Do Beet Supplements Really Work for Performance and Health?

December 15, 2025 •

4 min read

According to a review in Frontiers in Nutrition, consuming beetroot juice daily for three to 60 days can significantly reduce systolic blood pressure. The question of do beet supplements really work is on the minds of many health-conscious individuals, and the answer lies in the science behind their active compounds.

Quick Summary

Beet supplements, rich in nitrates, have been studied for their ability to enhance athletic performance and support cardiovascular health. The key is their conversion to nitric oxide, which helps dilate blood vessels. Evidence supports benefits for endurance athletes and modest blood pressure reduction, but results can vary. Research also explores potential antioxidant and anti-inflammatory effects.

Key Points

Nitric Oxide Production: Beet supplements work primarily by providing dietary nitrates, which your body converts into nitric oxide to relax and widen blood vessels.
Enhanced Athletic Performance: Evidence strongly supports that beet supplements can improve endurance and reduce the oxygen cost of exercise, benefiting athletes.
Blood Pressure Reduction: Consistent intake of beet supplements has been shown to result in a modest, but significant, reduction in systolic and diastolic blood pressure.
Anti-inflammatory Effects: The betalain antioxidants in beets help reduce oxidative stress and inflammation throughout the body, supporting overall health.
Improved Muscle Recovery: Post-exercise muscle soreness and recovery times may be improved with beet supplementation, though results can vary.
Not a Miracle Cure: While beneficial, beet supplements offer modest results and should be considered part of a healthy diet and lifestyle, not a replacement for medical treatment.
Third-Party Testing: To ensure quality and potency, consumers should look for beet supplements that have been verified by independent third-party organizations.

The Science Behind Beet Supplements

To understand whether do beet supplements really work, one must first look at their primary active ingredient: dietary nitrate. Beets are a rich source of inorganic nitrates, which the body converts into nitric oxide (NO). This conversion is a key mechanism for the supplement's reported benefits.

Nitrate-to-Nitric Oxide Pathway: When you ingest nitrates from beet supplements, they are first absorbed and then secreted into saliva. Oral bacteria convert this nitrate into nitrite. When swallowed, the nitrite is further converted into nitric oxide, a powerful vasodilator.
Vasodilation and Blood Flow: Nitric oxide relaxes and widens blood vessels, a process called vasodilation. This increased blood flow allows for more efficient oxygen and nutrient delivery to muscles and organs, which is the basis for many of the performance-enhancing and cardiovascular effects attributed to beet supplements.
Other Bioactive Compounds: Beyond nitrates, beets contain betalains, which are potent antioxidants and anti-inflammatory agents. These compounds help protect cells from oxidative stress and may play a role in overall health.

Impact on Athletic Performance

One of the most widely studied benefits of beet supplements is their effect on athletic performance, especially in endurance sports.

How Beets Boost Endurance

Studies have shown that beet supplementation can increase stamina and reduce the oxygen cost of exercise. This means athletes can perform for longer periods with less effort. The mechanism is thought to involve:

Improved Mitochondrial Efficiency: Nitrates from beets can make mitochondria—the powerhouses of your cells—more efficient at generating energy.
Enhanced Muscle Contraction: Increased nitric oxide can also help improve muscle contraction efficiency, further contributing to endurance.
Reduced Time to Exhaustion: Athletes taking beet supplements have been shown to have better "time to exhaustion," meaning they can perform high-intensity exercise for a longer duration.

Benefits for Strength and Recovery

While the evidence for endurance is stronger, beet supplements may also aid in other areas of fitness:

Muscle Soreness Reduction: Reviews have found that beet supplements can help accelerate short-term recovery from exercise-induced muscle damage, reducing soreness after workouts.
Strength in Fatigue: Some studies on resistance training suggest that beet supplements can help maintain muscle strength in a fatigued state, rather than at rest.

