*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any supplement regimen.
TL;DR: Beetroot is one of the most nutrient-dense root vegetables available, backed by decades of published research. Its naturally occurring nitrates support nitric oxide production, which plays a role in healthy blood pressure, circulation, exercise performance, and brain function. Beetroot also delivers unique antioxidants called betalains, anti-inflammatory compounds, and dietary fiber. Below is a science-backed breakdown of every major beetroot benefit.
Last updated: March 2026
What Makes Beetroot So Beneficial?
Beetroot (Beta vulgaris) contains a unique combination of dietary nitrates, betalains, vitamins, minerals, and fiber that few other vegetables can match. The deep red-purple color comes from betalain pigments — the same compounds responsible for many of beetroot's antioxidant properties.
But the real standout is its nitrate content. Beetroot is one of the richest dietary sources of inorganic nitrate, which the body converts into nitric oxide (NO) — a molecule that signals blood vessels to relax and widen. This single mechanism is the foundation for many of beetroot's most studied benefits.
Here is a quick snapshot of beetroot's nutritional profile per one cup (136g) of raw beetroot:
For a focused look at this topic, see our how beetroot gummies compare to SuperBeets.- Calories: 58
- Fiber: 3.8g
- Folate: 37% of the Daily Value
- Manganese: 22% of the Daily Value
- Potassium: 13% of the Daily Value
- Vitamin C: 11% of the Daily Value
- Iron: 6% of the Daily Value
- Dietary nitrates: approximately 250–400mg (varies by soil and growing conditions)
Can Beetroot Help Support Healthy Blood Pressure?
This is the most extensively studied benefit of beetroot. Dietary nitrates from beetroot are converted into nitric oxide, which helps blood vessels relax and widen — a process called vasodilation. When blood vessels relax, blood flows more freely, which may support healthy blood pressure levels already within normal range.
For a focused look at this topic, see our gummies designed for blood pressure.A landmark meta-analysis published in The Journal of Nutrition (2013) by Siervo et al. analyzed 16 clinical trials and found that dietary nitrate supplementation from beetroot juice was associated with meaningful reductions in both systolic and diastolic blood pressure in healthy adults (PubMed). A later dose-response meta-analysis by Bahadoran et al. in Nitric Oxide (2017) confirmed that at least 300mg of dietary nitrate per day was needed for significant effects (PubMed).
The effect appears to be dose-dependent, with most studies using 300–500mg of dietary nitrate (roughly equivalent to 1–2 cups of beetroot juice) per day. Results are generally more pronounced in individuals with elevated baseline blood pressure.
Beetroot supplementation should always be viewed as a complement to — not a replacement for — medical treatment prescribed by your healthcare provider.
For a deeper look at the clinical evidence: Beetroot and Blood Pressure: What the Research Says
Does Beetroot Improve Exercise Performance?
Beetroot has become one of the most popular sports nutrition ingredients for good reason. Research suggests that the nitrates in beetroot may support exercise efficiency and endurance by reducing the oxygen cost of physical activity.
According to Dr. Andrew Jones, Professor of Applied Physiology at the University of Exeter, dietary nitrate supplementation from beetroot reduced the oxygen cost of submaximal exercise by approximately 5% and extended time to exhaustion by up to 16% in healthy adults (Journal of Applied Physiology, 2009; PubMed).
A systematic review published in Nutrients (2017) by Dominguez et al. concluded that beetroot supplementation improved performance in both high-intensity intermittent exercise and endurance activities, particularly in recreationally active individuals (PubMed).
Key findings from the exercise research:
- Endurance: Extended time-to-exhaustion in running and cycling studies
- Efficiency: Reduced oxygen consumption at the same workload — muscles work more efficiently
- High-intensity output: Improved performance during repeated sprint protocols
- Recovery: Some evidence suggests improved blood flow may support faster recovery between sessions
The mechanism works through nitric oxide's role in improving oxygen delivery — without caffeine, stimulants, or the jitters and crash they bring.
Learn more: Nitric Oxide for Gym Performance: What Athletes Need to Know
How Does Beetroot Support Nitric Oxide Production?
Nitric oxide (NO) is a signaling molecule that plays a critical role in cardiovascular health, blood flow, and cellular communication. Your body produces it through two primary pathways — and beetroot supports one of them directly.
The nitrate-nitrite-NO pathway works like this:
- You consume dietary nitrate from beetroot.
- Bacteria on the tongue convert nitrate to nitrite through the enterosalivary pathway.
- Nitrite is further reduced to nitric oxide in the stomach and blood vessel walls.
