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Beetroot benefits: the vegetable that dominates endurance research

Beet nitrate converts to nitric oxide, which widens blood vessels. That is why it keeps appearing in exercise physiology studies.

Published Jun 16, 20261 min read

Beetroot is among the highest-nitrate vegetables there is. Nitrate itself is inert, but bacteria on your tongue convert it to nitrite, which becomes nitric oxide in the stomach.

Nitric oxide relaxes the smooth muscle of blood vessels and widens them. That mechanism is why beet juice recurs throughout blood pressure and performance research.

Key benefits

  1. It lowers blood pressure

    Pooling randomised trials of beet juice, systolic pressure fell by roughly 4–5 mmHg on average. The peak effect arrives two to three hours after drinking and persists with regular intake.

  2. It improves oxygen efficiency in endurance exercise

    Many trials find lower oxygen consumption at the same exercise intensity. The effect is clearest in untrained and moderately trained people and shrinks in elite athletes.

  3. Betaine supports liver and homocysteine metabolism

    Beetroot is a good source of betaine, which is used to convert homocysteine back to methionine and has been studied in relation to fat accumulation in the liver.

  4. It is rich in folate

    109 µg per 100 g puts it near the top among vegetables — worth noting in periods of rapid cell division.

How to eat it well

  • Juice or raw gives the strongest effect. Nitrate is water-soluble and boiling sends it into the water.
  • Roasting with the skin on preserves nitrate and deepens the sweetness.
  • Take it two to three hours before exercise — that is the timing used in the studies.
  • Antibacterial mouthwash cancels the effect by killing the tongue bacteria that convert nitrate.
  • The leaves (beet greens) are edible too; blanch them like spinach.

What to watch out for

  • Red urine and stool afterwards (beeturia) is common. Harmless, but alarming the first time.
  • High in oxalate: limit portions with a history of calcium oxalate kidney stones.
  • As juice, the sugars can raise blood glucose quickly.
  • If you already take blood pressure medication, watch for hypotension.

Nutrition

Approximate values per 100 g edible portion.

Calories
43 kcal
Carbohydrates
9.6 g
Fiber
2.8 g
Sugars
6.8 g
Protein
1.6 g
Folate
109 µg
Potassium
325 mg
Manganese
0.33 mg

Key nutrients

  • Betaine
  • Folate
  • Potassium
  • Fiber
  • Manganese
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