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Brt7.5
Beetroot Research
Likely helps
38 peer-reviewed studies
Our research database did not respond in time, so this list covers only our curated studies. It refreshes automatically.
What the evidence says
Likely helps
Beetroot appears to help in 12 of 14 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2009–2025 with a typical study size of 246 participants.
Based on 38 studies · 19 meta-analyses · 9 RCTs · 14,045 total participants
Confidence
High confidence
What the studies found
12helped2unclear· 24 more without graded effect data
By outcome
Endurance & exercise performance3-5% improvement in time trial performance · 2-3 hours (acute) · Dietary nitrate improves VO2 economy and time-to-exhaustion · 1-7 days
Likely helps32 studies
Muscle strength & power
Likely helps9 studies
Heart & blood pressureReduces systolic blood pressure by 4-5 mmHg via dietary nitrate · 2-4 weeks
Likely helps6 studies
RecoveryEnhanced blood flow and nutrient delivery · Acute
Mostly mechanism / observational5 studies
Energy & fatigueReduced oxygen cost of exercise · 2-3 hours
Mostly mechanism / observational5 studies
Therapeutic & clinical
Mostly mechanism / observational3 studies
Lean body mass & muscle growth
Too few graded studies1 study
Glucose & metabolic
Too few graded studies1 study
Cholesterol & lipidsReduces systolic blood pressure by 4-5 mmHg via dietary nitrate · 2-4 weeks
Too few graded studies1 study
Safety profile
Too few graded studies1 study
By the numbers
Pulled from 34 studies with measurable effects
Likely real effects
44%
across studies
People studied
14k
typical study: 246 people
Strongest designs
28
19 pooled, 9 randomised
Showed benefit
79%
11/14 studies
How long studies ran
1–4 weeks
1
Populations Studied
General population6
Athletes2
Female athletes2
Professional athletes and healthy individuals1
Active research area
27 studies in the last 5 years · Latest meta-analysis: 2025
200920172025
1Exercise performanceMeta-AnalysisCited 26×n=2,672 · very large study2025
In plain English: 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 performanceSystematic ReviewCited 9×n=1,500 · large study2025
In plain English: 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)
Noticeable benefit
← WorseNo effectBetter →
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).
3Muscular enduranceMeta-AnalysisCited 8×n=1,486 · large study2024
In plain English: 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)
Noticeable benefit
← WorseNo effectBetter →
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.
4COPD management outcomesMeta-AnalysisCited 6×n=894 · large study2025
In plain English: 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.
5Athletic performance in elite soccer playersSystematic ReviewCited 32×n=1,043 · large study2023
In plain English: 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.
6Muscle strength and massSystematic ReviewCited 10×n=1,571 · large study2022
In plain English: 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.
7Exercise performance with nitrate ingestionMeta-AnalysisCited 50×n=1,705 · large study2022
In plain English: 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)
Noticeable benefit
← WorseNo effectBetter →
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).
8Clinical systolic blood pressure in hypertensive individualsMeta-AnalysisCited 9×n=349 · medium study2024
In plain English: 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-AnalysisCited 4×n=23 · very small study2025
In plain English: 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)
Noticeable benefit
← WorseNo effectBetter →
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 MASLDSystematic ReviewCited 2×2025
In plain English: 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.
12Systolic blood pressure reductionMeta-AnalysisCited 106×n=650 · large study2017
In plain English: 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)
Noticeable benefit
← WorseNo effectBetter →
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).
13Exercise performance in time trialsMeta-AnalysisCited 4×n=95 · small study2024
In plain English: 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)
No clear effect
← WorseNo effectBetter →
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).
In plain English: 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 treatmentSystematic ReviewCited 13×2024
In plain English: 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.
In plain English: 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)
Large benefit
← WorseNo effectBetter →
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.
In plain English: 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.
19Vascular function/endothelial functionMeta-AnalysisCited 122×n=246 · medium study2016
In plain English: Inorganic nitrate and beetroot supplementation was associated with beneficial effects on EF.
Lara J et al. · European journal of nutrition (2016)
Noticeable benefit
← WorseNo effectBetter →
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.