Beetroot, commonly known as beet, is a nutrient-rich root vegetable that has attracted attention for its naturally occurring nitrates, antioxidants, vitamins, minerals, and dietary fiber. It can be eaten raw, cooked, roasted, pickled, or consumed as beetroot juice.

Research on beetroot has explored several areas of health, including blood pressure, exercise performance, cardiovascular health, inflammation, digestive health, and brain function. However, the strength of evidence varies depending on the outcome, the form of beetroot consumed, and the amount used.

One of the most studied components of beetroot is inorganic nitrate. The body can convert dietary nitrate into nitric oxide, a signaling molecule involved in blood vessel function and blood flow. This nitrate–nitric oxide pathway is one reason beetroot has become popular in sports nutrition and cardiovascular research.

Key Takeaways

• Beetroot provides nutrients including folate, manganese, potassium, iron, vitamin C, and dietary fiber.
• Beetroot is naturally rich in inorganic nitrates, which can participate in the body's nitric oxide pathway.
• Research has explored associations between beetroot and beetroot juice consumption and blood pressure in different populations.
• Beetroot juice has been studied for its potential effects on exercise endurance, stamina, oxygen efficiency, and exercise tolerance.
• Beetroot contains plant compounds such as betalains, which have antioxidant properties and have also been investigated in relation to inflammation.
• The fiber in whole beetroot may contribute to digestive health, although beetroot juice contains considerably less fiber than the whole vegetable.
• Research has also explored possible effects on brain blood flow and cognitive function, although the evidence remains limited.
• Beetroot is generally well tolerated, but people prone to kidney stones, low blood pressure, or certain digestive sensitivities may need to be more cautious.
• Red or pink urine and stools after eating beetroot can occur and is commonly known as beeturia.

What Is Beetroot?

Beetroot (Beta vulgaris) is a root vegetable also known as red beet, table beet, or garden beet. Although deep red-purple beetroot is the most familiar variety, beets can also be yellow, white, pink, and other colors.

Beetroot contains water, carbohydrates, fiber, vitamins, minerals, and a range of naturally occurring plant compounds. The vegetable is particularly notable for its folate, manganese, potassium, iron, vitamin C, and nitrate content. (Healthline)

Beetroot can be consumed in several forms:

• Raw beetroot
• Cooked or roasted beetroot
• Pickled beetroot
• Beetroot juice
• Beetroot powder
• Beetroot extracts

The nutritional profile can vary depending on preparation and processing.

What Nutrients Are Found in Beetroot?

Beetroot is relatively low in calories while providing several micronutrients and dietary fiber.

According to Healthline's nutrition data, 100 grams of boiled beetroot contains approximately:

• 44 calories
• 1.68 g protein
• 9.96 g carbohydrates
• 2 g fiber
• 20% of the Daily Value for folate
• 14% for manganese
• 8% for copper
• 7% for potassium
• 6% for magnesium
• 4% for vitamin C
• 4% for vitamin B6
• 4% for iron

Another Healthline reference lists raw beetroot at approximately 43 calories per 100 grams, with around 2.8 grams of fiber and 9.6 grams of carbohydrates. (Healthline)

This makes whole beetroot a relatively nutrient-dense food that can fit into a balanced diet.

What Makes Beetroot Different From Many Other Vegetables?

The most studied feature of beetroot is its concentration of inorganic nitrate.

Beetroot also contains plant compounds such as:

• Betanin, the pigment responsible for much of beetroot's characteristic color
• Betalains
• Vulgaxanthin
• Betaine
• Various phenolic compounds and antioxidants

Among these, nitrate has received particular attention because dietary nitrate can participate in the body's nitric oxide pathway. (Healthline)

How Does Beetroot Work?

How Do Beetroot Nitrates Affect Nitric Oxide?

Dietary nitrate can enter a pathway in which nitrate is converted to nitrite and subsequently contributes to nitric oxide production.

Nitric oxide is involved in signaling between blood vessels and the surrounding smooth muscle. One of its roles is to promote relaxation of blood vessels, which can affect vascular function and blood pressure.

This nitrate–nitric oxide pathway is one of the main explanations researchers have investigated for the cardiovascular and exercise-related effects associated with beetroot.

However, consuming beetroot does not mean that every person will experience the same physiological response. Research outcomes can vary according to factors such as dose, timing, baseline health, fitness level, oral bacteria, and the form of beetroot consumed. A systematic review of 123 studies found that factors such as supplementation strategy and participant characteristics may influence responses to dietary nitrate. (PubMed)

What Are the Potential Benefits of Beetroot?

