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Brt7.5
Beetroot – Forschung
Hilft wahrscheinlich
533 begutachtete Studien
Was die Evidenz sagt
Hilft wahrscheinlich
Beetroot scheint in 25 von 26 Studien mit messbaren Effekten zu helfen — die Evidenz tendiert klar ins Positive.
Die meiste Evidenz stammt aus hochwertigen Meta-Analysen und randomisierten Studien, veröffentlicht 1986–2026 mit einer typischen Studiengröße von 23 Teilnehmenden.
Basierend auf 533 Studien · 52 Meta-Analysen · 422 RCTs · 11,778 Teilnehmende insgesamt
Konfidenz
Hohe Konfidenz
Was die Studien gefunden haben
25geholfen1unklar· 507 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 wahrscheinlich454 Studien
Heart & blood pressureSenkt den systolischen Blutdruck um 4-5 mmHg über diätetisches Nitrat · 2-4 Wochen
Hilft wahrscheinlich152 Studien
Muscle strength & power
Hilft wahrscheinlich38 Studien
Therapeutic & clinical
Überwiegend Mechanismus / Beobachtung37 Studien
RecoveryVerbesserte Durchblutung und Nährstoffversorgung · Akut
Überwiegend Mechanismus / Beobachtung33 Studien
Women's health
Überwiegend Mechanismus / Beobachtung21 Studien
Energy & fatigueReduzierte Sauerstoffkosten der Belastung · 2-3 Stunden
Überwiegend Mechanismus / Beobachtung18 Studien
Glucose & metabolic
Überwiegend Mechanismus / Beobachtung17 Studien
Cognitive function
Überwiegend Mechanismus / Beobachtung17 Studien
Lean body mass & muscle growth
Überwiegend Mechanismus / Beobachtung6 Studien
Inflammation
Überwiegend Mechanismus / Beobachtung4 Studien
Cholesterol & lipidsSenkt den systolischen Blutdruck um 4-5 mmHg über diätetisches Nitrat · 2-4 Wochen
Überwiegend Mechanismus / Beobachtung3 Studien
Safety profile
Zu wenige bewertete Studien2 Studien
In Zahlen
Aus 60 Studien mit messbaren Effekten gezogen
Wahrscheinlich echte Effekte
57%
über Studien hinweg
Untersuchte Personen
12k
typische Studie: 23 Personen
Stärkste Designs
474
52 gepoolt, 422 randomisiert
Zeigte Nutzen
96%
25/26 Studien
Wie lange Studien liefen
Unter einer Woche
2
1–4 Wochen
2
1–3 Monate
4
3+ Monate
1
Untersuchte Populationen
General population4
Adults2
Female athletes2
Young adults2
Aktives Forschungsgebiet
247 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2026
198620062026
1Athletic performance in elite soccer playersSystematische Übersichtn=1,043 · large study2023
Einfach gesagt: 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.
2Muscular enduranceMeta-Analysen=1,486 · large study2024
Einfach gesagt: 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.
3COPD management outcomesMeta-Analysen=894 · large study2025
Einfach gesagt: 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.
4Exercise performance with nitrate ingestionMeta-Analysen=1,705 · large study2022
Einfach gesagt: 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).
5Muscle strength and massSystematische Übersichtn=1,571 · large study2022
Einfach gesagt: 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.
6Clinical systolic blood pressure in hypertensive individualsMeta-Analysen=349 · medium study2024
Einfach gesagt: 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.
9Swimming performanceMeta-Analysen=23 · very small study2025
Einfach gesagt: 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).
18Systolic blood pressure reductionMeta-Analysen=650 · large study2017
Einfach gesagt: 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).