- Nitric oxide signals smooth muscle cells in blood vessel walls to relax, widening the vessels and supporting blood flow.
This dietary nitrate pathway is independent of the body's other NO production system — the L-arginine-NOS enzyme pathway. Research by Webb et al. published in Hypertension (2008) demonstrated that these two pathways are complementary (PubMed). This is especially important because the enzyme pathway becomes less efficient with age.
Nitric oxide production naturally declines as you get older — by age 40, many adults produce roughly half the NO they did at age 20. Dietary nitrate from beetroot provides an alternative production pathway that may help compensate for this decline.
For a complete explanation: What Is Nitric Oxide and Why Does It Matter?
What Are Beetroot's Benefits for Circulation and Blood Flow?
Healthy circulation depends on blood vessels that can dilate and contract properly. Nitric oxide from dietary nitrates plays a direct role in this process by signaling the smooth muscle in blood vessel walls to relax.
A study published in the British Journal of Nutrition (2012) by Hobbs et al. demonstrated that beetroot consumption was associated with improved measures of vascular function and blood flow within 2–3 hours of intake in healthy volunteers (PubMed).
Improved circulation has wide-ranging implications:
- Nutrient delivery: Better blood flow means more efficient transport of oxygen and nutrients to tissues
- Waste removal: Improved circulation supports the removal of metabolic waste products from muscles and organs
- Extremity warmth: Many people report warmer hands and feet as circulation improves
- Skin health: Increased blood flow to the skin supports a healthy complexion
Research also suggests that combining dietary nitrate with other vasodilatory compounds — such as grape seed extract and vitamin C — may provide complementary circulatory support through overlapping pathways.
Read more: Nitric Oxide, Blood Flow, and Circulation: The Science Explained
Does Beetroot Have Anti-Inflammatory Properties?
Yes. Beetroot contains several compounds with documented anti-inflammatory activity, the most notable being betalains — the pigments responsible for beetroot's characteristic deep red color.
A 2015 review by Clifford et al. published in Nutrients found that betalains demonstrated significant anti-inflammatory activity by inhibiting cyclooxygenase (COX) enzymes and reducing key inflammatory signaling pathways (PubMed).
Additional anti-inflammatory compounds in beetroot include:
- Betaine (trimethylglycine): May help protect cells from environmental stress and support healthy inflammatory responses
- Vitamin C: A well-established antioxidant that supports immune function and helps manage oxidative stress
- Folate: Supports healthy homocysteine metabolism, which is linked to inflammatory pathways
Additional research has shown beetroot juice supplementation may reduce markers of inflammation and muscle soreness after strenuous exercise. However, much of this research is from small human trials or preclinical settings. The anti-inflammatory effects of beetroot are promising but less robust than the blood pressure and exercise performance evidence.
What Antioxidants Does Beetroot Contain?
Beetroot is a rich source of a unique class of antioxidants called betalains, which are rare in the Western diet. Unlike common antioxidants found in berries and green tea, betalains are almost exclusive to beets, chard, and certain cacti.
There are two main types of betalains in beetroot:
- Betacyanins (red-violet pigments) — primarily betanin, which gives beets their deep red color
- Betaxanthins (yellow-orange pigments) — including vulgaxanthin, found in golden beets
Research by Georgiev et al. published in Phytochemistry Reviews (2015) documented the antioxidant capacity of betalains, noting activity comparable to or exceeding many well-known antioxidant compounds in their ability to neutralize free radicals.
What makes betalains particularly interesting is their bioavailability. Unlike some antioxidants that are poorly absorbed from the gut, betalains appear to be readily absorbed and detectable in systemic circulation after consumption — meaning they can exert effects beyond the digestive tract.
Beyond betalains, beetroot also provides:
- Vitamin C: Supports the immune system and acts as a water-soluble antioxidant
- Manganese: A cofactor for the antioxidant enzyme superoxide dismutase (SOD)
- Polyphenols: Including rutin and caffeic acid, which contribute additional antioxidant support
Is Beetroot Good for Digestive Health?
Whole beetroot is a solid source of dietary fiber, providing approximately 3.8 grams per cup (136g) of raw beet. This fiber supports healthy digestion in several ways.
The fiber in beetroot is a mix of soluble and insoluble types:
- Insoluble fiber adds bulk to stool and supports regular bowel movements
- Soluble fiber feeds beneficial gut bacteria and may support a healthy gut microbiome
Emerging research also suggests that beetroot's polyphenols and betaine may serve as prebiotics — compounds that support the growth and activity of beneficial gut bacteria. A 2020 study in Food Chemistry documented the prebiotic potential of beet-derived compounds, though this area is still developing.