Comparison of Athletic Benefits


Feature	Beetroot Supplements	Placebo	Scientific Rationale
Aerobic Endurance	Can increase stamina and reduce oxygen cost of exercise.	No effect on endurance capacity.	Increased nitric oxide improves vasodilation and oxygen delivery to muscles.
Muscle Recovery	May speed up recovery and reduce muscle soreness.	No impact on post-exercise recovery.	Anti-inflammatory and antioxidant properties of betalains assist in muscle repair.
Maximal Strength	Minimal or no effect in rested state; potential benefit in fatigued state.	No impact on muscle strength.	Improved oxygen delivery may benefit fatigued muscles, but not maximal force output.
Efficiency	Improves mitochondrial efficiency during exercise.	No effect on cellular energy production.	Nitrates enhance mitochondrial function, allowing for more energy from oxygen.

Cardiovascular and General Health Benefits

Beet supplements are also investigated for their broader health impacts, primarily related to their effect on blood vessels and inflammation.

Blood Pressure Regulation

High dietary nitrate intake from beets has been consistently linked to lower blood pressure in several human studies, particularly in those with hypertension. The mechanism is a direct result of the vasodilation caused by nitric oxide production, which eases the strain on the cardiovascular system. However, for individuals already on blood pressure medication, supplementation should be discussed with a healthcare provider.

Antioxidant and Anti-inflammatory Properties

Chronic inflammation is a root cause of many diseases, including cardiovascular issues and type 2 diabetes. The betalain pigments in beets act as powerful antioxidants, scavenging free radicals that cause cellular damage and inflammation. By fighting oxidative stress, beet supplements may contribute to overall health and help manage inflammatory conditions.

Cognitive Function

Some research suggests that increased cerebral blood flow from nitrate-induced vasodilation could benefit cognitive function, particularly in older adults. Studies have found improvements in short-term memory and executive function following beet supplement consumption. This is an area of ongoing research, and more studies are needed to confirm these findings across different populations.

How to Choose a Quality Beet Supplement

Not all beet supplements are created equal. Since the supplement industry lacks robust FDA regulation, it is crucial to choose a product that is independently tested for purity and potency. Look for certifications from third-party organizations such as NSF International or USP to ensure the supplement contains what it claims to on the label.

Conclusion: So, Do Beet Supplements Really Work?

The answer to the question, do beet supplements really work, is a qualified 'yes.' A substantial body of evidence supports their efficacy for specific health and performance goals. For endurance athletes, the nitrate content can reliably boost stamina and reduce time to exhaustion. For individuals looking to support cardiovascular health, regular consumption can help manage blood pressure. The antioxidant and anti-inflammatory properties of betalains also contribute to broader health benefits. However, it is important to manage expectations, as the effects are often modest, and they are not a cure-all. Whole beets remain a fantastic source of nutrients and fiber, which many supplements lack. As always, consulting with a healthcare provider is recommended before starting any new supplement regimen.

Outbound Link: See an in-depth review of beet supplement research on Verywell Health.

Frequently Asked Questions

The key active ingredient in beet supplements is dietary nitrate, which the body converts into nitric oxide, a molecule that helps relax and expand blood vessels.

Beet supplements can enhance athletic performance, particularly endurance, by improving blood flow and making your muscles' use of oxygen more efficient, allowing you to exercise for longer.

Yes, several studies indicate that consistent intake of beet supplements can lead to a modest but statistically significant reduction in blood pressure, especially in individuals with hypertension.

While supplements offer a concentrated dose of nitrates, whole beets provide additional beneficial fiber that is often missing from powders and juices. Whole beets are generally a healthy choice, but supplements can be a convenient alternative for a performance boost.

Yes, beets contain powerful antioxidants called betalains, which have been shown to have anti-inflammatory effects by fighting oxidative stress and cellular damage.

For best results related to athletic performance, most experts recommend taking a beet supplement or juice about two to three hours before exercise to allow enough time for the nitrates to convert to nitric oxide.

The most common and harmless side effect is beeturia, which is a reddish or pink discoloration of urine. Some individuals may experience mild stomach discomfort. If you have low blood pressure or take blood pressure medication, consult a doctor first.