# The Beetroot Science Institute

> Independent, evidence-graded reference on beetroot (Beta vulgaris), beet juice, beet powders and dietary nitrate. Every claim is cited to peer-reviewed research. Educational only, not medical advice.

Also known as: beet, beets, beetroot, red beet, garden beet, Beta vulgaris; products covered: beet juice, beetroot juice, beet shots, beet powder, beet chews, beetroot capsules and supplements.

## Key pages
- [Benefits, graded by evidence](https://thebeetinstitute.com/benefits): what beetroot can and cannot do
- [FAQ](https://thebeetinstitute.com/faq): short answers to common beet questions
- [Studies database](https://thebeetinstitute.com/studies): summaries of landmark trials
- [Nitrate dosage calculator](https://thebeetinstitute.com/tools)

## Guides
- [The Complete Guide to Beetroot Juice and Blood Pressure](https://thebeetinstitute.com/guides/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.
  - Nitrate-rich beet juice lowers systolic (top-number) blood pressure by roughly 4–8 mmHg on average.
  - Effects start within a few hours and peak around 3 hours after drinking.
  - About 250 ml (8 oz) a day is the most-studied dose.
  - It's an add-on to — not a replacement for — medication and lifestyle changes.
- [Beetroot Juice for Endurance: VO₂ Max and Running Economy](https://thebeetinstitute.com/guides/beet-juice-endurance-vo2max): What beet juice does for endurance, sprint power and recovery, who responds best, and how to time your dose before training or racing.
  - Nitrate lowers the oxygen cost of exercise, so the same pace feels a little easier.
  - Gains are small but consistent — and larger in recreational than in elite athletes.
  - Take ~400–800 mg nitrate 2–3 hours before, or daily for 3–7 days.
- [The Oral Microbiome & Nitric Oxide: Why Mouthwash Blunts Beetroot's Benefits](https://thebeetinstitute.com/guides/mouthwash-nitric-oxide): Your mouth bacteria are essential for beetroot to work. Here's how antibacterial mouthwash interferes, and what to do instead.
  - Bacteria on your tongue convert nitrate into nitrite — without them, beets do little for blood pressure.
  - Antibacterial mouthwash reduces this conversion and can raise blood pressure.
- [Beeturia: Why Your Urine Turns Red — and Why It's Harmless](https://thebeetinstitute.com/guides/beeturia-red-urine): Why beets turn urine pink or red in some people, how common it is, and when it might be worth checking your iron.
  - Pink or red urine after beets affects about 10–14% of people and is harmless.
  - It is more common with iron deficiency, so frequent beeturia can be a reason to check iron levels.
- [Oxalates in Beets: Kidney Stone Risk vs. Dietary Precautions](https://thebeetinstitute.com/guides/beets-oxalates-kidney-stones): Beets are high in oxalate. Who needs to worry about kidney stones, and simple ways to lower oxalate absorption.
  - Beets — especially beet greens — are high-oxalate foods.
  - Most people don't need to worry; calcium-oxalate stone formers should limit large daily amounts.
  - Eating beets with calcium-rich foods and boiling them reduces oxalate absorption.
- [Juice vs. Powder vs. Chews: Which Beet Product Delivers Nitrate?](https://thebeetinstitute.com/guides/beet-juice-vs-powder-vs-chews): How beet juice, powders, shots and chews compare for nitrate content, sugar and value — and how to choose.
  - Nitrate content varies widely between products — many contain far less than trial doses.
  - Juice is what almost all clinical trials used.
  - Look for 100% beet, no added sugar, and a stated nitrate amount.
- [How Much Beet Juice Per Day? A Dosage Guide by Goal](https://thebeetinstitute.com/guides/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.
  - Blood pressure trials most often use about 250 ml (8 oz) of juice a day.
  - Exercise studies typically use roughly 400–800 mg of nitrate, 2–3 hours before activity.
  - More is not always better — doubling a concentrated dose gave no extra exercise benefit.
  - Nitrate content varies widely between products, so check the label.
- [Beet Juice for Muscle Recovery and Strength: What Studies Show](https://thebeetinstitute.com/guides/beet-juice-muscle-recovery-strength): Can beetroot juice reduce muscle soreness, speed recovery or build strength? A plain-language look at the trials and their limits.
  - After hard eccentric exercise, beet juice reduced soreness and sped up recovery of jump performance.
  - It helped performance recover between bouts of repeated sprints.
  - A meta-analysis found small gains in muscular endurance but little change in maximal strength.
- [Beetroot, Brain Blood Flow and Healthy Ageing](https://thebeetinstitute.com/guides/beetroot-brain-older-adults): 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.
  - In older adults, a high-nitrate diet increased blood flow to brain areas involved in planning and attention.
  - Combining beet juice with exercise may benefit brain networks in older adults.
  - Memory and thinking test results are mixed, and dementia trials are lacking.
- [What Beets Can't (Yet) Do: Diabetes, Liver and Cancer Claims](https://thebeetinstitute.com/guides/what-beets-cant-do-diabetes-liver-cancer): A clear, sourced look at popular beetroot claims for blood sugar, fatty liver and cancer — and why the evidence is weak or missing.
  - A 12-week trial of concentrated beet juice did not improve blood sugar control in type 2 diabetes.
  - Fatty-liver benefits come from a trial that changed diet at the same time, so juice's role is unclear.
  - Anti-cancer effects are seen only in lab and animal studies.
- [Are Beets Good for You? Benefits of Beets, Explained](https://thebeetinstitute.com/guides/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.
  - Yes, for most people. Beets are a low-calorie vegetable rich in fiber, folate and dietary nitrate.
  - The best-supported benefit is a modest drop in blood pressure, driven by nitrate.
  - Nitrate can also make exercise feel slightly easier, especially for recreational exercisers.
  - People prone to oxalate kidney stones should go easy on large amounts.
- [Beetroot Powder Benefits: Does It Work Like Beet Juice?](https://thebeetinstitute.com/guides/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.
  - Powder can work only if it delivers enough nitrate; most trials used juice or concentrated shots.
  - Lab testing found nitrate content varies widely between beet powders, juices and shots.
  - Studies use roughly 300–800 mg of nitrate for blood pressure and exercise effects.
- [Beetroot Benefits for Women and Men: What Studies Show](https://thebeetinstitute.com/guides/beetroot-benefits-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.
  - Most beet juice exercise studies were done in men, so evidence in women is thinner.
  - Blood pressure benefits have been shown in pooled trials of adults.
  - Effects tend to be larger in less-trained people than in elite athletes.
- [How to Make Beet Juice at Home (and When to Buy It Ready-Made)](https://thebeetinstitute.com/guides/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.
  - Beets are among the richest food sources of nitrate, so fresh juice can provide a meaningful dose.
  - Nitrate content varies with the beets and processing, so homemade juice is less predictable than a tested product.
  - Avoid antibacterial mouthwash around drinking it — it blunts the conversion of nitrate.