It is worth noting that concentrated beetroot extracts and gummies contain significantly less fiber than whole beets. If digestive support is a primary goal, eating whole beets alongside supplementation is the most effective approach.
Can Beetroot Support Brain Health and Cognitive Function?
Emerging research suggests that beetroot may support brain health through improved cerebral blood flow. The brain consumes roughly 20% of the body's oxygen supply, making it particularly sensitive to changes in blood flow and oxygenation.
A study published in Nitric Oxide: Biology and Chemistry (2011) by Presley et al. used MRI to measure cerebral blood flow in older adults after consuming a high-nitrate diet including beetroot juice. They found increased blood flow to the frontal lobe — specifically the dorsolateral prefrontal cortex, a region responsible for executive function, decision-making, and working memory (PubMed).
Subsequent research from Wake Forest University, published in the Journals of Gerontology (2017), found that combining beetroot supplementation with exercise produced greater improvements in brain connectivity and cognitive performance than exercise alone in older adults.
The proposed mechanism is straightforward: nitric oxide from dietary nitrates supports vasodilation in cerebral blood vessels, allowing more oxygen-rich blood to reach brain tissue. This may be especially relevant for adults over 50, when both natural NO production and cerebral blood flow typically decline.
While this research is promising, most studies have been small and short-term. Larger long-term trials are needed to fully establish the cognitive benefits of regular beetroot consumption.
Does Beetroot Have Anti-Cancer Properties?
Some early-stage laboratory research has explored the potential anticancer properties of compounds found in beetroot — particularly betanin and other betalains. However, it is important to be clear: this research is preliminary, conducted primarily in cell cultures and animal models, and no claims can be made about beetroot and cancer prevention or treatment.
A review published in Molecules (2018) by Chhikara et al. summarized the existing literature and noted that betanin demonstrated antioxidant and anti-proliferative activity in laboratory settings. The researchers emphasized that human clinical trials are needed before any conclusions can be drawn.
What can be said responsibly is that beetroot's antioxidant content — including betalains, vitamin C, and polyphenols — may support the body's natural defenses against oxidative stress. Maintaining antioxidant intake through a varied diet is a broadly supported health recommendation.
This is an area of active research, and future studies may provide more clarity. If you have concerns about cancer risk, consult your healthcare provider.
What Is the Best Way to Get Beetroot Benefits?
There are several ways to incorporate beetroot into your routine, each with trade-offs:
| Format | Pros | Cons |
|---|---|---|
| Whole beets | Full fiber content, all micronutrients, most affordable | Require cooking, earthy taste, stain everything, inconsistent nitrate levels |
| Beetroot juice | High nitrate concentration, fast absorption, well-studied | Strong taste, messy, expensive per serving, short shelf life |
| Beetroot powder | Concentrated, mixable, longer shelf life | Taste is still earthy, measuring is inconvenient, variable quality |
| Beetroot gummies | Convenient, pleasant taste, consistent dosing, easy daily habit | Less fiber than whole beets, some contain added sugar |
| Beetroot capsules | No taste, portable, precise dosing | Pill fatigue, harder to swallow for some people |
The best format depends on your goals and lifestyle. For cardiovascular and performance benefits, concentrated extracts (gummies, capsules, or powder) deliver a standardized nitrate dose. For digestive benefits, whole beets provide the fiber that extracts lack.
If you prefer a convenient daily option, Zenith Formulas Beetroot Gummies deliver 100mg of 10:1 beetroot extract (equivalent to 1,000mg of whole beetroot) per serving, along with grape seed extract, L-citrulline, L-arginine, and B vitamins for additional cardiovascular and energy support. Formulated in the USA and third-party tested for purity.
Frequently Asked Questions
How much beetroot should you consume daily?
Most clinical studies use doses providing 300–500mg of dietary nitrates per day, which is roughly equivalent to 1–2 cups of beetroot juice. For concentrated extracts, follow the dosage instructions on the product label. Consistency matters more than a single large dose — daily intake appears to produce the most reliable results in published research.
How quickly do beetroot benefits appear?
Some effects, particularly those related to blood flow and exercise performance, have been observed within 2–3 hours of consumption in clinical studies. However, sustained benefits — especially those related to blood pressure and cardiovascular health — typically require consistent daily intake over 2–4 weeks before becoming noticeable.
Are there any side effects of eating beetroot?
Beetroot is generally well-tolerated. The most common side effect is beeturia — a harmless condition where urine or stool turns pink or red after consuming beets. This affects roughly 10–14% of the population and is completely normal. People taking blood-thinning medications or those with a history of calcium oxalate kidney stones should consult their doctor before significantly increasing beetroot intake.
