vessels. The evidence is reasonable for small drops in blood pressure and modest gains in exercise capacity, especially from beetroot juice.
Moderate evidenceBeetroot is a deep red root vegetable, and as a supplement it usually appears as juice, powder, or concentrated shots. Its active ingredient is not a vitamin or a herb. It is dietary nitrate, a simple compound that beetroot happens to be especially rich in.
Your body converts dietary nitrate into nitric oxide, a molecule that signals blood vessels to relax and widen. Wider vessels mean blood, and the oxygen it carries, can move more easily. That single mechanism explains both of beetroot's main effects, on blood pressure and on exercise.
For blood pressure, reviews of trials find small but real reductions, with the clearest effect after at least a couple of weeks of daily use and at higher juice doses. The change is modest, useful as one part of a wider routine rather than a stand-in for medication.
For exercise, the nitric oxide effect can improve how efficiently muscles use oxygen, which shows up as slightly longer time to exhaustion and better endurance in some studies. Responses vary, and trained athletes often see smaller effects than casual exercisers. We grade the evidence as moderate, with a clear mechanism and consistent, if small, benefits.
For exercise, a concentrated shot or 140 mL of juice 2 to 3 hours before activity is common. For blood pressure, steady daily use over weeks matters more than any single dose. The pink colour it can give urine is harmless. If you already take blood pressure medicine, check with your healthcare provider before adding it regularly.
Studies use roughly 70 mL to 250 mL of beetroot juice per day, supplying about 300 mg to 800 mg of nitrate, or 5 to 12 mmol. For exercise, a single dose is often taken 2 to 3 hours before activity. For blood pressure, daily use over weeks works best. Ask your healthcare provider if you take blood pressure medicine.
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It can, modestly. The nitrate in beetroot helps muscles use oxygen more efficiently, which shows up as slightly better endurance in some studies. Trained athletes often respond less.
That is beeturia, a harmless effect of the red pigment. It is not a sign of a problem.
Studies often use a dose 2 to 3 hours before activity, since it takes time for the body to convert nitrate into nitric oxide.