A Root That Went From Folk Remedy to Clinical Research
Beetroot, also known simply as beet, has been eaten for thousands of years. Ancient Greeks and Romans consumed it not only as food but also for medicinal purposes, using it for digestion, blood purification, and even aphrodisiac effects (Clifford et al., 2015). Once overlooked as just another earthy root, beetroot has reemerged in modern science as a functional food with measurable cardiovascular and exercise benefits.
At the center of this renewed interest is its exceptionally high content of dietary nitrates, which the body transforms into nitric oxide. This small molecule helps blood vessels relax, improving circulation, lowering blood pressure, and even supporting brain function.
The Nitrate–Nitrite–Nitric Oxide Pathway: Why Beetroot Is Special
Unlike many vegetables, beetroot is particularly rich in inorganic nitrates. Once ingested:
- Step 1 – Nitrate absorption: Nitrates are absorbed in the stomach and small intestine.
- Step 2 – Salivary recycling: Up to 25% of circulating nitrates return to saliva. Oral bacteria reduce these nitrates into nitrites.
- Step 3 – Conversion to nitric oxide: In the stomach and tissues, nitrites are further reduced to nitric oxide (NO).
Nitric oxide plays a central role in vascular health: it dilates blood vessels, reduces arterial stiffness, and enhances oxygen delivery to muscles and organs (Lundberg et al., 2008). This pathway explains why beetroot is uniquely effective compared with other foods (read also: Hum to Help Your Nose Defend You: How Nasal Nitric Oxide and Simple Humming May Support Infection Prevention).
Beetroot and Blood Pressure: Evidence From Trials
Hypertension affects over one billion people worldwide. Small reductions in blood pressure can significantly lower the risk of stroke and heart attack.
- Randomized controlled trials (RCTs): Daily beetroot juice (≈ 250 mL) reduced systolic BP by 4–10 mmHg (Kapil et al., 2015).
- Meta-analysis: A review of 16 trials confirmed consistent blood pressure reductions, especially in hypertensive patients (Siervo et al., 2013).
- Mechanism: Improved endothelial function (the health of the inner lining of arteries) and reduced vascular resistance.
These changes, while modest, are clinically meaningful. A sustained 5 mmHg reduction in systolic BP may reduce stroke risk by 14% (Lewington et al., 2002).
Beetroot for Performance and Energy
Athletes and recreational exercisers alike have turned to beetroot for performance support.
- Endurance: Studies show improved time-to-exhaustion in cycling and running trials (Lansley et al., 2011).
- Oxygen efficiency: Beetroot lowers the oxygen cost of submaximal exercise—muscles do the same work with less oxygen.
- High-intensity bursts: Some evidence suggests benefits for sprinting and repeated high-intensity efforts.
Interestingly, beetroot seems to help most in non-elite athletes—everyday people looking to feel less fatigued during workouts.
Beyond the Heart and Muscles: Emerging Research
Beetroot’s benefits extend beyond blood pressure and stamina:
- Brain health: Nitric oxide improves cerebral blood flow, potentially enhancing cognitive performance in older adults (Presley et al., 2011).
- Gut microbiota: Beetroot’s polyphenols and fibers may support beneficial bacteria.
- Inflammation and oxidative stress: Antioxidant pigments, such as betalains, have anti-inflammatory potential (Clifford et al., 2015).
- Glucose regulation: Early research suggests modest improvements in post-meal blood sugar control.
While more studies are needed, these findings highlight beetroot as a multi-system supporter of health.
Practical Ways to Use Beetroot Daily
The good news is that beetroot is versatile. Here are safe and realistic ways to add it:
- Beetroot juice: Most research uses 150–250 mL daily.
- Cooked beets: Roast, boil, or steam and add to salads, grain bowls, or hummus.
- Beetroot powder: Convenient for smoothies, providing concentrated nitrates.
- Fermented beets (kvass): May combine probiotic benefits with nitrates.
Quick recipe idea: Blend roasted beetroot, orange juice, and ginger for a refreshing circulatory boost.
Who Should Be Careful? Safety Considerations
- Kidney stones: High oxalate content may raise risk in predisposed individuals.
- Medication interactions: People on blood pressure meds or nitrate-based drugs should consult a physician.
- Blood sugar management: Beets are naturally sweet; balance with fiber and protein if diabetic.
- Beeturia: Pink urine or stool is harmless but may alarm first-time users.
Conclusion: From Tradition to Modern Wellness
Beetroot is a perfect example of how traditional foods meet modern science. Rich in natural nitrates, it lowers blood pressure, improves stamina, and may even support brain and gut health. Its safety profile makes it a practical addition to daily meals for most adults.
Rather than relying on supplements, enjoying beetroot in whole food forms—juices, powders, or roasted dishes—offers a sustainable, delicious way to support cardiovascular and overall wellness.
References
Clifford, T., Howatson, G., West, D. J., & Stevenson, E. J. (2015). The potential benefits of red beetroot supplementation in health and disease. Nutrients, 7(4), 2801–2822. https://doi.org/10.3390/nu7042801
Kapil, V., Milsom, A. B., Okorie, M., Maleki-Toyserkani, S., Akram, F., Rehman, F., … & Ahluwalia, A. (2015). Inorganic nitrate supplementation lowers blood pressure in humans: role for nitrite-derived NO. Hypertension, 65(2), 320–327. https://doi.org/10.1161/HYPERTENSIONAHA.114.04675
Lansley, K. E., Winyard, P. G., Fulford, J., Vanhatalo, A., Bailey, S. J., Blackwell, J. R., … & Jones, A. M. (2011). Dietary nitrate supplementation reduces the O2 cost of walking and running: a placebo-controlled study. Journal of Applied Physiology, 110(3), 591–600. https://doi.org/10.1152/japplphysiol.01070.2010
Lewington, S., Clarke, R., Qizilbash, N., Peto, R., & Collins, R. (2002). Age-specific relevance of usual blood pressure to vascular mortality: a meta-analysis of individual data for one million adults in 61 prospective studies. The Lancet, 360(9349), 1903–1913. https://doi.org/10.1016/S0140-6736(02)11911-8
Lundberg, J. O., Weitzberg, E., & Gladwin, M. T. (2008). The nitrate–nitrite–nitric oxide pathway in physiology and therapeutics. Nature Reviews Drug Discovery, 7(2), 156–167. https://doi.org/10.1038/nrd2466
Presley, T. D., Morgan, A. R., Bechtold, E., Clodfelter, W., Dove, R. W., Jennings, J. M., … & Miller, G. D. (2011). Acute effect of a high nitrate diet on brain perfusion in older adults. Nitric Oxide, 24(1), 34–42. https://doi.org/10.1016/j.niox.2010.10.002
Siervo, M., Lara, J., Ogbonmwan, I., & Mathers, J. C. (2013). Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. Journal of Nutrition, 143(6), 818–826. https://doi.org/10.3945/jn.112.170233