1. Beetroot May Support Healthy Blood Pressure

Blood pressure is one of the most extensively studied areas of beetroot research.

Because beetroot contains dietary nitrate, researchers have investigated whether consuming beetroot or beetroot juice can influence blood pressure through the nitric oxide pathway.

Several systematic reviews and meta-analyses have reported associations between beetroot juice or dietary nitrate and changes in blood pressure. For example, a 2013 meta-analysis of randomized trials found that inorganic nitrate and beetroot juice consumption were associated with changes in systolic blood pressure, although the authors noted the need for longer-term research. (PubMed)

More recent research has continued to examine this relationship. A 2024 systematic review and meta-analysis involving adults with hypertension found that beetroot juice was associated with lower clinical systolic blood pressure, while also rating the certainty of evidence as low and noting substantial variation between studies. (PubMed)

The response is not necessarily the same for everyone, and beetroot should not be viewed as a replacement for prescribed treatment for hypertension.

Bottom line: Beetroot's nitrate content makes blood pressure one of the better-studied areas of beetroot research, although individual responses and study results can vary.

2. Beetroot May Support Exercise Performance and Endurance

Beetroot has become particularly popular among runners, cyclists, and other endurance-focused athletes because of its nitrate content.

Research has explored whether dietary nitrate can influence how efficiently the body uses oxygen during exercise. Some studies and systematic reviews have reported associations with measures such as endurance, time to exhaustion, and exercise tolerance, although results vary depending on the type of exercise and population studied.

An early systematic review and meta-analysis of controlled human studies found that nitrate supplementation, including beetroot juice, was associated with a moderate effect in time-to-exhaustion tests, while effects on time-trial and graded exercise outcomes were less clear. (PubMed)

A later systematic review incorporating 123 studies also found that responses to nitrate supplementation may depend on factors including the exercise condition, supplementation strategy, and participant characteristics. (PubMed)

One proposed explanation is that nitrate-derived nitric oxide may influence vascular function and the efficiency of oxygen use during physical activity.

However, results are not uniform across all types of exercise or all individuals.

Bottom line: Beetroot juice is one of the more extensively studied food-based sources of dietary nitrate for exercise, particularly endurance-related activity, although the size and consistency of any effect remain areas of research.

3. Beetroot May Support Muscle Function During Exercise

Some research has examined beetroot and dietary nitrate in relation to muscle power, strength, endurance, and recovery.

A systematic review and meta-analysis of randomized controlled trials has investigated dietary nitrate in relation to muscular strength and muscular endurance, with findings varying across the different outcomes studied. (PubMed)

Research has also explored beetroot juice in relation to recovery after exercise-induced muscle damage. A systematic review and meta-analysis found some changes in measures such as strength recovery and muscle soreness, although the included studies had methodological limitations and some concerns about risk of bias. (PubMed)

This does not mean beetroot will necessarily improve muscle strength or recovery in healthy individuals. Research findings depend heavily on the population, exercise protocol, product, and outcome being measured.

Bottom line: Beetroot and dietary nitrate have been studied in relation to muscle performance and recovery, but the evidence differs across outcomes and populations.

4. Beetroot Contains Antioxidant and Anti-Inflammatory Compounds

Beetroot's deep red color comes partly from betalain pigments.

Betalains and other plant compounds found in beetroot have antioxidant properties and have been investigated in relation to inflammatory pathways. Some human studies have also explored whether beetroot consumption is associated with changes in inflammatory markers. (Healthline)

For example, Healthline discusses a small study in people with high blood pressure in which consuming 250 mL of beet juice for two weeks was associated with changes in certain inflammatory markers. However, the study was small, and findings from a specific intervention should not automatically be generalized to typical dietary beetroot consumption. (Healthline)

Bottom line: Beetroot contains compounds with antioxidant properties, and some research has explored its relationship with inflammatory markers, but this does not establish beetroot as a treatment for inflammatory conditions.

5. Beetroot May Support Digestive Health

Whole beetroot contains dietary fiber, which is important for normal digestive function.

Fiber reaches the colon largely undigested, where it can contribute to stool bulk and interact with gut bacteria. Healthline notes that one cup of beetroot contains around 3.4 grams of fiber. (Healthline)

However, there is an important distinction between whole beetroot and beetroot juice.

Juicing removes much of the vegetable's fiber. Therefore, eating whole beetroot provides a different nutritional profile from drinking beetroot juice.

