Beetroot
Research reviewed: up until 02/2023
Beetroot (Beta vulgaris) is a dietary supplement with 80 published peer-reviewed studies involving 2,022 participants, researched for Blood pressure & nitrate studies, Performance enhancement & nitrate studies.
Evidence at a Glance
Strength is scored by study design, sample size, study type, and outcomes
Blood pressure & nitrate studies
StrongPerformance enhancement & nitrate studies
ModerateResearch Visualised
Visual breakdown of the clinical data.
Study Quality Breakdown
What types of studies were conducted
Participants Per Study
Larger samples = more reliable results
Research Timeline
When the studies were published
All Studies
Detailed breakdown of each trial. Click to expand.
Blood pressure & nitrate studies
Randomised, double-blind, placebo-controlled trial
Study Type
Randomised, double-blind, placebo-controlled trial
Dose
314 mM of nitrate tablets or a placebo (nitrate-free tablets). The nitrate tablets consisted of nitrate-rich beetroot extract 20mg, thiamine mononitrate 90mg, potassium nitrate 480mg, ascorbic acid 150mg, folic acid 200mcg, methylcobalamin 200mcg, calcium 115mg, pomegranate fruit extract 5mg and green coffee bean extract 115mg. Ascorbic acid was added to facilitate NO bioavailability.
Participants
67 hypertensive men and women with a mean age of 59
Duration
12 weeks
Results
Nitrate tablets were associated with a larger average reduction in systolic blood pressure than the placebo (-12.5 vs -6.19 mmHg at the end of the study). Nitrate tablets were associated with a reduction in diastolic blood pressure (-4.7 mmHg on average), whilst no significant reduction was observed in the placebo group. Endothelial function also improved by 0.8 after 12 weeks (compared to a 0.1 improvement in the placebo group). The authors concluded that endothelial function improved robustly, reducing both systolic and diastolic blood pressure in hypertensive individuals.
Randomised, double-blind, placebo-controlled feasibility trial
Study Type
Randomised, double-blind, placebo-controlled feasibility trial
Participants
High-nitrate beetroot juice (∼400 mg nitrate) and folic acid (∼5 mg folic acid) (N+F) High-nitrate beetroot juice and placebo (N+P) Nitrate-depleted beetroot juice and placebo (P+P) 47 men and women aged 50 to 70 with BMIs between 26 and 29
Duration
60 days
Results
Supplementation with beetroot juice (dietary inorganic nitrate) was associated with lower systolic and diastolic blood pressure. At the end of the study, 24h systolic blood pressure dropped by −10.8, −6.1 and −0.3 mmHg in the N+P, N+F, and P+P groups, respectively. There was a significant decrease in 24h diastolic blood pressure in the N+P group (−5.4 mmHg), whereas changes were not significant in the N+F (−1.8 mmHg) and P+P (1.6 mmHg) groups.
Randomised, double-blind, placebo-controlled trial
Study Type
Randomised, double-blind, placebo-controlled trial
Dose
250 mL/day of beetroot juice (containing ~6.4mmol of nitrate) or a placebo (250 mL of nitrate-depleted beetroot juice)
Participants
64 hypertensive men and women aged 18 to 85
Duration
4 weeks
Results
Daily supplementation with beetroot juice (dietary nitrate) was associated with a reduction in blood pressure. Specifically, the mean 24h ambulatory blood pressure decreased by 7.7/5.2 mmHg and the mean clinical blood pressure decreased by 7.7/2.4 mmHg. These reductions are clinically significant as they resemble the average reduction in blood pressure after a single anti-hypertensive drug at standard dose (9.1/5.5 mmHg). The authors of the study suggested that dietary nitrate could be used as an adjunctive therapy for managing hypertension.
Meta-analysis Intervention under study: Beetroot juice supplementation Outcome under study: Effects of beetroot juice on resting blood pressure in humans Studies included: 43 randomised clinical trials
Study Type
Meta-analysis Intervention under study: Beetroot juice supplementation Outcome under study: Effects of beetroot juice on resting blood pressure in humans Studies included: 43 randomised clinical trials
Results
Overall, systolic and diastolic blood pressure (-3.55/−1.32 mm Hg) were significantly lower in beetroot-supplemented groups than in the control groups. The mean difference of systolic blood pressure between beetroot-supplemented and control groups was larger in the longer studies (≥14 d compared with <14 d) and highest compared with the lowest doses (500 compared with 70 and 140 mL/d) of beetroot juice (−4.78 compared with −2.37 mm Hg). Furthermore, a lower mean difference of systolic blood pressure (−3.09 compared with −4.51 mmHg) was observed in studies that used nitrate-depleted beetroot juice as a placebo than in those that used blackcurrant or a low-calorie juice as well as a low-nitrate diet.
Meta-analysis Intervention under study: Beetroot juice supplementation Outcome under study: Effects of beetroot juice on resting blood pressure in humans Studies included: 43 randomised clinical trials
Study Type
Meta-analysis Intervention under study: Beetroot juice supplementation Outcome under study: Effects of beetroot juice on resting blood pressure in humans Studies included: 43 randomised clinical trials
Results
Overall, the researchers found that the average systolic and diastolic blood pressure (-3.55/−1.32 mm Hg) significantly lower in people who took beetroot supplements compared to those who didn't. The decrease in systolic blood pressure was greater in longer studies (14 days or more) and with higher doses of beetroot juice (500 mL compared to 70 or 140 mL per day). The reduction in systolic blood pressure was also more significant in studies using nitrate-depleted beetroot juice as a placebo than those using blackcurrant or low-calorie juice.
Systematic review and meta-analysis Intervention under study: Dietary inorganic nitrate/nitrite Outcome under study: Prevention and treatment of cardiovascular disease risk factors in humans Studies included: 34 studies were included for qualitative synthesis, 23 of which were eligible for meta-analysis.
Study Type
Systematic review and meta-analysis Intervention under study: Dietary inorganic nitrate/nitrite Outcome under study: Prevention and treatment of cardiovascular disease risk factors in humans Studies included: 34 studies were included for qualitative synthesis, 23 of which were eligible for meta-analysis.
Results
Inorganic nitrate intake was associated with significant reductions in resting blood pressure (systolic blood pressure: -4.80 mmHg; diastolic blood pressure: -1.74 mmHg), improvements in endothelial function (flow-mediated dilatation: 0.59%), reductions in arterial stiffness (pulse wave velocity: 0.23 m/s; augmentation index: 2.1%) and reductions in platelet aggregation by 18.9%.
Systematic review and meta-analysis Intervention under study: Dietary inorganic nitrate/nitrite Outcome under study: Prevention and treatment of cardiovascular disease risk factors in humans Studies included: 34 studies were included for qualitative synthesis, 23 of which were eligible for meta-analysis.
Study Type
Systematic review and meta-analysis Intervention under study: Dietary inorganic nitrate/nitrite Outcome under study: Prevention and treatment of cardiovascular disease risk factors in humans Studies included: 34 studies were included for qualitative synthesis, 23 of which were eligible for meta-analysis.
Results
Inorganic nitrate intake was associated with significant reductions in blood pressure, improved blood vessel function, reduced artery stiffness, and decreased blood clotting by 18.9%.
Systematic review Intervention under study: Beetroot juice (dietary inorganic nitrate) supplementation Studies reviewed: 11 randomised controlled trials published between 2008 and 2018
Study Type
Systematic review Intervention under study: Beetroot juice (dietary inorganic nitrate) supplementation Studies reviewed: 11 randomised controlled trials published between 2008 and 2018
Results
The review concluded that supplementation with beetroot juice may reduce blood pressure in different populations, probably through the nitrate-nitrite/nitric oxide pathway and secondary metabolites found in Beta vulgaris. The review also concluded that beetroot juice may significantly decrease the risk of suffering cardiovascular events, and the authors believe that beetroot juice should be promoted as a key component of a healthy lifestyle to control blood pressure in healthy and hypertensive individuals.
Meta-analysis Intervention under study: Inorganic nitrate supplementation Population: Older individuals Studies analysed: 22 randomised controlled trials
Study Type
Meta-analysis Intervention under study: Inorganic nitrate supplementation Population: Older individuals Studies analysed: 22 randomised controlled trials
Results
Overall, inorganic nitrate consumption was associated with a significant reduction in systolic blood pressure (−3.90 mmHg; 95% confidence interval: −5.23 to −2.57) and diastolic blood pressure (−2.62 mmHg; 95% confidence interval: −3.86 to −1.37) compared with the control group. Single doses (<1 day) and supplementation longer than 1-week were both associated with significant reductions in systolic and diastolic blood pressure. However, participants with hypertension at baseline were not associated with significant changes in blood pressure.
Meta-analysis Intervention under study: Inorganic nitrate supplementation Population: Older individuals Studies analysed: 22 randomised controlled trials
Study Type
Meta-analysis Intervention under study: Inorganic nitrate supplementation Population: Older individuals Studies analysed: 22 randomised controlled trials
Results
Overall, the study found that systolic and diastolic blood pressure significantly decreased (-3.90/-2.62 mmHg) after inorganic nitrate supplementation compared to the control group. Further analysis on specific groups showed that consuming inorganic nitrate significantly reduced blood pressure, both after a single dose and with more than a week of supplementation in people aged 65 or older, with a BMI over 30, or with blood pressure in the prehypertension stage. However, those with high blood pressure to start with did not see significant changes.
Systematic review and meta-analysis Intervention under study: Nitrate-rich beetroot juice supplementation Outcome under study: Improvements in endothelial function Populations: Patients with chronic obstructive pulmonary disease Trials under study: Randomised placebo-controlled trials: 9 crossover trials and 3 parallel trials published between 2008 and 2014. There were between 10 to 64 participants in each study.
