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Brt7.5
Beetroot – Forschung
Hilft wahrscheinlich
107 begutachtete Studien
Was die Evidenz sagt
Hilft wahrscheinlich
Beetroot scheint in 27 von 30 Studien mit messbaren Effekten zu helfen — die Evidenz tendiert klar ins Positive.
Die meiste Evidenz stammt aus hochwertigen Meta-Analysen und randomisierten Studien, veröffentlicht 2009–2026 mit einer typischen Studiengröße von 32 Teilnehmenden.
Basierend auf 107 Studien · 23 Meta-Analysen · 54 RCTs · 15,190 Teilnehmende insgesamt
Konfidenz
Hohe Konfidenz
Was die Studien gefunden haben
27geholfen3unklar· 77 weitere ohne bewertete Effektdaten
Nach Outcome
Endurance & exercise performance3-5% Verbesserung der Zeitfahrleistung · 2-3 Stunden (akut) · Diätetisches Nitrat verbessert die VO2-Ökonomie und die Zeit bis zur Erschöpfung · 1-7 Tage
Hilft wahrscheinlich97 Studien
Heart & blood pressureSenkt den systolischen Blutdruck um 4-5 mmHg über diätetisches Nitrat · 2-4 Wochen
Hilft wahrscheinlich33 Studien
Muscle strength & power
Hilft wahrscheinlich23 Studien
RecoveryVerbesserte Durchblutung und Nährstoffversorgung · Akut
Überwiegend Mechanismus / Beobachtung13 Studien
Energy & fatigueReduzierte Sauerstoffkosten der Belastung · 2-3 Stunden
Überwiegend Mechanismus / Beobachtung11 Studien
Women's health
Überwiegend Mechanismus / Beobachtung9 Studien
Cognitive function
Überwiegend Mechanismus / Beobachtung8 Studien
Lean body mass & muscle growth
Überwiegend Mechanismus / Beobachtung5 Studien
Glucose & metabolic
Überwiegend Mechanismus / Beobachtung5 Studien
Therapeutic & clinical
Überwiegend Mechanismus / Beobachtung4 Studien
Cholesterol & lipidsSenkt den systolischen Blutdruck um 4-5 mmHg über diätetisches Nitrat · 2-4 Wochen
Zu wenige bewertete Studien2 Studien
Inflammation
Zu wenige bewertete Studien2 Studien
Safety profile
Zu wenige bewertete Studien2 Studien
In Zahlen
Aus 72 Studien mit messbaren Effekten gezogen
Wahrscheinlich echte Effekte
56%
über Studien hinweg
Untersuchte Personen
15k
typische Studie: 32 Personen
Stärkste Designs
77
23 gepoolt, 54 randomisiert
Zeigte Nutzen
87%
26/30 Studien
Wie lange Studien liefen
Unter einer Woche
2
1–4 Wochen
2
1–3 Monate
4
3+ Monate
1
Untersuchte Populationen
General population7
Adults2
Athletes2
Female athletes2
Aktives Forschungsgebiet
96 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2025
200920172026
1Exercise performanceMeta-AnalyseCited 15×n=2,000 · very large study2025
It improved time-to-exhaustion tasks [standardized mean difference (SMD): 0.33; 95% confidence interval (CI) 0.19-0.47] with subgroup analyses indicating more pronounced improvements when a minimum dose of 6 mmoL/day (372 mg/day) and chronic (> 3 days) supplementation protocol was implemented.
Poon ET et al. · Sports Medicine (2025)
Twenty systematic reviews with meta-analyses, representing 180 primary studies and 2672 unique participants, met the inclusion criteria.
Ergogenic effects were observed for total distance covered, muscular endurance, peak power output, and time to peak power output.
The AMSTAR-2 ratings of most included reviews ranged from low to critically low.
2Physical performanceSystematische ÜbersichtCited 2×n=1,500 · large study2025
professional athletes showed significant muscular strength benefits (SMD = 0.27, p = 0.007), whereas non-athletes had more pronounced aerobic endurance improvements (SMD = 0.26, p < 0.001), but the effect size was small.
Tian C et al. · Nutrients (2025)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Fifteen meta-analyses were included in this Umbrella Review.
Professional athletes showed significant muscular strength benefits (SMD = 0.27), whereas non-athletes had more pronounced aerobic endurance improvements (SMD = 0.26).
A dosage of 8.3-16.4 mmol NO3- (515-1017 mg) showed a significant improvement (SMD = 0.14, p = 0.029).
3COPD management outcomesMeta-AnalyseCited 2×n=894 · large study2025
This systematic review confirms that the efficacy of dietary polyphenols is significantly composition-specific.
Wu D et al. · Frontiers in immunology (2025)
This systematic review confirms that the efficacy of dietary polyphenols is significantly composition-specific.
Curcumin and salidroside can improve the course of COPD by regulating blood pressure, inflammation, and the coagulation pathway, supporting the hypothesis of "polyphenol targeting of metabolic-inflammatory networks".
However, the possible negative effects of anthocyanins warn against ingredient heterogeneity.