Bottom line: Whole beetroot can contribute dietary fiber, while beetroot juice is more relevant when the goal is concentrated nitrate intake.

6. Beetroot May Support Brain Health

The nitrate content of beetroot has also led researchers to investigate its effects on blood flow to the brain.

Nitric oxide is involved in vascular function, and some research has examined whether dietary nitrate from beetroot can influence cerebral blood flow and aspects of cognitive performance.

In one randomized, placebo-controlled study involving 40 healthy adults, a single dose of nitrate-rich beetroot juice was associated with changes in cerebral blood-flow responses during cognitive tasks, alongside changes in performance on one of the tasks studied. (PubMed)

Healthline similarly notes that research has explored changes in blood flow to brain regions involved in higher-order functions, while emphasizing that more research is needed before drawing conclusions about long-term cognitive benefits. (Healthline)

Bottom line: There is an interesting research pathway connecting beetroot nitrates, blood flow, and brain function, but evidence for long-term cognitive benefits remains limited.

7. Beetroot May Fit Into a Weight-Management Diet

Whole beetroot is relatively low in calories and provides water and fiber.

Foods with a relatively low calorie density, including vegetables such as beetroot, can form part of dietary patterns designed to manage overall energy intake. (Healthline)

However, beetroot itself should not be considered a weight-loss supplement.

The distinction is also important between whole beetroot and beetroot juice. Juice can contain naturally occurring sugars while providing less fiber than the whole vegetable.

Bottom line: Whole beetroot can be part of a balanced diet for weight management, but there is no reason to view beetroot alone as a weight-loss intervention.

8. Beetroot May Support Overall Nutrient Intake

One of the simplest benefits of beetroot is nutritional rather than therapeutic.

Beetroot provides folate, manganese, potassium, copper, magnesium, iron, vitamin C, and fiber. (Healthline)

Folate is involved in cell growth and normal tissue development, while minerals such as potassium, manganese, copper, magnesium, and iron have different roles in normal physiological processes.

Adding beetroot to a varied diet can therefore increase overall intake of several micronutrients.

Bottom line: Beetroot's nutritional value is a reason to include it in the diet even apart from its nitrate content.

9. Beetroot and Cancer Research: What Do We Know?

Beetroot contains several plant compounds that have been studied for potential biological effects, including betalains, betaine, ferulic acid, rutin, kaempferol, and caffeic acid.

Some laboratory studies have examined beetroot extracts or isolated compounds in relation to cancer cell growth. However, findings from cell or animal studies cannot automatically be applied to people eating beetroot as part of a normal diet.

Healthline specifically notes that much of the research in this area has involved isolated compounds rather than beetroot consumption itself, meaning more human research is needed. (Healthline)

Bottom line: Beetroot contains compounds of scientific interest, but current evidence does not establish beetroot as a treatment or preventive therapy for cancer.

Does Beetroot Help With Nitric Oxide?

Beetroot is one of the better-known dietary sources of inorganic nitrate.

After consumption, dietary nitrate can participate in the nitrate–nitrite–nitric oxide pathway. Nitric oxide has several physiological roles, including involvement in blood vessel relaxation and vascular signaling. (Healthline)

This is why beetroot is frequently discussed in relation to:

• Blood pressure
• Exercise performance
• Oxygen efficiency
• Blood flow
• Cardiovascular function

The nitric oxide pathway is also one reason beetroot has become popular as a pre-workout food or ingredient.

However, nitric oxide production is a complex physiological process and does not depend on one food alone.

Beetroot vs. Beetroot Juice: Which Is Better?

The answer depends on what you are trying to achieve.

Whole beetroot

Whole beetroot provides:

• Fiber
• Vitamins and minerals
• Nitrates
• Plant compounds
• Water
• Naturally occurring carbohydrates

It can be roasted, steamed, grated, added to salads, or incorporated into other meals.

Beetroot juice

Beetroot juice provides a more concentrated form of beetroot and is commonly used in research examining dietary nitrate and exercise performance.

However, juicing removes much of the fiber found in whole beetroot.

Beetroot powder

Beetroot powder can be convenient, but its nutritional composition and nitrate concentration can vary considerably between products.

A powder should therefore not automatically be assumed to provide the same effects as a standardized beetroot juice used in research.

Bottom line: Whole beetroot is a nutrient-rich food, while beetroot juice is particularly relevant to the research around concentrated dietary nitrate.

When Should You Take Beetroot Before Exercise?