Study Type
Systematic review and meta-analysis Intervention under study: Nitrate-rich beetroot juice supplementation Outcome under study: Improvements in endothelial function Populations: Patients with chronic obstructive pulmonary disease Trials under study: Randomised placebo-controlled trials: 9 crossover trials and 3 parallel trials published between 2008 and 2014. There were between 10 to 64 participants in each study.
Results
Inorganic nitrate and beetroot supplementation were associated with beneficial effects on endothelial function. These effects appear to be reduced in older subjects and in subjects with greater cardiometabolic risk. A significant effect on endothelial function was observed in young subjects and in middle-aged drug-naive and treated hypertensive subjects; however, the same significant effect was not observed in older obese subjects and in patients with type 2 diabetes and peripheral artery disease. Ageing, adiposity and raised systolic blood pressure were associated with a reduced effect of inorganic nitrate on endothelial function. Potassium nitrate, sodium nitrate and beetroot supplementation had similar associated effects on endothelial function. The study also indicated that the effects on endothelial function may be directly associated with the dose of inorganic nitrate: greater nitrate doses were associated with greater vascular effects.
Systematic review and meta-analysis Intervention under study: Nitrate-rich beetroot juice supplementation Outcome under study: Improvements in blood vessel function Populations: Patients with chronic obstructive pulmonary disease Trials under study: Randomised placebo-controlled trials: 9 crossover trials and 3 parallel trials published between 2008 and 2014. There were between 10 to 64 participants in each study.
Study Type
Systematic review and meta-analysis Intervention under study: Nitrate-rich beetroot juice supplementation Outcome under study: Improvements in blood vessel function Populations: Patients with chronic obstructive pulmonary disease Trials under study: Randomised placebo-controlled trials: 9 crossover trials and 3 parallel trials published between 2008 and 2014. There were between 10 to 64 participants in each study.
Results
Inorganic nitrate and beetroot supplements were associated with improvements in blood vessel health (endothelial function). These benefits were more noticeable in young and middle-aged people, both with untreated or treated high blood pressure. However, the same significant effects were not seen in older obese people, patients with type 2 diabetes, or those with peripheral artery disease, a condition that causes reduced blood flow to the legs due to narrowed arteries. In addition, getting older, having more body fat, and having higher systolic blood pressure were linked to a weaker effect of inorganic nitrate on improving blood vessel function. The study also suggested that higher doses of inorganic nitrate may lead to greater improvements in blood vessel health.
Meta-analysis Intervention under study: Beetroot juice supplementation Outcome under study: Effects of beetroot juice on resting blood pressure in humans Studies included: 43 randomised clinical trials
Study Type
Meta-analysis Intervention under study: Beetroot juice supplementation Outcome under study: Effects of beetroot juice on resting blood pressure in humans Studies included: 43 randomised clinical trials
Results
Overall, systolic and diastolic blood pressure (-3.55/−1.32 mm Hg) were significantly lower in beetroot-supplemented groups than in the control groups. The mean difference of systolic blood pressure between beetroot-supplemented and control groups was larger in the longer studies (≥14 d compared with <14 d) and highest compared with the lowest doses (500 compared with 70 and 140 mL/d) of beetroot juice (−4.78 compared with −2.37 mm Hg). Furthermore, a lower mean difference of systolic blood pressure (−3.09 compared with −4.51 mmHg) was observed in studies that used nitrate-depleted beetroot juice as a placebo than in those that used blackcurrant or a low-calorie juice as well as a low-nitrate diet.
Meta-analysis Intervention under study: Beetroot juice supplementation Outcome under study: Effects of beetroot juice on resting blood pressure in humans Studies included: 43 randomised clinical trials
Study Type
Meta-analysis Intervention under study: Beetroot juice supplementation Outcome under study: Effects of beetroot juice on resting blood pressure in humans Studies included: 43 randomised clinical trials
Results
The researchers observed that people who consumed beetroot had significantly lower blood pressure compared to those who didn't. The blood pressure reduction was more noticeable in studies that lasted longer (14 days or more) and with higher doses of beetroot juice (500 mL/day) compared to smaller doses (70 and 140 mL/day). Additionally, studies using a placebo that wasn't real beetroot juice but had low nitrate levels showed a smaller drop in systolic blood pressure than those using other types of placebos like blackcurrant juice or a low-calorie juice.
Systematic review and meta-analysis Intervention under study: Inorganic nitrate and beetroot juice supplementation. The duration of each intervention ranged from 2 h to 15 d. Outcome under study: Effects of beetroot juice on resting blood pressure in humans Studies included: 16 randomised, double-blind, placebo-controlled crossover trials. The trials were conducted between 2006 and 2012 and included a total of 254 participants with 7–30 participants/study.
Study Type
Systematic review and meta-analysis Intervention under study: Inorganic nitrate and beetroot juice supplementation. The duration of each intervention ranged from 2 h to 15 d. Outcome under study: Effects of beetroot juice on resting blood pressure in humans Studies included: 16 randomised, double-blind, placebo-controlled crossover trials. The trials were conducted between 2006 and 2012 and included a total of 254 participants with 7–30 participants/study.
Results
Inorganic nitrate and beetroot juice supplementation were associated with a significant reduction in systolic blood pressure. The pooled effect for the 2 interventions showed a significant reduction in systolic blood pressure (-4.4 mmHg) with a modest but not significant decrease in diastolic blood pressure (-1.1 mmHg). Beetroot juice was not associated with greater changes in systolic blood pressure than inorganic nitrate solutions (24.5 vs. 24.2 mmHg, respectively). The meta-regression indicated that a higher daily amount of the dose of inorganic nitrate may be associated with greater reductions in systolic blood pressure. Overall, however, the studies were characterised by a small sample size, short duration, and over-representation of young, healthy men. The beneficial effects of beetroot juice supplementation on blood pressure were not confirmed when ambulatory 24-h monitoring was used to measure changes in blood pressure. The meta-regression indicated that a higher daily dose of inorganic nitrate may be associated with greater reductions in systolic blood pressure. The mean differences in systolic blood pressure were not directly associated with the study duration or plasma nitrite concentrations. Changes in diastolic blood pressure were not associated with the daily dose of inorganic nitrate, study duration or plasma nitrite concentrations.
Systematic review and meta-analysis Intervention under study: Inorganic nitrate and beetroot juice supplementation. The duration of each intervention ranged from 2 h to 15 d. Outcome under study: Effects of beetroot juice on resting blood pressure in humans Studies included: 16 randomised, double-blind, placebo-controlled crossover trials. The trials were conducted between 2006 and 2012 and included a total of 254 participants with 7–30 participants/study.
Study Type
Systematic review and meta-analysis Intervention under study: Inorganic nitrate and beetroot juice supplementation. The duration of each intervention ranged from 2 h to 15 d. Outcome under study: Effects of beetroot juice on resting blood pressure in humans Studies included: 16 randomised, double-blind, placebo-controlled crossover trials. The trials were conducted between 2006 and 2012 and included a total of 254 participants with 7–30 participants/study.
Results
The combined effect of inorganic nitrate and beetroot juice showed a significant average decrease in systolic blood pressure by 4.4 mmHg. Beetroot juice didn't lower systolic blood pressure more than inorganic nitrate solutions (24.5 vs. 24.2 mmHg). Higher doses of inorganic nitrate might lead to greater reductions in systolic blood pressure. However, the studies included in this review had small sample sizes, were short-term, and mostly involved young, healthy men. Additionally, the benefits of beetroot juice on blood pressure weren't confirmed when using 24-hour monitoring.
Systematic review and meta-analysis Intervention under study: Dietary nitrate supplementation Outcome under study: Medium-term effects of dietary nitrate supplementation on systolic and diastolic blood pressure. Studies included: 13 randomised clinical trials with 7 to 65 participants per study. Most of the trials were placebo-controlled (75%).
Study Type
Systematic review and meta-analysis Intervention under study: Dietary nitrate supplementation Outcome under study: Medium-term effects of dietary nitrate supplementation on systolic and diastolic blood pressure. Studies included: 13 randomised clinical trials with 7 to 65 participants per study. Most of the trials were placebo-controlled (75%).
Results
Overall, dietary nitrate supplementation for more than one week was associated with a significant decrease in systolic and diastolic blood pressure. The pooled effect for the two interventions showed a reduction in systolic blood pressure (-4.1 mmHg) with a more modest decrease in diastolic blood pressure (-2.0 mmHg). However, the significant effect size was mostly driven by blood pressure measurements performed in resting clinical settings whereas the effect became insignificant when blood pressure was measured by 24-hour ambulatory and daily home monitoring. The results also indicate that a higher daily dose of dietary nitrate may not necessarily have a greater effect on blood pressure. However, such discrepancies may be explained by the very short study duration of the trials and small number of participants.
Systematic review and meta-analysis Intervention under study: Dietary nitrate supplementation. The intervention time ranged from 3 to 60 days with daily dosages of 70–250 mL of beetroot juice. Outcome under study: The role of dietary nitrate from beetroot juice in lowering blood pressure in patients older than 18 with arterial hypertension ( > 130/80 mmHg). Studies included: 7 single/double-blinded randomised controlled trials published between 2013 and 2020.
Study Type
Systematic review and meta-analysis Intervention under study: Dietary nitrate supplementation. The intervention time ranged from 3 to 60 days with daily dosages of 70–250 mL of beetroot juice. Outcome under study: The role of dietary nitrate from beetroot juice in lowering blood pressure in patients older than 18 with arterial hypertension ( > 130/80 mmHg). Studies included: 7 single/double-blinded randomised controlled trials published between 2013 and 2020.
Results
Inorganic nitrate derived from beetroot juice was associated with reductions in systolic blood pressure in patients with arterial hypertension. Diastolic blood pressure did not change significantly. The authors concluded that dietary nitrate from beetroot juice may be an effective method to reduce the blood pressure of patients with arterial hypertension (in interventions up to 2 months duration).