4Muscular enduranceMeta-AnalyseCited 8×n=1,486 · large study2024
BRS administration have a small ergogenic effect on muscular endurance and attenuate the decline in muscular strength in a fatigued state in healthy male individuals.
Evangelista JF et al. · Journal of the American Nutrition Association (2024)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Meta-analyses and subgroup analyses of standardized mean differences (SMD) were performed using a random-effects model.
BRS administration resulted in a positive effect on muscular endurance (SMD: 0.31; 95% confidence interval (CI): 0.10 to 0.51; p < 0.01; n = 16 studies).
Of those, 27 studies attended eligibility criteria and composed this systematic review.
5Athletic performance in elite soccer playersSystematische ÜbersichtCited 29×n=1,043 · large study2023
Still, more well-designed research with elite soccer players is needed to improve support and advice regarding the use of dietary supplements for athletic performance enhancement.
Abreu R et al. · Journal of the International Society of Sports Nutrition (2023)
Nitrate-rich beetroot concentrate can attenuate performance decrease in the days following matches.
Further investigation with sodium bicarbonate alone is necessary, as supplementation protocols with elite players included other substances.
Finally, the available data does not support yohimbine supplementation or the use of Resurgex Plus® to improve athletic performance in elite soccer players.
6Exercise performance with nitrate ingestionMeta-AnalyseCited 45×n=1,705 · large study2022
To assess the variation in effect size, we used meta-regression models for continuous variables and subgroup analysis for categorical variables.
Silva KVC et al. · Advances in nutrition (Bethesda, Md.) (2022)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
To assess the variation in effect size, we used meta-regression models for continuous variables and subgroup analysis for categorical variables.
An inverse dose-response relation between the fraction of inspired oxygen and the effect size (coefficient: -0.045, 95% CI: -0.085, -0.005, P = 0.028) suggests that nitrate was more effective in increasingly hypoxic conditions.
The most effective acute dose was between 5 and 14.9 mmol provided ≥150 min prior to exercise (P <0.001).
7Muscle strength and massSystematische ÜbersichtCited 9×n=1,571 · large study2022
This SUP regime seems to improve muscle efficiency in terms of reduced phosphocreatine and energy costs (P-magnetic resonance spectroscopy) and improved time to exhaustion.
Anderson OK et al. · Journal of strength and conditioning research (2022)
Of the 12 studies, 6 observed an ergogenic effect of SUP compared with placebo.
These findings indicate that muscle strength gains are possible provided the dose, format, frequency, period, and exercise test are appropriate.
Best results were observed with a minimum acute dose of 400 mg of nitrate provided as beetroot juice/shot taken 2-2.5 hours before exercise involving low- and high-intensity muscle contractions.
9Clinical systolic blood pressure in hypertensive individualsMeta-AnalyseCited 8×n=349 · medium study2024
Daily ingestion of 200-800 mg of nitrate from BRJ may reduce clinical systolic BP in hypertensive individuals with no sign of development of tolerance.
Grönroos R et al. · Nutrition, metabolism, and cardiovascular diseases : NMCD (2024)
Daily ingestion of 200-800 mg of nitrate from BRJ may reduce clinical systolic BP in hypertensive individuals with no sign of development of tolerance.
Certainty of evidence is low, and results should be interpreted with caution.
10Swimming performanceMeta-AnalyseCited 2×n=23 · very small study2025
Creatine supplementation demonstrated ergogenic benefits for competitive swimmers, although the evidence supporting the use of this supplement is still limited.
Domínguez R et al. · Journal of the International Society of Sports Nutrition (2025)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
This revision included 23 studies, 16 of them (69.6%) qualified as excellent and 7 (30.4%) as good at the methodological level based on the punctuation in the PEDro scale.
The systematic review included 422 swimmers (61.8% male, 38.2% female), with distances assessed ranging from 50 m to 800 m, including studies employing interval procedures.
Creatine showed a significant effect (ES = -0.46; 95% CIs = -0.75 to -0.17, p = 0.002; I2 = 11%) on swimming performance, while the rest of the analyzed supplements did not show significant effects (all p > 0.05).
11Metabolic outcomes in MASLDSystematische Übersicht2025
Further research is needed to validate these effects and ensure their safety in MASLD management.
Jurek JM et al. · Nutrients (2025)
Background: Metabolic dysfunction-associated steatotic liver disease (MASLD) has become one of the most prevalent liver diseases, affecting up to 40% of adults and strongly associated with obesity and metabolic dysfunction.
Liver enzymes improved following consumption of WGPs, BJ, sour tea, flaxseed oil, and garlic, and hepatic steatosis was reduced after intake of oranges, WGPs, HFBs, BJ, flaxseed powder, rapeseed oil, and garlic powder.
Conversely, a solely fruit-rich diet (FRD) had negative effects across all outcomes.
12Exercise performance in time trialsMeta-AnalyseCited 4×n=95 · small study2024
CAF+nitrates did not offer further benefits on exercise performance or physiological variables from the isolated intake of CAF and nitrates.