If beetroot is being used specifically for exercise, timing becomes more relevant.

Healthline notes that blood nitrate levels can peak around 2–3 hours after consuming beetroot or beetroot juice, which is one reason research commonly examines consumption a few hours before exercise. (Healthline)

The exact timing can vary depending on the individual, the product, the dose, and the type of exercise.

For someone trying beetroot for the first time, it can make sense to test tolerance during training rather than introducing a new supplement immediately before an important competition.

How Much Beetroot Should You Take?

There is no single universally established dose of beetroot that applies to everyone.

Research studies have used different quantities, preparations, nitrate concentrations, and durations.

For example, studies discussed by Healthline have examined beetroot juice amounts ranging from approximately 70 mL daily in a specific heart-failure population to 250 mL daily in research examining inflammatory markers. (Healthline)

Exercise research often focuses less on the volume of beetroot juice itself and more on the amount of dietary nitrate delivered.

This distinction matters because two beetroot products containing the same volume may not provide the same nitrate content.

Some research on exercise has used nitrate doses in the range of several hundred milligrams, but the appropriate amount depends on the study design and product used. (PubMed)

Bottom line: If you are using beetroot specifically for exercise, looking at the standardized nitrate content can be more informative than assuming that a larger volume automatically means a stronger effect.

Can You Eat Beetroot Every Day?

For most people, moderate amounts of beetroot can fit comfortably into a varied diet.

Healthline notes that a small daily amount is unlikely to cause problems for most people, while very high intake may increase the likelihood of effects such as low blood pressure, digestive symptoms, or red/pink urine and stools. (Healthline)

A varied diet is still preferable to relying heavily on any single food.

If you have a medical condition or take medications that affect blood pressure or electrolyte balance, it is worth discussing significant dietary changes with a healthcare professional.

What Are the Side Effects of Beetroot?

Beetroot is generally well tolerated, but several considerations are worth knowing about.

Beeturia

Eating beetroot can cause urine or stools to become red or pink.

This is known as beeturia and is generally harmless, although it can be surprising if you are not expecting it. (Healthline)

Low blood pressure

Because beetroot nitrates may influence blood pressure, people who already have low blood pressure or take blood-pressure-lowering medication may want to be cautious with large amounts.

Oxalates and kidney stones

Beetroot contains oxalates, and people who are prone to certain types of kidney stones may need to limit high-oxalate foods.

Healthline notes that oxalate concentrations are particularly high in beet greens, although the root also contains oxalates. (Healthline)

Digestive sensitivity

Beetroot contains fructans, a type of FODMAP. These carbohydrates can cause digestive symptoms in some people, particularly those who are sensitive to FODMAP-rich foods. (Healthline)

Bottom line: Beetroot is generally well tolerated, but individual tolerance matters, particularly with larger amounts.

How Should You Add Beetroot to Your Diet?

There are several ways to incorporate beetroot into meals:

• Add grated raw beetroot to salads
• Roast beetroot with herbs and spices
• Blend beetroot into smoothies
• Use beetroot in dips
• Add beetroot to soups
• Drink beetroot juice
• Use beetroot powder in smoothies or pre-workout drinks

Healthline notes that dietary nitrate is water-soluble, so boiling may result in some nitrate loss. Roasting, juicing, or eating beetroot raw may preserve more nitrate than boiling. (Healthline)

If buying beetroot juice, checking the ingredient list can also be useful because some commercial products may contain added sugars or relatively little actual beetroot. (Healthline)

What Should You Look for in a Beetroot Supplement?

If you choose a beetroot supplement rather than whole beetroot or juice, consider:

1. Standardized nitrate content

If the product is intended to provide dietary nitrate, look for a clearly stated nitrate amount rather than relying only on the amount of beetroot powder.

2. Transparent labeling

The label should clearly state the amount of beetroot or beetroot extract per serving.

3. Minimal unnecessary ingredients

A shorter ingredient list can make it easier to understand what you are actually consuming.

4. Third-party testing

Independent testing can provide additional information about product quality and consistency.

5. Appropriate form

Choose the format that fits your routine — whole food, juice, powder, or capsules.

Can Beetroot Be Combined With Other Nitric Oxide Ingredients?

Beetroot is a dietary source of nitrate, while ingredients such as L-citrulline and L-arginine interact with nitric oxide physiology through different pathways.

That is why some sports nutrition products combine beetroot-derived ingredients with amino acids such as L-citrulline or L-arginine.