Systematic review and meta-analysis Intervention under study: Dietary inorganic nitrate (with doses ranging from 150 to 1000mg over a treatment range from 7 to 168 days). Outcome under study: Effect of repeated administrations of inorganic nitrate on blood pressure and arterial stiffness. Studies included: 47 randomised controlled trials, including 1101 participants (including healthy, overweight, hypertensive, diabetic and hypercholesterolemic individuals, and patients with heart failure and peripheral artery disease).
Study Type
Systematic review and meta-analysis Intervention under study: Dietary inorganic nitrate (with doses ranging from 150 to 1000mg over a treatment range from 7 to 168 days). Outcome under study: Effect of repeated administrations of inorganic nitrate on blood pressure and arterial stiffness. Studies included: 47 randomised controlled trials, including 1101 participants (including healthy, overweight, hypertensive, diabetic and hypercholesterolemic individuals, and patients with heart failure and peripheral artery disease).
Results
The results found that inorganic nitrate supplementation was associated with an overall modest beneficial effect on blood pressure. Repeated (≥ 3 days) administrations of inorganic nitrates were associated with reductions in peripheral and central blood pressure.
Systematic review and meta-analysis Intervention under study: Dietary inorganic nitrate (beetroot) Outcome under study: The effect of beetroot inorganic nitrate supplementation on cardiovascular risk factors Studies included: 43 randomised controlled trials
Study Type
Systematic review and meta-analysis Intervention under study: Dietary inorganic nitrate (beetroot) Outcome under study: The effect of beetroot inorganic nitrate supplementation on cardiovascular risk factors Studies included: 43 randomised controlled trials
Results
Beetroot inorganic nitrate supplementation was significantly associated with decreased arterial stiffness (pulse wave velocity −0.27 m/s) and increased endothelial function (flow mediated dilation: 0.62%). The authors concluded that beetroot supplementation might have a beneficial effect on cardiovascular risk factors.
Systematic review and meta-analysis Intervention under study: Dietary inorganic nitrate (beetroot) Outcome under study: The effect of beetroot inorganic nitrate supplementation on cardiovascular risk factors Studies included: 43 randomised controlled trials
Study Type
Systematic review and meta-analysis Intervention under study: Dietary inorganic nitrate (beetroot) Outcome under study: The effect of beetroot inorganic nitrate supplementation on cardiovascular risk factors Studies included: 43 randomised controlled trials
Results
The review showed an association between beetroot inorganic nitrate supplementation and a significant decrease in arterial stiffness, based on the results of 43 randomised controlled trials. When arteries are stiff, they can't expand and contract as easily with each heartbeat, which can make the heart work harder and increase the risk of cardiovascular problems. In addition, the study found significant improvements in endothelial function in the beetroot treatment group. Good endothelial function means your blood vessels can relax and contract properly, which is important for overall cardiovascular health. The authors concluded that beetroot supplementation might have a beneficial effect on cardiovascular risk factors.
Systematic review and meta-analysis Intervention under study: Dietary inorganic nitrate/nitrite Outcome under study: Prevention and treatment of cardiovascular disease risk factors in humans Studies included: 34 studies were included for qualitative synthesis, 23 of which were eligible for meta-analysis.
Study Type
Systematic review and meta-analysis Intervention under study: Dietary inorganic nitrate/nitrite Outcome under study: Prevention and treatment of cardiovascular disease risk factors in humans Studies included: 34 studies were included for qualitative synthesis, 23 of which were eligible for meta-analysis.
Results
Inorganic nitrate intake was associated with significant reductions in resting blood pressure (systolic blood pressure: -4.80 mmHg; diastolic blood pressure: 1.74 mmHg), improvements in endothelial function (flow-mediated dilatation: 0.59%), reductions in arterial stiffness (pulse wave velocity: 0.23 m/s; augmentation index: 2.1%) and reductions in platelet aggregation by 18.9%.
Randomised, single-blind, cross-over postprandial trial (pilot study)
Study Type
Randomised, single-blind, cross-over postprandial trial (pilot study)
Dose
In study 1, participants were randomly assigned to consume either 0, 100, 250 or 500mL of beetroot juice (each having a nitrate concentration of <0.5, 2.3, 5.7 and 11.4 mmol respectively). In study 2, participants were randomly assigned to consume either 200g of unfortified bread (<0.5 mmol of nitrate) or 200g of bread fortified with white or red beetroot (1.6 and 1.8 mmol of nitrate respectively). All participants consumed a low-nitrate/nitrite diet for 1 day before each study.
Participants
18 healthy normotensive males in study 1 and 14 healthy normotensive males in study 2.
Duration
Acute: blood pressure was measured over a 24h period following the consumption of beetroot juice, beetroot-fortified bread and the controls.
Results
Supplementation with beetroot juice or beetroot-fortified bread was associated with larger reductions in blood pressure than the control. The peak reduction in blood pressure occurred after 2-3 hours: 100mL of beetroot juice was associated with a 13.1/16.6 mmHg reduction in blood pressure. 250mL of beetroot juice was associated with a 20.5/14.6 mmHg reduction in blood pressure. 500mL of beetroot juice was associated with a 22.2/18.3 mmHg reduction in blood pressure. Bread fortified with white beetroot was associated with a 19.3/16.5 mmHg reduction in blood pressure. Bread fortified with red beetroot was associated with a 23.6/23.2 mmHg reduction in blood pressure. These results suggest that nitrate in beetroot may significantly help to reduce blood pressure. The reductions in blood pressure after the consumption of fortified bread suggest that processed beetroot may lower blood pressure to a similar degree as unprocessed beetroot. Thus, beetroot supplements may help to reduce overall blood pressure.
Randomised non-blinded postprandial trial
Study Type
Randomised non-blinded postprandial trial
Dose
The experimental group consumed 500mL of beetroot juice with a mean nitrate concentration of 45.0±2.6 mMol/L (2.79g/L). The control group consumed water.
Participants
14 healthy subjects
Duration
Acute: blood pressure was measured over a 24h period following the consumption of beetroot juice.
Results
Beetroot juice supplementation (dietary nitrate) was associated with larger reductions in blood pressure than the control. Specifically, blood pressure dropped by 10.4/8 mmHg after 2.5 hours compared to the control. The drop in blood pressure was correlated with increases in plasma nitrite concentration. This suggests that dietary nitrate may underlie the beneficial effects of beetroot. After 24 hours, systolic blood pressure was 4.4 mmHg lower with beetroot juice than water.
Open-label randomised controlled trial
Study Type
Open-label randomised controlled trial
Dose
70mL of beetroot concentrate (containing ~300 to 400mg of nitrate)
Participants
21 overweight men and women between the ages of 55 and 70
Duration
28 days
Results
Supplementation with beetroot juice (dietary nitrate) was associated with a 10.2/3.1 mmHg reduction in blood pressure after 3 weeks of supplementation.
Randomised, double-blind, placebo-controlled trial
Study Type
Randomised, double-blind, placebo-controlled trial
Dose
250 mL/day of beetroot juice (containing ~6.4mmol of nitrate) or a placebo (250 mL of nitrate-depleted beetroot juice)
Participants
64 hypertensive men and women aged 18 to 85
Duration
4 weeks
Results
Daily supplementation with beetroot juice (dietary nitrate) was associated with a reduction in blood pressure. Specifically, the mean 24h ambulatory blood pressure decreased by 7.7/5.2 mmHg and the mean clinical blood pressure decreased by 7.7/2.4 mmHg. These reductions are clinically significant as they resemble the average reduction in blood pressure after a single anti-hypertensive drug at standard dose (9.1/5.5 mmHg). The authors of the study suggested that dietary nitrate could be used as an adjunctive therapy for managing hypertension.
Randomised, double-blind, placebo-controlled parallel trial
Study Type
Randomised, double-blind, placebo-controlled parallel trial
Dose
250 mL of naturally nitrate-rich beetroot juice (with ~6.0 mmol nitrate) or a placebo (nitrate-depleted beetroot juice)
Participants
67 nonsmoking, nondiabetic, hypercholesterolemic men and women aged 18–80 with BMIs from 18.5 to 40
Duration
6 weeks
Results
Daily supplementation with beetroot juice (dietary nitrate) was associated with improvements in flow-mediated dilatation, vascular stiffness and the platelet inflammatory profile in hypercholesterolemic patients. The flow-mediated dilation response increased by ~24% in the nitrate-treated group and decreased by ~6% in the placebo group from baseline. Dietary nitrate caused a small but significant reduction (7.6%) in platelet-monocyte aggregates compared with an increase of 10.1% in the placebo group. No adverse effects of dietary nitrate were detected. Dietary nitrate was also associated with small decreases in blood pressure: blood pressure decreased by 4.1/1.5 mmHg after 6 weeks of nitra|er the placebo.
Randomised, double-blind, placebo-controlled parallel trial
Study Type
Randomised, double-blind, placebo-controlled parallel trial
Dose
250 mL of naturally nitrate-rich beetroot juice (with ~6.0 mmol nitrate) or a placebo (nitrate-depleted beetroot juice)
Participants
67 nonsmoking, nondiabetic, hypercholesterolemic men and women aged 18–80 with BMIs from 18.5 to 40
Duration
6 weeks
Results
The researchers observed that daily beetroot juice supplementation significantly improved blood vessel function, reduced arterial stiffness, and decreased inflammation in patients with high cholesterol. In the group taking beetroot juice, blood vessel function improved by about 24%, while it worsened by 6% in the placebo group. The blood pressure dropped slightly more in the beetroot group than in the placebo group after six weeks of supplementation
Uncontrolled clinical trial Intervention: Beetroot juice concentrate and blackcurrant juice
Study Type
Uncontrolled clinical trial Intervention: Beetroot juice concentrate and blackcurrant juice
Participants
21 men and women
Duration
3 weeks
Results
Beetroot juice concentrate was associated with a ~7.3mmHg reduction in daily systolic blood pressure after 3 weeks. However, beetroot juice supplementation was not associated with significant changes in resting clinic blood pressure or 24h ambulatory blood pressure.