## Bottom line
Nitrate-rich beet juice lowers systolic blood pressure by about 4–8 mmHg and modestly improves blood vessel function and exercise efficiency, provided the dose is adequate and oral bacteria are intact (antibacterial mouthwash blunts the effect).

## Evidence grades
- Blood pressure — Strong evidence: Nitrate-rich juice reliably lowers the top (systolic) number by a few points. (−4 to −8 mmHg systolic)
- Blood vessel health — Moderate evidence: Arteries widen a little more easily and get slightly less stiff. (+0.62% artery dilation)
- Exercise & endurance — Moderate evidence: Muscles use less oxygen for the same work — small but real gains, mostly for non-elite athletes. (Small gains in VO₂ max)
- Strength & recovery — Early / mixed: Some support for less soreness and better endurance when already tired. (Faster jump recovery)
- Brain & memory — Early / mixed: More blood reaches some brain areas, but memory-test results are inconsistent. (Mixed results)
- Lung disease (COPD) — Early / mixed: May help people with COPD exercise a little longer and feel less strained. (Small trials)
- Fatty liver — Early / mixed: One encouraging trial; not yet confirmed. (1 trial, n=180)
- Blood sugar & diabetes — Not supported in humans: Beetroot did not improve blood sugar control. (No effect)
- Cancer — Not supported in humans: Only lab and animal research. No human trials. (Lab only)

## Quick answers
### Does beet juice lower blood pressure?
Yes — nitrate-rich beet juice lowers systolic blood pressure by about 4–8 mmHg on average. Meta-analyses of randomized trials show a consistent drop in the top number; the bottom (diastolic) number changes less. Effects last for weeks with daily intake, but juice is an add-on, not a replacement for medication.

### How long does beet juice take to work?
Blood pressure starts falling within 1–3 hours and is lowest about 3 hours after drinking. This tracks the rise in blood nitrite after your mouth bacteria convert the nitrate.

### Does beet juice improve exercise performance?
Modestly — it lowers the oxygen cost of exercise and slightly improves endurance, especially in non-elite athletes. Highly trained athletes tend to respond less. Gains are small but repeatable across many studies.