However, combining multiple nitric-oxide-related ingredients does not automatically mean that the combination will provide greater benefits. The effectiveness of a combination depends on the individual ingredients, doses, product formulation, and the outcome being measured.

Beetroot and Mars by GHC

For people interested in nitric oxide and exercise-support formulations, Mars by GHC offers Mars Nitric Oxide Capsules with L-Arginine + L-Citrulline + Adaptogens.

The formula combines L-citrulline, L-citrulline malate, L-arginine, L-arginine HCl, and Arginine AKG with botanical ingredients including ashwagandha, moringa, and maca root.

The formulation is built around ingredients that have been studied individually in areas such as nitric oxide physiology, exercise, circulation, and recovery.

As with any supplement, the presence of an ingredient with research behind it does not guarantee the same outcome for every individual. Product use can be considered alongside diet, exercise, sleep, and overall lifestyle.

Frequently Asked Questions About Beetroot

What are the main benefits of beetroot?

Beetroot is a nutrient-rich vegetable that provides fiber, folate, potassium, manganese, iron, vitamin C, and naturally occurring plant compounds. Research has also explored beetroot in relation to blood pressure, exercise performance, inflammation, digestive health, and brain blood flow. (Healthline)

Does beetroot increase nitric oxide?

Beetroot is naturally rich in inorganic nitrate. The body can convert dietary nitrate through the nitrate–nitrite–nitric oxide pathway, making beetroot an important dietary source studied for its potential effects on nitric oxide availability. (Healthline)

Is beetroot good before a workout?

Beetroot juice has been studied as a pre-exercise source of dietary nitrate. Blood nitrate levels can peak approximately 2–3 hours after consumption, which is why beetroot is often studied when consumed a few hours before exercise. (Healthline)

Does beetroot help with blood pressure?

Research has explored whether beetroot and beetroot juice may influence blood pressure, potentially through nitrate-derived nitric oxide and its effects on blood vessel function. Individual responses can vary. (PubMed)

Is beetroot better as juice or whole food?

Neither form is universally better. Whole beetroot provides fiber and a broader food-based nutrient profile, while beetroot juice can provide a more concentrated source of nitrate. The appropriate form depends on the goal.

Can beetroot help with weight loss?

Beetroot is relatively low in calories and provides water and fiber, so whole beetroot can fit into a balanced diet focused on managing energy intake. However, beetroot itself should not be considered a weight-loss treatment.

Why does urine turn red after eating beetroot?

Beetroot pigments can cause urine and stools to appear red or pink. This is known as beeturia and is generally harmless. (Healthline)

Can beetroot cause kidney stones?

Beetroot contains oxalates, which may be relevant for people prone to calcium oxalate kidney stones. Beet greens contain particularly high levels of oxalates. (Healthline)

Can you take beetroot every day?

Moderate dietary amounts can generally fit into a varied diet for most people. However, consuming very large amounts may increase the likelihood of low blood pressure, digestive symptoms, or beeturia. (Healthline)

Does beetroot detox the body?

There is no strong reason to describe beetroot as a “detox” food. The body's liver, kidneys, digestive system, and other organs are involved in processing and eliminating waste. Beetroot can still contribute useful nutrients and plant compounds to the diet.

Does beetroot support sexual health?

Beetroot contains nitrates that participate in nitric oxide production, and nitric oxide is involved in vascular function. This provides a biological rationale for interest in beetroot and vascular health, but evidence is not sufficient to conclude that eating beetroot treats erectile dysfunction.

The Bottom Line

Beetroot is more than a source of dietary nitrate.

It provides fiber, folate, potassium, manganese, iron, vitamin C, betalains, and other plant compounds, while its naturally occurring nitrates have made it one of the more extensively studied vegetables in sports and cardiovascular nutrition.

Research has explored potential associations between beetroot and blood pressure, exercise performance, vascular function, digestive health, inflammation, and brain blood flow. However, the evidence is stronger for some outcomes than others, and results can vary depending on the form, amount, timing, and individual consuming it.

For everyday nutrition, whole beetroot is an easy way to add vegetables, fiber, and micronutrients to a balanced diet. For exercise-focused use, beetroot juice or a standardized beetroot product may be more relevant because of the concentrated nitrate content.

As with any food or supplement, beetroot is best considered as part of a broader dietary and lifestyle pattern rather than as a standalone solution.

Disclaimer: This article is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. If you have a medical condition, take medication, are pregnant or breastfeeding, or are considering a significant change in your diet or supplement routine, consult a qualified healthcare professional.