Guides & protocols
Everything about beets, explained clearly.
Each guide starts with the key takeaways, then lets you dig into the evidence. Every claim is referenced.
Beet juice & blood pressure
How beet juice lowers blood pressure, how much to drink, how fast it works, and who benefits most — with the clinical evidence.
Read the guide →Beet juice for exercise
What beet juice does for endurance, sprint power and recovery, who responds best, and how to time your dose before training or racing.
Read the guide →Mouthwash & nitric oxide
Your mouth bacteria are essential for beetroot to work. Here's how antibacterial mouthwash interferes, and what to do instead.
Read the guide →Beeturia (pink urine)
Why beets turn urine pink or red in some people, how common it is, and when it might be worth checking your iron.
Read the guide →Beets & kidney stones
Beets are high in oxalate. Who needs to worry about kidney stones, and simple ways to lower oxalate absorption.
Read the guide →Juice vs. powder vs. chews
How beet juice, powders, shots and chews compare for nitrate content, sugar and value — and how to choose.
Read the guide →How much beet juice per day
Evidence-based beet juice dosing for blood pressure and exercise: how many milligrams of nitrate, how many ounces, and when to drink it.
Read the guide →Recovery & strength
Can beetroot juice reduce muscle soreness, speed recovery or build strength? A plain-language look at the trials and their limits.
Read the guide →Brain & healthy ageing
What research says about beet juice, blood flow to the brain and older adults — and what it can't yet tell us about memory or dementia.
Read the guide →Diabetes, liver & cancer claims
A clear, sourced look at popular beetroot claims for blood sugar, fatty liver and cancer — and why the evidence is weak or missing.
Read the guide →Are beets good for you?
Are beets healthy? What beets contain, the benefits with the strongest evidence, and who should be careful — in plain English, with sources.
Read the guide →Beetroot powder benefits
Does beetroot powder have the same benefits as beet juice? What the research says about nitrate in powders, how to compare products, and when juice makes more sense.
Read the guide →Beetroot for women & men
Does beetroot work differently for women and men? What blood pressure and exercise studies show, where the evidence is thin, and practical tips for both.
Read the guide →How to make beet juice
How to make beetroot juice at home with a juicer or blender, how much nitrate homemade juice may contain, and when ready-to-drink juice is easier.
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