Beetroot

Beta vulgaris · Beet root powder · Beetroot juice · Red beet

Snapshot

Indications	Contraindications
Systolic blood pressure^1–5 Endothelial function^{4, 6–9} Aerobic exercise performance¹⁰ Muscular endurance^11–15 Resistance-exercise fatigue^{11, 16} Peripheral artery disease walking¹⁷	Pregnancy or nursing¹⁸ Under 18 years¹⁸

Beetroot (Beta vulgaris) is a root vegetable taken as juice, powder, or extract for its inorganic nitrate, which oral bacteria convert to nitrite and then nitric oxide¹⁹. Supplementation follows from that vasodilatory effect: lowering systolic blood pressure in hypertension, improving endothelial function, and supporting exercise performance^{2, 20, 21}. It is also used for glycemic control, where results are mixed²².

Meta-analyses in hypertensive adults found lower systolic but not diastolic pressure, with low certainty of evidence³. For exercise, a meta-analysis found a small gain in maximal oxygen uptake, clearer in recreationally active adults than in highly trained athletes. In type 2 diabetes, a two-week crossover trial found no change in blood pressure or insulin sensitivity⁴. In peripheral artery disease, a small 2023 randomized crossover trial found longer walking distance and better muscle microvascular function, while a 2024 crossover trial found no difference in peak treadmill time. Products listing beetroot are mostly capsules, with liquids and powders also sold; see Form comparison.

The main concern is nitrate load: a systematic review notes that juice can push intake above the acceptable daily intake, which stimulates formation of N-nitroso compounds²³. A narrative review reports that antibacterial mouthwash can blunt nitrite generation²⁴.

Last updated October 17, 2026. Read how we make monographs.

In the full monograph

83 sources, 71 studies

When to useThe situations practitioners use it for, each with the reason and the study behind it.
SafetyWho should avoid it, who needs extra care, and the side effects reported in studies.
InteractionsThe medicines and supplements it interacts with, the effect of each, and what labeling says to watch.
Protocol notesThe doses used in studies, how and when they were taken, and how the forms on the market compare.
How it worksWhat it is and how it works in the body, in plain terms.
Published studiesThe studies behind each use, popular claims checked against them, and trials still under way.
Word of mouthWhat patients and practitioners report online, kept separate from the clinical evidence.
Clinical perspectiveA closing read of where the evidence is solid, where it is thin, and what has not been studied.

Snapshot

In the full monograph

Sources