Is beetroot safe to take with blood pressure medication?
Because beetroot's nitrates support vasodilation, there is a theoretical possibility of an additive effect when combined with blood pressure medications. This is not necessarily harmful, but it is important to discuss any new supplement with your healthcare provider — especially if you are currently on antihypertensive medication. Never adjust your medication without medical guidance.
Can you get beetroot benefits from supplements instead of whole beets?
Yes. Concentrated beetroot extracts have been used in many of the clinical studies referenced in this article. Supplements standardized for nitrate content can deliver a reliable dose without the taste, mess, or preparation of whole beets or juice. The main trade-off is fiber — whole beets provide dietary fiber that extracts do not.
Does cooking beets reduce their nutritional value?
Cooking does reduce some heat-sensitive nutrients, particularly vitamin C and certain betalains. However, the dietary nitrates in beetroot are relatively heat-stable. Steaming or roasting beets preserves more nutrients than boiling, which can leach water-soluble compounds into the cooking water. Raw beetroot (grated into salads, for example) retains the most nutritional value.
Is beetroot particularly beneficial for athletes?
Research strongly supports beetroot as a sports nutrition ingredient. Studies in the Journal of Applied Physiology and Nutrients have demonstrated that beetroot supplementation is associated with improved exercise efficiency, extended endurance, and enhanced high-intensity performance. Many professional and amateur athletes now include beetroot in their pre-training nutrition.
Who should avoid beetroot?
Most people can safely enjoy beetroot as part of a balanced diet. However, individuals with a history of calcium oxalate kidney stones should be cautious, as beets are high in oxalates. People with low blood pressure should monitor their response, since beetroot's vasodilatory effects could theoretically contribute to further reductions. Anyone on medication should consult their healthcare provider before adding beetroot supplements to their routine.
The Bottom Line on Beetroot Benefits
Beetroot is one of the most well-researched functional foods available. From supporting healthy blood pressure and circulation to enhancing exercise performance and providing unique antioxidant protection, the evidence base is substantial and growing.
The key benefits, summarized:
- Blood pressure support — through nitric oxide-mediated vasodilation
- Exercise performance — improved efficiency, endurance, and time to exhaustion
- Nitric oxide production — especially valuable as natural NO production declines with age
- Circulation — better blood flow to muscles, brain, and extremities
- Anti-inflammatory activity — via betalains and betaine
- Antioxidant protection — rare betalain compounds plus vitamin C and manganese
- Digestive support — through dietary fiber in whole beets
- Brain health — improved cerebral blood flow and cognitive support
Whether you eat whole beets, drink the juice, or take a concentrated supplement, the research suggests that making beetroot a regular part of your diet is a well-supported choice for overall health.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any supplement regimen.
References
- Siervo M, et al. "Inorganic Nitrate and Beetroot Juice Supplementation Reduces Blood Pressure in Adults: A Systematic Review and Meta-Analysis." The Journal of Nutrition, 143(6), 818–826 (2013). PubMed
- Bahadoran Z, et al. "Dose-Response Meta-Analysis of Dietary Nitrate and Blood Pressure." Nitric Oxide, 69, 73–78 (2017). PubMed
- Bailey SJ, et al. "Dietary Nitrate Supplementation Reduces the O2 Cost of Low-Intensity Exercise and Enhances Tolerance to High-Intensity Exercise in Humans." Journal of Applied Physiology, 107(4), 1144–1155 (2009). PubMed
- Dominguez R, et al. "Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes: A Systematic Review." Nutrients, 9(1), 43 (2017). PubMed
- Webb AJ, et al. "Acute Blood Pressure Lowering, Vasoprotective, and Antiplatelet Properties of Dietary Nitrate via Bioconversion to Nitrite." Hypertension, 51(3), 784–790 (2008). PubMed
- Hobbs DA, et al. "Blood Pressure-Lowering Effects of Beetroot Juice and Novel Beetroot-Enriched Bread Products in Normotensive Male Subjects." British Journal of Nutrition, 108(11), 2066–2074 (2012). PubMed
- Clifford T, et al. "The Potential Benefits of Red Beetroot Supplementation in Health and Disease." Nutrients, 7(4), 2801–2822 (2015). PubMed
- Presley TD, et al. "Acute Effect of a High Nitrate Diet on Brain Perfusion in Older Adults." Nitric Oxide: Biology and Chemistry, 24(1), 34–42 (2011). PubMed
- Chhikara N, et al. "Bioactive Compounds, Pharmacological Activities, and Food Applications of Beetroot." Molecules, 23(6), 1472 (2018).