### Is beetroot good for the brain?
Possibly — it increases blood flow to some brain areas, but memory-test results are mixed. There are no adequate trials in people with dementia yet.

### Does beetroot help with diabetes or blood sugar?
No — a 12-week trial found no improvement in blood sugar control. Juice is low in fiber, so whole beets are a gentler choice for blood sugar.

### Can beetroot prevent cancer?
There is no human evidence — only lab and animal studies. Beet pigments slow some cancer cells in the lab, which does not mean eating beets prevents or treats cancer.

### How much beet juice should I drink a day?
Most blood pressure trials use about 250 ml (8 oz) of juice daily, supplying roughly 300–500 mg of nitrate. Nitrate content varies a lot between products, so the nitrate number matters more than the volume.

### When should I drink beet juice before a workout?
About 2–3 hours before exercise, or daily for 3–7 days beforehand. Studies typically use roughly 400–800 mg of nitrate.

### Is beet juice or whole beets better?
Juice is best for a nitrate dose; whole beets are best for fiber and everyday nutrition. Almost all clinical trials used juice. Whole beets give fiber, folate and potassium with a smaller, slower nitrate dose.

### Why does mouthwash matter?
Antibacterial mouthwash kills the mouth bacteria that turn nitrate into nitrite, blunting the benefit. When volunteers spat out their saliva, the blood pressure drop disappeared.

### Why is my urine pink after eating beets?
It's called beeturia — harmless, and it happens to about 10–15% of people. It is more common with low stomach acid or low iron.

### Is beet juice bad for kidney stones?
It can be — beets are high in oxalate, so people who form calcium-oxalate stones should avoid large daily amounts. Boiling beets and eating them with calcium-rich food reduces oxalate absorption. People with advanced kidney disease should also watch potassium.

### Can I drink beet juice with blood pressure medication?
Usually yes, but effects can add up — talk to your clinician first. In trials, juice lowered pressure in some patients already on treatment, but not all.

### Can babies have beets?
Don't give home-made beet purée or high-nitrate juice to infants under 3 months. Nitrate can cause methemoglobinemia ("blue baby" syndrome) in young infants.

### Are beet powders and chews as good as juice?
They can be, but nitrate content varies widely — many products contain far less than trial doses. Lab testing of commercial juices, powders and shots found large differences in nitrate.

### What should I look for in a beet juice?
100% beet juice, no added sugar, ideally cold-pressed, with a stated nitrate content. Sweetened beet drinks add sugar without adding benefit.

### Does beet juice help muscle recovery?
Possibly — some trials found less muscle soreness and faster strength recovery after hard exercise. The evidence comes from small studies of eccentric exercise and sprints; it is promising but not conclusive.

### Does beet juice increase strength?
Slightly — a meta-analysis found small gains in muscular endurance, with little change in maximal strength. Most studies were in healthy young men, so results may not apply to everyone.

### Is beet juice good for the liver?
Early evidence only — one trial in fatty liver disease combined beet juice with a Mediterranean diet. Because diet changed at the same time, the trial cannot show what beet juice did on its own.

### Is beet juice good for older adults?
It may help — in older adults it raised blood flow to brain areas linked to planning and improved exercise responses. These are short studies; long-term effects on memory or ageing are unknown.

### What is the best time of day to drink beet juice?
Any time works for daily use; for a specific goal, drink it about 2–3 hours beforehand. Blood nitrite and the blood-pressure drop peak around 2–3 hours after drinking.

### Is it safe to drink beet juice every day?
For most healthy adults, yes — daily juice for 4 weeks was well tolerated in trials. People who form kidney stones, have advanced kidney disease, or take blood-pressure medication should check with a clinician first.

### What are the side effects of beet juice?
The common ones are harmless pink or red urine and stools; the main concern is oxalate for people prone to kidney stones. Large amounts can also add potassium and sugar, which matters for some kidney and diabetes patients.

### Do beetroot supplement pills work?
Only if they contain enough nitrate — many capsules and powders provide far less than the doses used in trials. Check the label for nitrate in milligrams; aim for roughly 300–500 mg for blood pressure studies' doses.

### How much nitrate is in a beet?
Raw beetroot usually contains roughly 100–250 mg of nitrate per 100 g, varying with soil and season. Concentrated beet shots can contain about 400 mg in 70 ml.