Randomised double-blind crossover trial (study 1)
Study Type
Randomised double-blind crossover trial (study 1)
Dose
24 mmol of potassium nitrate (1488mg of nitrate) in capsules or a placebo (24 mmol of potassium chloride)
Participants
21 healthy men and women
Duration
Acute (less than 24 hours)
Results
Potassium nitrate supplementation was associated with substantial reductions in systolic and diastolic blood pressure over 24 hours, whereas a similar dose of potassium chloride did not alter blood pressure over the same time period. These findings suggest that the changes in blood pressure were not attributable to the potassium content. Instead, the changes were likely dependent on the endogenous conversion to nitrite and, thereupon, to nitric oxide: the changes in plasma nitrite correlated closely with reductions in blood pressure. Kapil et al.’s findings also showed dose-dependent reductions in systolic blood pressure with incremental doses of inorganic nitrate (4mmol and 12mmol).
Randomised non-blinded crossover trial (study 6)
Study Type
Randomised non-blinded crossover trial (study 6)
Dose
250mL of beetroot juice (containing 5.5 mmol of nitrate) or placebo (250mL of water)
Participants
9 healthy men and women.
Duration
Acute (less than 24 hours)
Results
Supplementation with beetroot juice (dietary nitrate) was associated with a 5.4 mmHg reduction in systolic blood pressure. The authors suggested that a dietary nitrate approach to cardiovascular disease may have therapeutic use.
Randomised, double-blind, placebo-controlled feasibility trial
Study Type
Randomised, double-blind, placebo-controlled feasibility trial
Participants
High-nitrate beetroot juice (∼400 mg nitrate) and folic acid (∼5 mg folic acid) (N+F) High-nitrate beetroot juice and placebo (N+P) Nitrate-depleted beetroot juice and placebo (P+P) 47 men and women aged 50 to 70 with BMIs between 26 and 29
Duration
60 days
Results
Supplementation with beetroot juice (dietary inorganic nitrate) was associated with lower systolic and diastolic blood pressure. At the end of the study, 24h systolic blood pressure dropped by −10.8, −6.1 and −0.3 mmHg in the N+P, N+F, and P+P groups, respectively. There was a significant decrease in 24h diastolic blood pressure in the N+P group (−5.4 mmHg), whereas changes were not significant in the N+F (−1.8 mmHg) and P+P (1.6 mmHg) groups.
Randomised placebo-controlled trial
Study Type
Randomised placebo-controlled trial
Dose
500 mL of nitrate-rich beetroot juice (750 mg of nitrate) or a placebo (orange juice). Participants also performed a standardised exercise test on a cycle ergometer.
Participants
13 healthy normotensive young adult females
Duration
Acute (subjects were studied for 2 hours on two different occasions)
Results
Supplementation with beetroot juice (dietary nitrate) was associated with lower systolic blood pressure, higher plasma nitric oxide concentration and higher heart rate variability* at rest and during aerobic exercise. As can be seen on the graph, the systolic blood pressure of participants who consumed the nitrate-rich beetroot juice was significantly lower than the control at rest (-5.9 mmHg lower), at 40% VO2peak (-8.1 mmHg lower) and at 80% VO2peak (-11 mmHg lower). Beetroot juice treatment was also associated with increased SDNN** at rest and at 40% VO2peak workload: SDNN graph missing The increase in plasma nitric oxide concentration after ingestion of beetroot juice is also visible on the following graph: The study’s findings support previous reports that dietary nitrate supplementation with beetroot juice has the potential to decrease blood pressure, vascular resistance and myocardial oxygen demand in both resting and exercising subjects. It is important to note that high blood pressure, vascular resistance and myocardial oxygen demand have been positively correlated with the severity of cardiovascular disease (Recordati, 2003). The increases in SDNN appear to be indicative of less sympathetic influence on heart rate which might be dependent on nitric oxide bioavailability. Thus, beetroot may possible service as a treatment strategy for reducing the thermodynamic effects of sympathetic overactivity. * Note that heart rate variability (HRV) is lower in men and women with systemic hypertension. Among normotensive men, associations have been found between lower HRV and greater risks for developing hypertension. ** Note that higher SDNN values indicate the adaptability of the autonomic nervous system is higher, meaning that the body is coping better with stress.
Randomised, double-blind, placebo-controlled trial
Study Type
Randomised, double-blind, placebo-controlled trial
Dose
Beetroot juice with 6.5–7.3 mmol of nitrate. The placebo group received nitrate-depleted beetroot juice(<0.06 mmol nitrate)
Participants
15 healthy, normotensive men and women aged 22 to 40
Duration
Acute: 24 hours on two occasions (crossover)
Results
Supplementation with beetroot juice containing inorganic nitrate was associated with lower aortic systolic blood pressure after 30 minutes (-5.2 mmHg). A smaller change in aortic systolic blood pressure was observed at 60 minutes. The effects on aortic systolic blood pressure were not sustained over the subsequent 24 hours. There were minimal effects on brachial blood pressure.
Randomised, double-blind, placebo-controlled crossover trial
Study Type
Randomised, double-blind, placebo-controlled crossover trial
Dose
70mL of beetroot juice (6.1 mmol nitrate). The placebo group consumed 70mL of nitrate-depleted beetroot juice.
Participants
20 patients suffering from heart failure with preserved ejection fraction (aged 69 on average)
Duration
First phase: acute (24 hours) Second phase: 1 week
Results
In both study phases, supplementation with nitrate-rich beetroot juice was associated with significant reductions in systolic blood pressure (resting) and increases in plasma nitrate and nitrite. After a single, acute dose of nitrate-rich beetroot juice, resting systolic blood pressure was significantly lower than the placebo (127 mmHg vs. 134 mmHg). There was also a strong trend towards reduced systolic blood pressure after unloaded cycling. There were no differences in diastolic blood pressure at any time. Compared to the placebo, plasma nitrite levels increased significantly after the nitrate-rich beetroot juice (38% after an acute dose and 129% after 1 week of daily doses). The authors concluded that beetroot may significantly improve blood pressure in elderly patients with heart failure.
Randomised, double-blind, crossover trial
Study Type
Randomised, double-blind, crossover trial
Dose
2 x 70 mL/day of organic beetroot juice (each containing 4.8 mmol of nitrate). The placebo consumed nitrate-depleted beetroot juice.
Participants
12 healthy, normotensive, non-smoking, older adults (6 males and 6 female)
Duration
2.5 days
Results
2.5 days of dietary nitrate supplementation was associated with a four-fold increase in plasma nitrite concentration and significant reductions in resting blood pressure. More specifically, plasma nitrite increased to 418% of the placebo value, and blood pressure decreased by 5/3 mmHg relative to the placebo (115/70 vs 120/73 mmHg). The authors suggested that nitrate supplementation could potentially reduce the risk of hypertension and cardiovascular disease in older adults.
Randomised placebo-controlled crossover trial
Study Type
Randomised placebo-controlled crossover trial
Dose
500 mL/day of beetroot juice (5.2 mmol of nitrate/day) and placebo (500 mL/day of juice). Participants also engaged in moderate-intensity exercise after 2.5 hours and on day 5 and day 15.
Participants
8 healthy subjects (5 males and 3 females) with an average age of 29
Duration
Acute (2.5 hours) and chronic (up to 15 days)
Results
Nitrate-rich beetroot juice supplementation was associated with significantly lower systolic and diastolic blood pressure throughout the supplementation period (∼-4%). It was also associated with significantly elevated plasma nitrite concentration (+39% after 2.5 hours; +25% after 5 days; and +46% after 15 days). The results indicate that dietary NO3− supplementation may acutely reduce blood pressure, and that this effect may be maintained for at least 15 days if supplementation is continued.
Non-randomised trial
Study Type
Non-randomised trial
Dose
140 mL/day of beetroot juice (containing ~500mg of nitrate) or a control drink, alongside a mixed meal providing 56.6 g of fat. Flow-mediated dilation (FMD) of the brachial artery was measured before and 2 h after meal consumption.
Participants
20 men with BMIs between 28 and 35 (otherwise healthy)
Duration
Acute (2 hours postprandial)
Results
Compared to the control, beetroot juice supplementation was associated with improvements in the postprandial impairment of flow-mediated dilation following a standardised mixed meal. Plasma concentrations of the circulating nitric oxide were higher following beetroot supplementation.
Randomised, double-blind, placebo-controlled crossover trial
Study Type
Randomised, double-blind, placebo-controlled crossover trial
Dose
500 mL/day of either nitrate-rich beetroot juice (containing 5.1 mmol of nitrate/day) or placebo (a drink with negligible nitrate content
Participants
7 men aged 19 to 38
Duration
6 days
Results
Overall, systolic and diastolic was significantly lower after 6 days of nitrate supplementation (-7/7 mmHg). Relative to the placebo, nitrate supplementation was associated with reductions in systolic blood pressure (-5 mmHg), diastolic blood pressure (-2 mmHg) and mean arterial pressure (-2 mmHg).
Randomised, double-blind, placebo-controlled crossover trial
Study Type
Randomised, double-blind, placebo-controlled crossover trial
Dose
0.1 mmol of sodium nitrate per kg body weight per day. The placebo group consumed a similar dose of sodium chloride
Participants
17 physically active, healthy men and women
Duration
3 days
Results
Diastolic blood pressure was on average 3.7 mm Hg lower after nitrate supplementation than after placebo supplementation. Systolic blood pressure and pulse rate did not change significantly, as compared with the placebo. Plasma nitrate and nitrite levels were higher after nitrate ingestion than after placebo ingestion.
Randomised, double-blind, placebo-controlled crossover trial
Study Type
Randomised, double-blind, placebo-controlled crossover trial
Dose
500g of beetroot and apple juice or placebo juice
Participants
15 men and 15 women
Duration
Acute (24 hours)
Results
Overall, beetroot juice supplementation was associated with a trend to lower systolic blood pressure (-4–5 mmHg) after 6 hours relative to the placebo (significant only in men after adjustment for baseline variation).
