Heart/Performance

Beetroot

Dietary nitrate source that lowers blood pressure and improves exercise endurance in adults with elevated BP or active lifestyles.

Beetroot

Dietary nitrate source that lowers blood pressure and improves exercise endurance in adults with elevated BP or active lifestyles.

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evidence

Caution

risk

Overview

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Quick Take

Good evidence for blood pressure and endurance; use caution if your BP is low or you have kidney-stone risk.

Beetroot is the taproot of the Beta vulgaris plant and a natural source of inorganic nitrate, found in beet juice, cooked beets, and smaller amounts in leafy greens like arugula and spinach. Oral bacteria convert nitrate to nitrite, then the body turns it into nitric oxide, which relaxes blood vessels and improves muscle efficiency. Best-supported benefits are lower blood pressure, better exercise performance, and reduced arterial stiffness. People with elevated blood pressure, low dietary nitrate intake, or endurance-training goals benefit most.

Proven Benefits

Lowers blood pressure

Improves exercise endurance

Reduces arterial stiffness

Lowers exercise oxygen cost

May reduce post-exercise soreness

Protocol

Amount

400-500 mg nitrates

Frequency

Once daily

When

Take 2-3 hours before exercise for performance or at the same time daily for blood pressure; avoid antiseptic mouthwash around dosing.

Onset Time

2-3 hours for blood pressure; same-day exercise effects

Who Should Consider

Adults with elevated blood pressure

Endurance athletes and recreational runners/cyclists

People with low dietary nitrate/vegetable intake

Older adults with vascular stiffness

Food Sources

Beetroot juice (~250-500 mL for 400 mg nitrate)
Whole cooked beets (~2-3 medium beets)
Spinach and arugula (alternative nitrate sources)

How It Works

Dietary nitrate is absorbed and concentrated in saliva, where oral bacteria convert it to nitrite. Nitrite is then reduced to nitric oxide in tissues, especially under low-oxygen conditions. Nitric oxide activates soluble guanylate cyclase, raises cGMP, and causes vasodilation; in muscle it lowers the oxygen cost of work.

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