Is Beetroot Juice Worth Trying? Here’s What Research Says

Beetroot juice has become one of the more popular wellness drinks in recent years. You’ll find it recommended for everything from better workouts to improved heart health.

Unlike many nutrition trends, this one has some research behind it.

That doesn’t mean beetroot juice is a magic bullet. But it does mean there are a few evidence-based reasons people are paying attention to it.

Why Beetroot Juice Gets So Much Attention

Beets are naturally rich in dietary nitrates. Once consumed, those nitrates are converted into nitric oxide, a compound that helps blood vessels relax and widen.

Why does that matter?

Improved blood flow may help muscles use oxygen more efficiently during exercise, which is why beetroot juice has become popular among runners, cyclists, and other endurance athletes.

Research has also linked beetroot juice to modest improvements in blood pressure, making it interesting from a cardiovascular health perspective as well.

Who May Benefit Most?

One of the most interesting findings is that the benefits appear to be strongest among recreationally active people rather than elite athletes.

Researchers have found that people who exercise regularly but aren’t competing at the highest levels may experience improvements in endurance and exercise efficiency after supplementing with beetroot juice.

That doesn’t mean everyone will notice a dramatic difference. The effects tend to be modest, not life-changing. But for someone looking to support longer workouts or improve overall exercise performance, beetroot juice may be worth exploring.

The heart health benefits may be just as compelling. Some studies have found modest reductions in blood pressure, which could be meaningful as part of an overall heart-healthy lifestyle.

A Few Things to Know Before You Try It

Timing appears to matter.

Many studies showing exercise benefits have participants consume beetroot juice about two to three hours before activity, giving the body time to convert nitrates into nitric oxide.

Researchers typically use concentrated beetroot juice containing roughly 400 to 500 milligrams of dietary nitrates. The amount found in a standard serving of beetroot juice can vary, so products aren’t always interchangeable.

There’s another interesting detail: the bacteria in your mouth help convert nitrates into nitric oxide. Some research suggests that using antiseptic mouthwash may interfere with that process, potentially reducing some of the benefits.

Is Beetroot Juice Safe for Everyone?

For most healthy adults, beetroot juice is considered safe.

However, beets are high in oxalates, which may be a concern for people with a history of kidney stones. If that’s something you’ve dealt with in the past, it’s worth checking with your healthcare provider before making beetroot juice a daily habit.

The same goes for anyone taking blood pressure medication, since beetroot juice may have a modest blood pressure-lowering effect.

The Bottom Line

Beetroot juice isn’t a miracle performance enhancer, but it’s one of the few popular wellness trends backed by a reasonable amount of research.

For some people, it may support endurance, improve exercise efficiency, and contribute to better cardiovascular health. The benefits are likely to be modest, but they may still be meaningful.

If you’re curious, try incorporating beetroot juice before workouts for a few weeks and see how you feel. Just remember that no supplement can replace the fundamentals: regular movement, quality sleep, and a nutrient-dense diet still do the heavy lifting when it comes to long-term health.