Beetroot juice benefits and risks reviewed
What it found
Beetroot juice may help blood pressure and sports performance, but drinking it could push nitrate intake above the acceptable daily intake.
The authors say there is far less research on the possible harms than on the benefits.
What they found
Nitrate and nitric oxide
Beetroot juice contains high concentrations of nitrate, which the body can convert into nitric oxide after it is consumed.
Blood pressure and blood flow
Nitric oxide widens blood vessels, which lowers blood pressure and increases the delivery of oxygen and nutrients to organs. This suggests beetroot juice may be useful in preventing and treating cardiovascular disease.
Sports performance
Drinking beetroot juice affects oxygen delivery to skeletal muscles, muscle efficiency, tolerance and endurance, and may improve sports performance.
Nitrate above daily intake
Drinking beetroot juice may easily push nitrate intake above the acceptable daily intake.
N-nitroso compounds
Nitrate above the acceptable daily intake is known to boost the body's formation of N-nitroso compounds, a class of compounds that is known to be carcinogenic and may cause other harmful effects.
Limited data on harms
Compared with studies on the beneficial effects, there is rather limited data and literature on the negative effects of beetroot juice.
What the authors conclude
“Compared to studies on the beneficial effects, the amount of data and literature on the negative effects of BRJ is rather limited, and should be increased in order to perform a balanced risk assessment.”
Also in their conclusions
- They say the amount of data and literature on the negative effects of beetroot juice is rather limited and should be increased in order to perform a balanced risk assessment.
How it was done
Beetroot juice has become popular with athletes, and its nitrate may help the heart and blood vessels. The authors wanted to weigh the good and bad sides together.
What it can’t tell you
- We summarised it from the abstract only.
- This review does not report how many people were studied, for how long, or in what kind of study.
- It cannot show a cause and effect link between beetroot juice and any health outcome.
Who paid
- Authors work at
- Maastricht University Medical Center, the Netherlands
The paper
- Title
- The benefits and risks of beetroot juice consumption: a systematic review
- Type
- Systematic review
- Summarised from
- Abstract only
- Cite
- Zamani H, de Joode MEJR, Hossein IJ, et al (2021). The benefits and risks of beetroot juice consumption: a systematic review. Critical reviews in food science and nutrition. doi:10.1080/10408398.2020.1746629PubMed 32292042DOI
Summary written 26 Sep 2026. Check it against the paper before it changes what you eat. How we summarise papers · Report an error