Randomised, double-blind, placebo-controlled crossover trial
Study Type
Randomised, double-blind, placebo-controlled crossover trial
Dose
2 x 70mL of beetroot juice per day (each containing 300mg of nitrate). The placebo group consumed 2 x 70mL of a nitrate-depleted drink per day.
Participants
15 patients with chronic obstructive pulmonary disease
Duration
7 days
Results
Nitrate-rich beetroot juice supplementation was associated with a reduction in diastolic blood pressure compared to baseline (mean difference: 4.6 mmHg) and a higher plasma nitrite concentration compared to the placebo. The intervention and placebo did not differ in their effects on systolic blood pressure.
Randomised, double-blind, placebo-controlled crossover trial
Study Type
Randomised, double-blind, placebo-controlled crossover trial
Dose
Nitrate-rich beetroot juice (12.9 mmol of nitrate) or a placebo (nitrate-depleted beetroot juice (0.5 mmol of nitrate)
Participants
20 men and women (mean age: 62.5) with uncontrolled hypertension
Duration
7 days
Results
Supplementation with beetroot juice (dietary nitrate) was associated with a significant reduction in systolic and diastolic blood pressure compared to the placebo. Beetroot juice supplementation was also significantly associated with increased plasma nitrite. Significant decreases in 24h (−8/−4 mmHg) and day blood pressure (−9/−4 mmHg) profiles were observed, but no significant effect at night.
Randomised unblinded crossover trial
Study Type
Randomised unblinded crossover trial
Participants
200mL of beetroot juice with exercise (with ~800mg of nitrate) and 40 minutes of moderate-intensity aerobic exercise at an intensity of 50% of the heart rate reserve 200mL of low-nitrate fruit soda and the same exercise 200mL of water (insignificant nitrate) and no exercise. 14 non-hypertensive obese males
Duration
Acute (24 hours)
Results
Compared to the control, supplementation with beetroot juice (dietary nitrate) was associated with a reduction in systolic ambulatory blood pressure (-5.3 mmHg) up to 6 hours after ingestion and moderate-intensity aerobic exercise. Beetroot juice supplementation was also associated with a significantly higher plasma nitric oxide concentration up to 1 hour after ingestion. No significant changes were observed for ambulatory diastolic blood pressure. The authors concluded that inorganic nitrate may have important therapeutic applications to decrease the blood pressure response to exercise when individuals have an increased cardiovascular risk.
Randomised, placebo-controlled, single-blind crossover trial
Study Type
Randomised, placebo-controlled, single-blind crossover trial
Dose
140 mL of beetroot juice (containing 7.58 millimoles of nitrate) or a placebo (163 ml of prune juice with less than 0.01 millimoles of nitrate)
Participants
15 patients with chronic obstructive pulmonary disease (11 males and 3 females)
Duration
48 hours
Results
Supplementation with beetroot juice (dietary nitrate) was associated with a significant reduction in resting systolic blood pressure (-8 mmHg), end-of-exercise diastolic blood pressure (-5 mmHg) and a trend for a decrease in resting diastolic blood pressure (−3 mmHg). Beetroot juice was also associated with increased plasma nitrate (+938%) and nitrite (+379%) relative to the placebo. The authors concluded that dietary nitrate supplementation may reduce blood pressure and elevate plasma nitrate and nitrite concentrations.
Randomised, double-blind, placebo-controlled crossover trial
Study Type
Randomised, double-blind, placebo-controlled crossover trial
Dose
150 mL of nitrate-rich beetroot juice (10.5 mmol of nitrate) or a placebo (1 mmol nitrate) 2.25 hours prior to a 30-min treadmill walk
Participants
13 younger (18–30) and 11 older (50–70) normotensive adults
Duration
Acute (3.5 hours)
Results
Supplementation with beetroot juice (dietary nitrate) was associated with a significant reduction in systolic blood pressure in both age groups and diastolic blood pressure in older adults. Beetroot juice was also associated with increased plasma nitrate and nitrite concentrations. The authors concluded that acute supplementation with beetroot may reduce blood pressure.
Randomised, double-blind, placebo-controlled crossover trial
Study Type
Randomised, double-blind, placebo-controlled crossover trial
Dose
Nitrate-rich beetroot juice (500mg/8.1mmol of nitrate) or a placebo (nitrate-depleted beetroot juice with less than 0.08 mmol of nitrate)
Participants
18 untreated hypertensives aged 44 on average.
Duration
Acute (8 hours)
Results
Supplementation with beetroot juice (dietary nitrate) was associated with a larger reduction in ambulatory systolic and diastolic blood pressure (-6.7/-5.2 mmHg) compared to the placebo (-0.8/-1.7 mmHg) after 8 hours.
Randomised, double-blind, placebo-controlled crossover trial
Study Type
Randomised, double-blind, placebo-controlled crossover trial
Dose
0.11 mmol of nitrate per kg of body weight (a body mass-normalised moderate dose of nitrate) via beetroot juice or a placebo
Participants
11 patients with peripheral artery disease
Duration
Acute (∼1 hour)
Results
Compared to the placebo, dietary nitrate supplementation was associated with reductions in peripheral and central systolic blood pressure (−4.7 mmHg and −8.2 mmHg, respectively), significant increases in serum nitrate/nitrite levels, significant increases in brachial artery flow-mediated dilation. The authors concluded that acute, body mass-normalised, moderate doses of dietary nitrate may improve blood pressure, endothelial function and nitric oxide bioavailability.
Randomised controlled trial
Study Type
Randomised controlled trial
Dose
An acute equimolar dose of nitrate (∼5.76 mmol) in the form of a concentrated beetroot juice drink (55 mL), a non-concentrated beetroot juice drink (456 mL) and a solid beetroot flapjack (60 g). A drink containing soluble beetroot crystals (∼1.40 mmol of nitrate) and a control drink (70mL of deionised water) were also ingested.
Participants
10 healthy males
Duration
Acute (24 hours)
Results
Beetroot juice (dietary nitrate) was associated with lower blood pressure and higher concentrations of nitric oxide metabolites. All nitrate-rich vehicles in the study were associated with elevated plasma, salivary and urinary nitric oxide metabolites compared with baseline and the control. The peak increases in plasma nitrite were greater after the beetroot flapjack and concentrated beetroot juice. Only the concentrated beetroot juice was associated with lower systolic (∼5 mmHg) and mean arterial pressure (∼3-4 mmHg), whereas the beetroot flapjack was associated with lower diastolic blood pressure (∼4 mmHg). The authors concluded that the small, concentrated (nitrate-rich) beetroot juice appeared to be the most effective means of reducing blood pressure.
Randomised, double-blind, placebo-controlled crossover trial
Study Type
Randomised, double-blind, placebo-controlled crossover trial
Dose
70mL of beetroot juice (400 mg of nitrate) or a placebo (nitrate-depleted beetroot juice)
Participants
14 healthy males (aged 22 on average)
Duration
15 days
Results
Compared with the placebo, beetroot juice (dietary nitrate) was associated with reductions in systolic and diastolic blood pressure, mean arterial pressure and total peripheral resistance at rest and during exercise. Beetroot juice was also associated with significant increases in baseline concentrations of plasma nitrate and nitrite compared to the placebo.
Semi-randomised crossover trial
Study Type
Semi-randomised crossover trial
Dose
4 different beverages, each containing 800mg (12.9 mmol) of nitrate: Sodium nitrate Concentrated beetroot juice Rocket salad beverage Spinach beverage.
Participants
11 men and 7 women (aged 28 on average)
Duration
Acute (5 hours)
Results
The beetroot, rocket salad and spinach beverages were associated with a reduction in systolic blood pressure. All the beverages were associated with a reduction in diastolic blood pressure after ingestion. Plasma nitrate and nitrite concentrations increased after ingestion of all 4 beverages The authors concluded that nitrate-rich vegetables can be used as dietary nitrate supplements as nitrate-rich beetroot juice, rocket salad beverages and spinach beverages effectively increase plasma nitrate and nitrite concentrations and likely lower blood pressure to a greater extent than sodium nitrate.
Randomised, double-blind, placebo-controlled trial
Study Type
Randomised, double-blind, placebo-controlled trial
Dose
500 mL/day of beetroot juice (containing ∼6.2 mmol of nitrate) or a placebo (500 mL/day of nitrate-depleted beetroot juice)
Participants
9 normotensive, physically active males
Duration
6 days
Results
Short-term supplementation with beetroot juice (dietary nitrate) was associated with significant increases in plasma nitrite (+105%) and reductions in systolic blood pressure (-5 mmHg) in normotensive young men consuming a normal, balanced diet. The placebo had no effect on systolic, diastolic or mean arterial blood pressure. Diastolic blood pressure and mean arterial pressure were not significantly affected after beetroot ingestion.
Randomised, double-blind, placebo-controlled trial
Study Type
Randomised, double-blind, placebo-controlled trial
Dose
314 mM of nitrate tablets or a placebo (nitrate-free tablets). The nitrate tablets consisted of nitrate-rich beetroot extract 20mg, thiamine mononitrate 90mg, potassium nitrate 480mg, ascorbic acid 150mg, folic acid 200mcg, methylcobalamin 200mcg, calcium 115mg, pomegranate fruit extract 5mg and green coffee bean extract 115mg. Ascorbic acid was added to facilitate NO bioavailability.
Participants
67 hypertensive men and women with a mean age of 59
Duration
12 weeks
Results
Nitrate tablets were associated with a larger average reduction in systolic blood pressure than the placebo (-12.5 vs -6.19 mmHg at the end of the study). Nitrate tablets were associated with a reduction in diastolic blood pressure (-4.7 mmHg on average), whilst no significant reduction was observed in the placebo group. Endothelial function also improved by 0.8 after 12 weeks (compared to a 0.1 improvement in the placebo group). The authors concluded that endothelial function improved robustly, reducing both systolic and diastolic blood pressure in hypertensive individuals.