Gilsanz L et al. · Nutrients (2024)
Kein klarer Effekt
← SchlechterKein EffektBesser →
Could be chance
The meta-analysis revealed that caffeine and nitrates supplementation (CAF+nitrates) did not enhance performance in time trials (TTs) over the CAF alone (g = -0.06; 95% CI = -0.46 to 0.35; p = 0.78) or nitrates alone (g = 0.29; 95% CI = -0.12 to 0.70; p = 0.17).
CAF+nitrates did not affect heart rate during submaximal exercise trials over CAF alone (g = 0.04; 95% CI = -0.31 to 0.40; p = 0.80) or nitrates alone (g = -0.15; 95% CI = -0.50 to 0.20; p = 0.40).
Likewise, CAF+nitrates did not affect oxygen uptake during submaximal exercise trials over CAF alone (g = -0.04; 95% CI = -0.45 to 0.37; p = 0.84) or nitrates alone (g = -0.29; 95% CI = -0.70 to 0.12; p = 0.16).
13Systolic blood pressure reductionMeta-AnalyseCited 101×n=650 · large study2017
Our results demonstrate the blood pressure-lowering effects of beetroot juice and highlight its potential NO3-independent effects.
Bahadoran Z et al. · Advances in nutrition (Bethesda, Md.) (2017)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Overall, SBP (-3.55 mm Hg; 95% CI: -4.55, -2.54 mm Hg) and DBP (-1.32 mm Hg; 95% CI: -1.97, -0.68 mm Hg) were significantly lower in the beetroot juice-supplemented groups than in the control groups.
In contrast, a smaller effect size of blood pressures was observed after supplementation with higher NO3 (milligrams per 100 mL beetroot juice).
A weak effect size was observed in a meta-analysis of trials that used NO3-depleted beetroot juice as a placebo compared with other interventions (-3.09 compared with -4.51 mm Hg for SBP and -0.81 compared with -2.01 mm Hg for DBP).
All trials in the meta-analysis provided nitrate as beetroot juice, which accelerated isometric strength recovery 72 h post-exercise (SMD: 0.54, p = 0.01) and countermovement jump performance 24-72 h post-exercise (SMD range: 0.75-1.32, p < 0.03).
Jones L et al. · Journal of Dietary Supplements (2022)
Nine studies were included in the systematic review and six in the meta-analysis.
Beetroot juice accelerated isometric strength recovery 72 h post-exercise (SMD: 0.54, p = 0.01).
These findings suggest that nitrate-rich beetroot juice may attenuate some markers of EIMD, but more large-scale controlled trials in elite athletes are needed.
15CKD progression prevention and treatmentSystematische ÜbersichtCited 7×2024
These results suggest that bioactive compounds of plant-based foods and medicinal plants have promising effects in terms of preventing or treating CKD progression and appear to improve inflammation and antioxidant capacity and support cardiovascular benefits and renoprotective effects; however, it is recommended that further studies be carried out.
Future studies are required to provide insight on how supplementation regimen and population impact the effects of dietary nitrate for enhancing cycling sprint performance.
Tan R et al. · Nutrients (2024)
Groß Nutzen
← SchlechterKein EffektBesser →
Likely real
A random effects model was performed on six studies and showed that dietary nitrate had significant effects on time-to-peak power (SMD: -0.66, 95% CI: -1.127 to -0.192, p = 0.006) but not on mean power, peak power, or minimum power.
Subgroup analysis revealed that an acute low nitrate dose improved time-to-peak power (SMD: -0.977, 95% CI: -1.524 to -0.430, p < 0.001) but not after a multiday moderate nitrate dose (SMD: -0.177, 95% CI: -0.619 to -0.264, p = 0.431).
These data suggest that acute nitrate supplementation can benefit time-to-peak power during 30-s cycling sprints, but due to the limited availability of data and heterogeneity in methodology, these results should be interpreted with caution.
This meta-analysis study suggests that BR or nitrate supplements cannot efficiently ameliorate body composition indices regardless of supplement dosage, trial duration and athletic status.
Afrisham R et al. · The British journal of nutrition (2023)
Subgroup analyses based on trial duration, BR or nitrate dose, study design, baseline BMI and athletic status (athlete v. non-athlete) demonstrated similar results.
Certainty of evidence across outcomes ranged from low to moderate.
This meta-analysis study suggests that BR or nitrate supplements cannot efficiently ameliorate body composition indices regardless of supplement dosage, trial duration and athletic status.
20Vascular function/endothelial functionMeta-AnalyseCited 118×n=246 · medium study2016
Inorganic nitrate and beetroot supplementation was associated with beneficial effects on EF.
Lara J et al. · European journal of nutrition (2016)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
Inorganic nitrate and beetroot consumption was associated with an improvement in vascular function (SMD 0.36; 95 % CI 0.16, 0.56; P < 0.001).
The effect on EF was significantly associated with the dose of inorganic nitrate (β = 0.04, SE = 0.01, P < 0.001), age (β = -0.01, SE = 0.004, P = 0.02), baseline BMI (β = -0.04, SE = 0.02, P = 0.05) and systolic BP (β = -0.01, SE = 0.005, P = 0.02).
Inorganic nitrate and beetroot supplementation was associated with beneficial effects on EF.