Beetroot

Studies in people

• Open question

  High-intensity exercise performance²

  In people, beetroot juice may help with short bursts of hard exercise and fast muscle movements.

• Benefit

  Blood pressure control³

  In people, beetroot juice may help lower blood pressure, though scientists still need to study how factors like gender affect this.

• Open question

  Exercise performance in women⁴

  In female athletes, beetroot juice improved oxygen use and heart and breathing measures during exercise.

• Open question

  Long COVID recovery⁵

  In people with long COVID, beetroot juice did not improve walking or fatigue more than placebo, though it changed gut bacteria.

• Benefit

  Blood vessel function⁶

  Drinking beetroot juice improved blood vessel function in both healthy people and those with HIV.

• Benefit

  Blood pressure and artery health⁸

  In healthy adults, beetroot powder improved artery stiffness, some artery function and aortic blood pressure, but not arm blood pressure.

Study type not stated

• Concern

  Blood pressure and heart health⁹

  Beetroot juice can lower blood pressure, but drinking a lot may raise nitrate to levels scientists link to harmful compounds.

• Open question

  Exercise performance¹¹

  Beetroot juice may help athletes exercise longer, but scientists do not yet know whether it speeds up races.

• Benefit

  General health effects¹²

  Beetroot contains vitamins, minerals and plant compounds that may help prevent and manage various diseases.

How it’s made and used

• Muscle strength and endurance⁷

  In active men, beetroot juice did not improve jumping, leg strength or muscle endurance.

• Natural food colouring stability¹⁰

  Beetroot's natural colours can fade with heat, light, and air during cooking and storage.

The signal at the top counts the findings in people and in animal and lab studies. A concern in studies of people outranks animal and lab studies, and “No concerns” needs at least two findings in people. Findings whose study type is not stated are shown but not counted. This page is a reference, not medical advice. It describes what regulators and published research say. Talk to a doctor or dietitian about your own diet.