Randomised crossover trial
Study Type
Randomised crossover trial
Dose
∼400mg of nitrate at lunch, provided through nitrate-rich vegetables or beetroot juice supplementation
Participants
15 healthy men and women (aged 24 on average)
Duration
1 week
Results
Nitrate-rich vegetables and beetroot juice supplementation were associated with increases in plasma nitrate concentrations and reductions in mean systolic and diastolic blood pressure throughout both intervention periods (∼2.5 hours after lunch). Fasting mean systolic and diastolic blood pressure did not change.
Randomised uncontrolled crossover trial (study 2)
Study Type
Randomised uncontrolled crossover trial (study 2)
Dose
4 vs. 12 mmol of potassium nitrate
Participants
6 participants
Duration
Acute (less than 24 hours)
Results
Potassium nitrate was associated with reductions in systolic blood pressure. The effects of inorganic nitrate were found to be dose dependent as reflected by the decreasing magnitude of response in systolic blood pressure to a 24, 12- and 5.5-mmol dose. As with plasma nitrite, this dose dependency appeared to hold irrespective of whether the inorganic nitrate load was administered by potassium nitrate capsules or beetroot juice.
Performance enhancement & nitrate studies
Systematic review Intervention under study: Dietary nitrate supplementation Outcome under study: Muscular power, velocity of contraction and muscular endurance during weightlifting in healthy adults Studies included: 4
Study Type
Systematic review Intervention under study: Dietary nitrate supplementation Outcome under study: Muscular power, velocity of contraction and muscular endurance during weightlifting in healthy adults Studies included: 4
Results
2 of the 4 studies included in the review indicate that nitrate supplementation may increase aspects of upper body exercise performance (i.e. bench press): there were associations with increases in mean power, velocity of contraction and number of repetitions to failure. Another study observed an increase in the number of repetitions to failure during back squats.
Systematic review Intervention under study: Beetroot juice supplementation (alone and combined with other supplements) Outcome under study: Cardiorespiratory endurance in athletes Studies included: 23 placebo-controlled trials
Study Type
Systematic review Intervention under study: Beetroot juice supplementation (alone and combined with other supplements) Outcome under study: Cardiorespiratory endurance in athletes Studies included: 23 placebo-controlled trials
Results
Based on associations in various clinical trials, this systematic review came to the following conclusions: Chronic supplementation with beetroot juice may improve cardiorespiratory performance at the anaerobic threshold and VO2max intensities. Beetroot supplementation may improve efficiency and performance in cycling time trials or increase time-to-exhaustion at submaximal intensities. Acute supplementation with beetroot juice may have an ergogenic effect on reducing VO2 at less than or equal to VO2max intensity, while improving the relationship between watts required and VO2 level, mechanisms that make it possible to enable increase time-to-exhaustion at less than or equal to VO2max intensity. It cannot be stated that the combination of beetroot juice with other supplements has a positive or negative effect on cardiorespiratory endurance, but it is possible that the effects of supplementation with beetroot juice may be undermined by interaction with caffeine. Intake of beetroot juice should likely be initiated within 90 min before athletic effort, since the peak value of nitrate occurs within 2–3 h after ingestion. At least 6–8 mmol of nitrate intake is required, which can be increased in athletes with a high level of training. The scientific literature shows discrepancies regarding the improvement of the cardiorespiratory performance induced by the supplementation of beetroot juice under hypoxic conditions. Nitrate may mitigate the ergolytic effects of hypoxia on cardiorespiratory endurance.
Systematic review Intervention under study: Beetroot juice supplementation (alone and combined with other supplements) Outcome under study: Cardiorespiratory endurance in athletes Studies included: 23 placebo-controlled trials
Study Type
Systematic review Intervention under study: Beetroot juice supplementation (alone and combined with other supplements) Outcome under study: Cardiorespiratory endurance in athletes Studies included: 23 placebo-controlled trials
Results
Based on associations in different clinical trials, this systematic review concluded that regular intake of beetroot juice could enhance cycling performance and increase stamina at lower intensities. Taking beetroot juice before exercise may also make the body use oxygen more efficiently, helping athletes last longer before getting tired. However, it's unclear if combining beetroot juice with other supplements, like caffeine, helps or hurts endurance. For best results, the authors suggest that beetroot juice should be taken 90 minutes before exercise, with at least 6-8 mmol of nitrate, and possibly more for highly trained athletes. The research is mixed on whether beetroot juice improves performance in low-oxygen environments, but it may help reduce the negative effects of low oxygen on endurance.
Systematic review and meta-analysis Intervention under study: Beetroot supplementation Outcome under study: Improved performance of combat sports athletes Studies included: 9 studies including a total of 92 combat sports athletes Study subjects: The subjects included 16 Greco-Roman wrestlers, 12 Brazilian jiu-jitsu athletes, 32 taekwondo athletes, 8 boxers and 10 athletes from MMA.
Study Type
Systematic review and meta-analysis Intervention under study: Beetroot supplementation Outcome under study: Improved performance of combat sports athletes Studies included: 9 studies including a total of 92 combat sports athletes Study subjects: The subjects included 16 Greco-Roman wrestlers, 12 Brazilian jiu-jitsu athletes, 32 taekwondo athletes, 8 boxers and 10 athletes from MMA.
Results
The review concluded that a single- or multi-day beetroot supplementation may be an effective strategy for combat sports athletes to improve various aspects of performance. Specifically, associations have been found between beetroot supplementation and improvements in oxidative metabolism and muscle force production during isometric and isokinetic exercise. However, these effects may depend on the population, intake duration, muscle group activated, and exercise type. The authors highlighted that future studies are required to elucidate the impacts of different dosing protocols, specific exercise modalities and the effects on women.
Systematic review and meta-analysis Intervention under study: Beetroot supplementation Outcome under study: Improved performance of combat sports athletes Studies included: 9 studies including a total of 92 combat sports athletes Study subjects: The subjects included 16 Greco-Roman wrestlers, 12 Brazilian jiu-jitsu athletes, 32 taekwondo athletes, 8 boxers and 10 athletes from MMA.
Study Type
Systematic review and meta-analysis Intervention under study: Beetroot supplementation Outcome under study: Improved performance of combat sports athletes Studies included: 9 studies including a total of 92 combat sports athletes Study subjects: The subjects included 16 Greco-Roman wrestlers, 12 Brazilian jiu-jitsu athletes, 32 taekwondo athletes, 8 boxers and 10 athletes from MMA.
Results
The review concluded that taking beetroot supplements, either for a single day or over multiple days, may help combat sports athletes improve their performance. Specifically, beetroot supplements have been associated to better energy use and stronger muscle performance during certain exercises. However, these benefits may vary depending on the person, how long they take the supplements, which muscles are used, and the type of exercise. The authors also noted that more research is needed to understand the best doses, how it works for different exercises, and how it affects women.
Systematic review Intervention under study: Dietary inorganic nitrate derived from beetroot juice Outcome under study: Fatigue resistance during repeated sprints Studies included: 18
Study Type
Systematic review Intervention under study: Dietary inorganic nitrate derived from beetroot juice Outcome under study: Fatigue resistance during repeated sprints Studies included: 18
Results
In a third of the studies, the consumption of beetroot juice contributed to an increase in plasma nitrites, and was associated with a rise in peak power, mean power, number of sprint repetitions, time to task failure and a decrease in fatigue index and sprint times. The authors acknowledged that a chronic intake of ∼5–6 mmol of nitrate in 70 ml of beetroot juice, twice a day, for a minimum of 3–6 days could lead to a fatigue resistance improvement during repeated sprints. Acute intake of dietary nitrate 2.5–3 h before physical exertion or a dose of 250 ml/d to 500 ml/d could lead to similar effective results. The authors concluded that beetroot juice is associated with improvements (1.2–5.38%) in fatigue resistance during repeated sprints.
Systematic review Intervention under study: Dietary inorganic nitrate derived from beetroot juice Outcome under study: Fatigue resistance during repeated sprints Studies included: 18
Study Type
Systematic review Intervention under study: Dietary inorganic nitrate derived from beetroot juice Outcome under study: Fatigue resistance during repeated sprints Studies included: 18
Results
About a third of the studies included in this review found that consuming beetroot juice increased blood nitrite levels and improved athletic performance. This was associated with higher peak and average power, more sprint repetitions, longer endurance before fatigue, and shorter sprint times. The authors noted that drinking 70 ml of beetroot juice twice daily, providing 5–6 mmol of nitrate, for 3–6 days can enhance endurance during repeated sprints. Taking beetroot juice 2.5–3 hours before exercise, or a daily dose of 250–500 ml, can also yield similar benefits. Overall, beetroot juice was linked to a 1.2–5.38% improvement in fatigue resistance during repeated sprints.
Systematic review Intervention under study: Beetroot supplementation Outcome under study: Oxidative stress, inflammation and recovery after exercise-induced muscle damage Studies included: 9
Study Type
Systematic review Intervention under study: Beetroot supplementation Outcome under study: Oxidative stress, inflammation and recovery after exercise-induced muscle damage Studies included: 9
Results
Most of the studies found associations with better recovery of functional variables and muscle soreness, but improvements in markers of muscle damage, inflammation and oxidative stress were not reported. The authors concluded that short-term beetroot supplementation may potentially accelerate recovery of functional measures and muscle soreness.
Systematic review Intervention under study: Beetroot juice (dietary nitrate) Outcome under study: Physiological benefits in adults Studies included: 12 randomised crossover trials
Study Type
Systematic review Intervention under study: Beetroot juice (dietary nitrate) Outcome under study: Physiological benefits in adults Studies included: 12 randomised crossover trials
Results
4 studies found associations with improved physiological performance (time to exhaustion) following dietary nitrate supplementation in older adults. The review concluded that there appears to be positive effects of dietary nitrate supplementation in older adults on physiological performance (increased time to fatigue), with some evidence indicating benefits on cardiovascular and cerebrovascular health.