## Landmark studies
- Webb AJ et al., Hypertension 2008: Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite. n=14; 500 ml juice (~1,400 mg NO₃⁻); −10.4 mmHg systolic. https://pubmed.ncbi.nlm.nih.gov/18250365/
- Bailey SJ et al., J Appl Physiol 2009: Dietary nitrate supplementation reduces the O₂ cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. n=8; 500 ml/day (~340 mg NO₃⁻); +16% time to exhaustion. https://pubmed.ncbi.nlm.nih.gov/19661447/
- Kapil V et al., Hypertension 2015: Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study. n=68; 250 ml/day (~400 mg NO₃⁻); −7.7 mmHg systolic (24 h ABPM). https://pubmed.ncbi.nlm.nih.gov/25421976/
- Presley TD et al., Nitric Oxide 2011: Acute effect of a high nitrate diet on brain perfusion in older adults. n=14; ~770 mg NO₃⁻/day; ↑ frontal white-matter perfusion. https://pubmed.ncbi.nlm.nih.gov/20951824/
- Siervo M et al., J Nutr 2013: Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. n=254; Varied across trials; −4.4 mmHg systolic. https://pubmed.ncbi.nlm.nih.gov/23596162/
- Kapil V et al., Free Radic Biol Med 2013: Physiological role for nitrate-reducing oral bacteria in blood pressure control. n=19; Chlorhexidine mouthwash twice daily; +2 to +3.5 mmHg systolic. https://pmc.ncbi.nlm.nih.gov/articles/PMC3605573/
- Wylie LJ et al., J Appl Physiol 2013: Beetroot juice and exercise: pharmacodynamic and dose-response relationships. n=10; 70, 140 or 280 ml concentrate; BP drop peaked ~2–4 h; 140 ml ≈ 280 ml for performance. https://pubmed.ncbi.nlm.nih.gov/23640589/
- Bondonno CP et al., Am J Clin Nutr 2015: Absence of an effect of high nitrate intake from beetroot juice on blood pressure in treated hypertensive individuals. n=27; High-nitrate beetroot juice daily; No significant BP change. https://pubmed.ncbi.nlm.nih.gov/26135348/
- Benjamim CJR et al., Front Nutr 2022: Nitrate derived from beetroot juice lowers blood pressure in patients with arterial hypertension: a systematic review and meta-analysis. n=218; 70–250 ml/day across trials; −4.95 mmHg systolic. https://pubmed.ncbi.nlm.nih.gov/35369064/
- Grönroos R et al., Nutr Metab Cardiovasc Dis 2024: Effects of beetroot juice on blood pressure in hypertension according to European Society of Hypertension Guidelines: systematic review and meta-analysis. n=349; 200–800 mg nitrate/day across trials; −5.31 mmHg systolic. https://pubmed.ncbi.nlm.nih.gov/39069465/
- Berry MJ et al., Nitric Oxide 2015: Dietary nitrate supplementation improves exercise performance and decreases blood pressure in COPD patients. n=15; Single dose of beetroot juice; Longer exercise time; resting systolic BP −8.2 mmHg. https://pubmed.ncbi.nlm.nih.gov/25445634/
- Domínguez R et al., Nutrients 2017: Effects of Beetroot Juice Supplementation on a 30-s High-Intensity Inertial Cycle Ergometer Test. n=15; 70 ml beetroot juice (~5.6 mmol nitrate), single dose; +6% peak power in 30-s sprint. https://pubmed.ncbi.nlm.nih.gov/29244746/
- Clifford T et al., Eur J Appl Physiol 2016: The effects of beetroot juice supplementation on indices of muscle damage following eccentric exercise. n=30; Beetroot juice after exercise and on following days; Less soreness; faster jump recovery. https://pubmed.ncbi.nlm.nih.gov/26537365/
- Evangelista JF et al., J Am Nutr Assoc 2024: Effects of beetroot-based supplements on muscular endurance and strength in healthy male individuals: systematic review and meta-analysis. n=27 studies; 316–985 mg nitrate/day, 2–3 h before exercise; Endurance SMD 0.31; strength SMD 0.26. https://pubmed.ncbi.nlm.nih.gov/37167368/
- Fateh HL et al., Front Nutr 2023: The effects of Mediterranean diet and beetroot juice on non-alcoholic fatty liver disease: a randomized clinical trial. n=180; Beetroot juice alongside a Mediterranean diet; Improved liver markers (diet + juice). https://pubmed.ncbi.nlm.nih.gov/37662597/
- Karimzadeh L et al., Ir J Med Sci 2023: Effects of concentrated beetroot juice consumption on glycemic control, blood pressure, and lipid profile in type 2 diabetes patients. n=46; 24 ml concentrated beetroot juice daily; No significant change in glucose, BP or lipids vs. control. https://pubmed.ncbi.nlm.nih.gov/35869311/

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