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Beetroot and Nitrate Explained Simply

Beetroot naturally contains nitrate, which is converted to nitric oxide in the body.

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1. What Is Beetroot and Dietary Nitrate?

Beetroot is a root vegetable that is eaten as a vegetable or drunk as juice. It naturally contains nitrate. From this nitrate, the body can form nitric oxide via an intermediate step. Nitric oxide influences the vessels and blood flow. This is why beetroot is studied where vascular function and physical exertion are measured.

2. Where Is It Found, and What Is It Made From?

Beetroot is found in juice, concentrate as a shot, powder and capsules with extract. The cooked or raw beet itself is also eaten. Juice is pressed from the beet, thickened into concentrate or dried into powder. In studies, mainly juice and concentrate are tested, less often powder, capsules and nitrate salts.

3. What Does Beetroot and Dietary Nitrate Do? What Research Shows

AreaState of researchStudies
Exercise Performance and Enduranceseveral indications88
Blood Pressurestill unclear67
Vascular Function and Endotheliumseveral indications53
Oxygen Supply and Muscle Efficiencyseveral indications31
Oral Bacteria and Nitrate Metabolismwell studied, mostly positive12
Cerebral Blood Flow and Cognitive Performanceseveral indications6
Other investigationsseveral indications54

Exercise Performance and Endurance

During physical exertion, several studies showed advantages of beetroot juice and beetroot extract compared with placebo, a dummy preparation without an active ingredient 28364156. The muscles lasted longer, and people with COPD could walk further 414752561864. In women, in well-trained endurance athletes and in some studies with patients, however, no confirmed advantage was found 1445262351. In a review, beetroot juice and a nitrate-rich diet affected performance, while nitrate salts did not 3.

Blood Pressure

Nitrate-rich beetroot juice lowered blood pressure more than a low-nitrate comparison drink in several studies 2218644839. Two reviews found a reduction in both blood pressure values 27. In already treated patients and at rest, however, blood pressure remained unchanged in other studies 292038465466.

Vascular Function and Endothelium

Several studies found better vascular function after nitrate-rich beetroot juice 2133404344. Blood flow in small vessels also improved more than without juice in one study 27. Other studies showed no difference here 576365313254. A review found overall better vascular function, weaker in older people 11. It remains open for which preparation and which population group the benefit applies.

Oxygen Supply and Muscle Efficiency

Nitrate-rich beetroot juice increased maximum oxygen uptake in several studies, in mountaineers, rowers, older women in training and in heart failure 28346162. In heart failure with preserved pumping power and in cancer survivors, however, it did not rise with certainty 195966. Oxygen consumption at the same exertion was sometimes lower than with placebo 39586066. Mainly juice, concentrate and powder were studied; the transferability to other groups is open.

Oral Bacteria and Nitrate Metabolism

Salivary nitrate and salivary nitrite increased markedly more after nitrate-rich beetroot juice than under placebo 29375355. A review found more oral bacteria of the genera Neisseria and Rothia and less gum inflammation after nitrate administration 10. In female athletes, a single administration did not change the oral flora 49. According to a review, measures that damage oral bacteria weaken the performance effect of nitrate 3.

Cerebral Blood Flow and Cognitive Performance

Beetroot extract as a chewable tablet improved memory and mental agility in one study, but not working memory 25. In diabetes, nitrate-rich juice shortened only simple reaction time 30. In metabolic syndrome, the main analysis showed no change in brain function 35. The findings are based on small groups and short duration, so they are only moderately robust.

Other Investigations

Several studies showed that beetroot juice, beetroot extract and nitrate salts increase nitrate and nitrite levels in the blood 223354246123250. Urinary nitrate excretion was also increased 16172931. Many studies are small and short, and the comparison conditions differ.

4. How Was Beetroot and Dietary Nitrate Taken in the Studies?

In the studies, beetroot was mostly used as juice, and also as concentrate, powder, capsules and as cooked or raw beet. Juice, concentrate, powder, capsules and nitrate salts are not interchangeable. Each finding applies only to the form and preparation that was studied. If a preparation contains other substances, a result does not apply to beetroot alone.

5. Is Beetroot and Dietary Nitrate Safe? Side Effects in the Studies

Tolerability was predominantly good in the studies; serious adverse effects were rarely reported 1819212235. In one study with COPD, one participant experienced a drop in blood pressure on standing with symptoms after beetroot juice 45. With potassium nitrate, no concerning drops in blood pressure and no disorder of the red blood pigment (methemoglobinemia) occurred in heart failure 59. Many studies were small and short, and the results remain mixed.

All details with tables and sources: full expert page on Beetroot and Dietary Nitrate

Frequently Asked Questions

Beetroot and Dietary Nitrate, exercise Performance and Endurance: what do the studies show?

State of research: several indications. There are 88 human studies on this. Sources: 1346

Beetroot and Dietary Nitrate and blood Pressure: what do the studies show?

State of research: still unclear. There are 67 human studies on this. Sources: 2789

Beetroot and Dietary Nitrate, vascular Function and Endothelium: what do the studies show?

State of research: several indications. There are 53 human studies on this. Sources: 2111315

Beetroot and Dietary Nitrate, oxygen Supply and Muscle Efficiency: what do the studies show?

State of research: several indications. There are 31 human studies on this. Sources: 34512

Beetroot and Dietary Nitrate, oral Bacteria and Nitrate Metabolism: what do the studies show?

State of research: well studied, mostly positive. There are 12 human studies on this. Sources: 3102124

Beetroot and Dietary Nitrate, cerebral Blood Flow and Cognitive Performance: what do the studies show?

State of research: several indications. There are 6 human studies on this. Sources: 25273035

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Every statement on this page carries its evidence tier — proven, plausible or hypothesis — and leads to the original work. The decision in the individual case rests with the practitioner; we provide the connections.

International Health Research · https://ih-research.com/en/knowledge/beetroot-and-dietary-nitrate/plain/ · Last updated: 2026-10-15