Systematic review Intervention under study: Dietary nitrate Outcome under study: Improvements in explosive efforts lasting ≤ 6 s Studies included: 18 randomised trials
Study Type
Systematic review Intervention under study: Dietary nitrate Outcome under study: Improvements in explosive efforts lasting ≤ 6 s Studies included: 18 randomised trials
Results
4 of the 10 sprint-type studies observed improvements in sprint time, power output and total work in cycling or running. 4 of the 10 resistance-based exercise studies observed improvements to power and velocity of free-weight bench press as well as isokinetic knee extension and flexion at certain angular velocities. The authors concluded that nitrate supplementation may potentially improve explosive exercise performance, but research is necessary.
Systematic review Intervention under study: Dietary nitrate Outcome under study: Improvements in explosive efforts lasting ≤ 6 s Studies included: 18 randomised trials
Study Type
Systematic review Intervention under study: Dietary nitrate Outcome under study: Improvements in explosive efforts lasting ≤ 6 s Studies included: 18 randomised trials
Results
In 4 out of 10 sprint-related studies, athletes saw improvements in sprint times, power, and total work during cycling or running. Similarly, 4 out of 10 strength-based studies showed improvements in power and speed during exercises like bench press and knee extensions. The authors concluded that nitrate supplements, like beetroot juice, may help improve explosive exercise performance, but more research is needed to confirm this.
Randomised double-blind cross-over trial Intervention & outcome: Researchers studied the effects of acute beetroot ingestion on cycling performance in normobaric hypoxic conditions. The performance trials consisted of submaximal steady-state exercise for 15 minutes at 60% maximum work rate and, after a 5 minute break, a 16.1 km time trial at simulated altitude. During the time trial, participants were encouraged to complete the 16.1 km in the shortest time possible. The heart rate, peripheral oxygen saturation and respiratory variables were continuously monitored throughout each trial.
Study Type
Randomised double-blind cross-over trial Intervention & outcome: Researchers studied the effects of acute beetroot ingestion on cycling performance in normobaric hypoxic conditions. The performance trials consisted of submaximal steady-state exercise for 15 minutes at 60% maximum work rate and, after a 5 minute break, a 16.1 km time trial at simulated altitude. During the time trial, participants were encouraged to complete the 16.1 km in the shortest time possible. The heart rate, peripheral oxygen saturation and respiratory variables were continuously monitored throughout each trial.
Dose
The performance trials were preceded by ingestion of either 70mL of nitrate-rich beetroot juice (~5 mmol of nitrate) or a placebo (nitrate-depleted beetroot juice) 3h before exercise.
Participants
9 competitive amateur male cyclists (aged 28 on average)
Duration
Acute
Results
A single dose of beetroot juice was associated with reduced oxygen cost of steady-state exercise and enhanced 16.1-km time trial performance at simulated altitude. 8 of the 9 participants were quicker during the beetroot trial than during the placebo trial. Beetroot juice was associated with a 2.9% performance improvement compared with baseline (1716 s at baseline; 1664 s after beetroot) with a medium effect size. Performance after beetroot ingestion was significantly improved compared with the placebo (1702 s after placebo). Performance was not different between baseline and placebo trials. The authors concluded that ingestion of beetroot juice before a competition may provide a simple but effective strategy to minimise the ergolytic effects of altitude exposure on endurance exercise performance.
Randomised double-blind cross-over trial Intervention & outcome: Researchers examined how a single dose of beetroot juice affects cycling performance at simulated high altitude. Participants first cycled at a steady pace for 15 minutes, followed by a 16.1 km time trial where they aimed to finish as quickly as possible. During the trial, their heart rate, oxygen levels, and breathing were closely monitored.
Study Type
Randomised double-blind cross-over trial Intervention & outcome: Researchers examined how a single dose of beetroot juice affects cycling performance at simulated high altitude. Participants first cycled at a steady pace for 15 minutes, followed by a 16.1 km time trial where they aimed to finish as quickly as possible. During the trial, their heart rate, oxygen levels, and breathing were closely monitored.
Dose
70mL of nitrate-rich beetroot juice (~5 mmol of nitrate) or a placebo (nitrate-depleted beetroot juice) 3h before exercise.
Participants
9 competitive amateur male cyclists with an average age of 28 years
Duration
Acute
Results
The researchers observed a significantly reduced oxygen use during steady-state exercise and improved performance in a 16.1 km cycling time trial at simulated altitude after consuming a single dose of beetroot juice. Reduced oxygen use is important because it means the body is working more efficiently, which can delay fatigue and improve endurance. Eight out of nine participants performed faster with beetroot juice compared to a placebo, showing an average improvement of 2.9%. The authors concluded that beetroot juice could be an effective way to reduce the negative impact of altitude on endurance performance.
To examine the effects of acute beetroot juice supplementation on bench press power, velocity and repetitions to failure.
Study Type
Randomised, double-blind, placebo-controlled crossover trial * A crossover trial means that participants receive the same two treatments (placebo and beetroot juice), but the order in which they receive them depends on the group to which they are randomly assigned.
Purpose
To examine the effects of acute beetroot juice supplementation on bench press power, velocity and repetitions to failure.
Dose
70 ml of beetroot juice or placebo 2 hours before exercise.
Participants
11 resistance-trained men
Duration
Acute (2 hours before exercise)
Results
Bench press repetitions: The number of total bench press repetitions after beetroot juice was 30.63 on average, whilst the number of repetitions after the placebo was 28. This equates to 9.4% more bench press repetitions after beetroot juice compared to the placebo. Bench press velocity: The mean bench press velocity was significantly higher after beetroot juice supplementation (0.66 m/s) than after the placebo (0.62 m/s). This equates to a 6.4% greater press velocity after beetroot supplementation than after the placebo. Bench press power: The mean bench press power was significantly increased after beetroot juice supplementation (607.3 W) than after the placebo (508.1 W). This equates to a 19.5% in bench press power after beetroot supplementation compared to the placebo.
To examine the effects of acute beetroot juice supplementation on bench press power, velocity and repetitions to failure.
Study Type
Randomised, double-blind, placebo-controlled crossover trial * A crossover trial means that participants receive the same two treatments (placebo and beetroot juice), but the order in which they receive them depends on the group to which they are randomly assigned.
Purpose
To examine the effects of acute beetroot juice supplementation on bench press power, velocity and repetitions to failure.
Dose
70 ml of beetroot juice or placebo 2 hours before exercise.
Participants
11 resistance-trained men
Duration
Acute (2 hours before exercise)
Results
The researchers observed that after consuming beetroot juice, participants completed an average of 30.63 bench press repetitions, compared to 28 with the placebo, which is about 9.4% more. They also observed that the bench press speed was faster with beetroot juice (0.66 m/s) versus the placebo (0.62 m/s), a 6.4% improvement. Additionally, bench press power increased by 19.5% after beetroot juice, with participants averaging 607.3 watts compared to 508.1 watts with the placebo.
Double-blind, independent groups design Intervention & outcome: Researchers investigated whether consuming beetroot juice would attenuate the muscle-damaging effects of eccentric exercise.
Study Type
Double-blind, independent groups design Intervention & outcome: Researchers investigated whether consuming beetroot juice would attenuate the muscle-damaging effects of eccentric exercise.
Dose
250mL or 125mL of beetroot juice or an isocaloric placebo immediately, 24h and 48h after drop jumps.
Participants
30 recreationally active males
Results
The researchers observed that drinking beetroot juice for three days after intense exercise helped with recovery, particularly by reducing muscle soreness and improving jump performance. The results suggest that beetroot juice may help protect against the negative effects of muscle damage caused by exercise.
Randomised double-blind placebo-controlled crossover trial Intervention & outcome: Researchers investigated the effect of dietary nitrate on physiological and metabolic parameters during exercise. Participants did moderate and intense cycling tests after taking either sodium nitrate (a form of dietary nitrate) or sodium chloride (salt) for two separate 3-day periods.
Study Type
Randomised double-blind placebo-controlled crossover trial Intervention & outcome: Researchers investigated the effect of dietary nitrate on physiological and metabolic parameters during exercise. Participants did moderate and intense cycling tests after taking either sodium nitrate (a form of dietary nitrate) or sodium chloride (salt) for two separate 3-day periods.
Dose
0.1 mmol/kg/day of sodium nitrate or an equal amount of sodium chloride (placebo)
Participants
9 healthy young well-trained men
Duration
Two separate 3-day periods
Results
The researchers observed that dietary nitrate supplements, in an amount achievable through a diet rich in vegetables, helped reduce the amount of oxygen needed during moderate exercise. This improved energy use without increasing lactate levels, meaning the body became more efficient at producing energy.
Randomised double-blind cross-over trial Intervention & outcome: Researchers investigated the effects of nitrate supplementation on sprint running performance, and cognitive function and exercise performance during the sport-specific Yo-Yo Intermittent Recovery level 1 test (IR1). On day 5 of supplementation, subjects completed a series of maximal 20-m sprints followed by the Yo-Yo IR1. Cognitive tasks were completed prior to, during and immediately after the Yo-Yo IR1.
Study Type
Randomised double-blind cross-over trial Intervention & outcome: Researchers investigated the effects of nitrate supplementation on sprint running performance, and cognitive function and exercise performance during the sport-specific Yo-Yo Intermittent Recovery level 1 test (IR1). On day 5 of supplementation, subjects completed a series of maximal 20-m sprints followed by the Yo-Yo IR1. Cognitive tasks were completed prior to, during and immediately after the Yo-Yo IR1.
Dose
70 mL of nitrate-rich beetroot juice (6.4 mmol of nitrate) or a placebo (nitrate-depleted beetroot juice containing 0.04 mmol of nitrate) for 5 days.
Participants
36 male team-sport players
Duration
5 days
Results
Beetroot supplementation was associated with ~1-2% improvements in all-out sprint running performance over distances typically covered by team sports athletes during match-play. More specifically, beetroot supplementation was associated with improvements in sprint split times relative to the placebo at 20 m (+1.2%), 10 m (+1.6%) and 5 m (+2.3%). The distance covered in the Yo-Yo IR1 test was 3.9% greater after beetroot supplementation compared to the placebo group (1422m by the beetroot group vs. 1369m by the placebo group). The reaction time to the computer-based cognitive tasks (the “Stroop Task”) was shorter in the beetroot group (615 ms) than the placebo group (645 ms) at rest but not during the Yo-Yo IR1. The authors concluded that nitrate supplementation may improve performance during short-duration maximal sprint running, high-intensity intermittent running and team sports.
Randomised double-blind cross-over trial Intervention & outcome: Researchers investigated the effects of nitrate supplementation on sprint running performance, and cognitive function and exercise performance during the Yo-Yo Intermittent Recovery test, which involves repeated short sprints. On the 5th day of taking the supplement, participants did several 20-metre sprints, followed by the Yo-Yo test. They also completed mental tasks before, during, and right after the test to measure cognitive function.
Study Type
Randomised double-blind cross-over trial Intervention & outcome: Researchers investigated the effects of nitrate supplementation on sprint running performance, and cognitive function and exercise performance during the Yo-Yo Intermittent Recovery test, which involves repeated short sprints. On the 5th day of taking the supplement, participants did several 20-metre sprints, followed by the Yo-Yo test. They also completed mental tasks before, during, and right after the test to measure cognitive function.
Dose
70 mL of nitrate-rich beetroot juice (6.4 mmol of nitrate) or a placebo (nitrate-depleted beetroot juice containing 0.04 mmol of nitrate) for 5 days.
Participants
36 male team-sport players
Duration
5 days
Results
The study found an association between beetroot supplementation and a 1-2% significant improvement in sprint performance over distances commonly covered by team sports athletes. Specifically, sprint times improved by 1.2% at 20 metres, 1.6% at 10 metres, and 2.3% at 5 metres compared to a placebo. In addition, the beetroot group covered 3.9% more distance compared to placebo (1422m vs. 1369m). The beetroot group also demonstrated significantly faster reaction times in a cognitive task at rest (615 ms vs. 645 ms for the placebo), though this improvement wasn’t seen during the running test. The study concluded that beetroot supplements may enhance sprint and high-intensity running performance in team sports.
Crossover trial Intervention & outcome: Researchers investigated whether whole beetroot consumption, as a means for increasing nitrate intake, improves endurance exercise performance. Participants underwent two 5-km treadmill time trials in random sequence, once 75 minutes after consuming baked beetroot and once 75 minutes after consuming cranberry relish.
Study Type
Crossover trial Intervention & outcome: Researchers investigated whether whole beetroot consumption, as a means for increasing nitrate intake, improves endurance exercise performance. Participants underwent two 5-km treadmill time trials in random sequence, once 75 minutes after consuming baked beetroot and once 75 minutes after consuming cranberry relish.
Dose
Baked beetroot (200g with ≥ 500mg nitrate) or placebo (cranberry relish)
Participants
11 recreationally fit men and women
Results
Nitrate-rich beetroot was associated with significantly improved running performance. The average running velocity during the 5-km run tended to be faster after beetroot consumption (12.3 vs. 11.9 km/hour). During the last 1.8 km of the 5-km run, running velocity was 5% faster (12.7 vs 12.1 km/hour) in the beetroot trial, with no differences in velocity in the earlier portions of the 5-km run.
Randomised, double-blind, placebo-controlled crossover trial Intervention & outcome: Researchers investigated the effects of acute dietary nitrate supplementation on power output, V˙O2 and performance during 4- and 16.1-km cycling time trials.
Study Type
Randomised, double-blind, placebo-controlled crossover trial Intervention & outcome: Researchers investigated the effects of acute dietary nitrate supplementation on power output, V˙O2 and performance during 4- and 16.1-km cycling time trials.
Dose
500mL of beetroot juice (containing ∼6.2 mmol of nitrate) or a placebo (nitrate-depleted beetroot juice containing ∼0.0047 mmol of nitrate) around 2.75 hr before exercise.
Participants
9 competitive male cyclists with an average age of 21
Duration
Acute
Results
Beetroot supplementation was associated with enhanced 4- and 16.1-km cycling time trial performance and higher power output for the same V˙O2. In contrast, placebo supplementation was not associated with changes in power output or the time-trial completion time. The mean 4-km and 16.1-km completion time obtained during the familiarisation trials were 6.43 min and 28.6 min, respectively. No significant changes in the 4-km and 16.1-km trial were observed after placebo supplementation. However, relative to placebo, beetroot ingestion reduced completion time in all nine subjects, with a group mean reduction of 2.8% in the 4-km trial (6.27 min) and 2.7% in the 16.1-km trial (26.9 min). Beetroot juice was also associated with a 138% increase in plasma nitrite concentration (a biomarker of nitric oxide availability) 2.5 h after ingestion and a 6-mm Hg (5%) reduction in systolic blood pressure in young, healthy subjects. In contrast, placebo supplementation was not associated with significant changes in plasma nitrite concentration or systolic blood pressure. This suggests that the physiological effects observed after beetroot may have been mediated through the systemic reduction of nitrate-derived nitrite to the potent vasodilator and signalling molecule, nitric oxide.
Randomised, double-blind, placebo-controlled crossover trial Intervention & outcome: Researchers investigated the effects of short term dietary nitrate supplementation on power output, oxygen use, and performance during 4 km and 16.1 km cycling time trials.
Study Type
Randomised, double-blind, placebo-controlled crossover trial Intervention & outcome: Researchers investigated the effects of short term dietary nitrate supplementation on power output, oxygen use, and performance during 4 km and 16.1 km cycling time trials.
Dose
500mL of beetroot juice (containing ∼6.2 mmol of nitrate) or a placebo (nitrate-depleted beetroot juice containing ∼0.0047 mmol of nitrate) around 2.75 hr before exercise.
Participants
9 competitive male cyclists with an average age of 21
Duration
Acute
Results
The researchers observed that beetroot supplementation significantly improved cycling performance in both 4 km and 16.1 km time trials and increased power output without needing more oxygen. In contrast, the placebo had no effect on power or completion times. Beetroot also significantly reduced the 4 km trial time by 2.8% (from 6.43 to 6.27 minutes) and the 16.1 km trial time by 2.7% (from 28.6 to 26.9 minutes). In addition, the study found an association between beetroot juice supplementation and a significant 138% increase in blood nitrite levels, as well as a 5% significant reduction in systolic blood pressure.These effects were likely due to beetroot boosting nitric oxide, which helps improve blood flow. The placebo didn’t show any of these changes.
Randomised, double-blind, placebo-controlled crossover trial Intervention & outcome: Researchers investigated whether 6 days of nitrate ingestion would improve time-trial performance in trained cyclists.
Study Type
Randomised, double-blind, placebo-controlled crossover trial Intervention & outcome: Researchers investigated whether 6 days of nitrate ingestion would improve time-trial performance in trained cyclists.
Dose
140 mL/day of concentrated beetroot juice (~8 mmol/d nitrate) or a placebo (nitrate-depleted beetroot juice) for 6 days
Participants
12 male cyclists with an average age of 31
Results
The researchers observed that time-trial performance (953 s vs. 965 s) and power output (294 W vs. 288 W) significantly improved after beetroot juice supplementation compared with the placebo.
Randomised placebo-controlled crossover trial Intervention & outcome: This study investigated the effects of dietary nitrate supplementation (beetroot juice) on rowing performance during ergometer repetitions. After supplementation, rowers completed 6 maximal 500-m ergometer repetitions and times were recorded.
Study Type
Randomised placebo-controlled crossover trial Intervention & outcome: This study investigated the effects of dietary nitrate supplementation (beetroot juice) on rowing performance during ergometer repetitions. After supplementation, rowers completed 6 maximal 500-m ergometer repetitions and times were recorded.
Dose
500 mL/day of either beetroot juice or a placebo for 6 days
Participants
14 well-trained junior male rowers
Results
The study found an association between nitrate supplementation and significantly improved maximal rowing-ergometer repetitions, particularly in the later stages of exercise.
Randomised double-blind placebo-controlled trial
Study Type
Randomised double-blind placebo-controlled trial
Dose
There were 4 dosage groups: 3 g/kg/day of citrulline plus 3 mg/kg/day of nitrates 3 g/kg/day of only citrulline 3 mg/kg/day of only nitrate Placebo
Participants
32 male amateur triathletes with more than 5 years of experience
Duration
9 weeks
Results
The study found that 3 g/day of citrulline and 2.1 g/day of beetroot (300 mg/day of dietary nitrate) for 9 weeks was associated with increased maximal and endurance strength. When compared to citrulline or beetroot supplementation alone, the combination of both supplements was associated with improved performance in tests related to aerobic power.
Frequently Asked Questions
Common questions about Beetroot research
There are currently 80 peer-reviewed studies on Beetroot (Beta vulgaris), involving 2,022 total participants. Research covers Blood pressure & nitrate studies, Performance enhancement & nitrate studies. The overall evidence strength is rated as Very Strong.
The evidence is currently rated as "Very Strong Evidence". This rating is based on study design quality (randomisation, blinding, placebo controls), sample sizes, study types (54 human studies), and reported outcomes.
Beetroot has been researched for: Blood pressure & nitrate studies, Performance enhancement & nitrate studies. Each area has its own body of evidence which you can explore in the study breakdowns above.
Yes, 54 out of 80 studies are human trials. Human trials carry more weight in our evidence scoring system.
