Does Beetroot Juice Help with Breathing? The Scientific Evidence Explained

January 8, 2026 •

4 min read

Studies have shown that nitrates found in beetroot juice can be converted by the body into nitric oxide, a compound that helps relax and dilate blood vessels. This article delves into how this process affects respiratory function, examining the benefits for those with specific lung conditions and athletes looking to improve endurance.

Quick Summary

Beetroot juice is rich in nitrates that convert to nitric oxide, which improves blood flow, oxygen delivery, and exercise efficiency. This can benefit people with respiratory conditions and athletes, but results can vary based on dosage, timing, and individual health.

Key Points

Nitric Oxide Production: Beetroot's high nitrate content is converted into nitric oxide, a molecule that dilates blood vessels and improves oxygen delivery to muscles and lungs.
Benefits for COPD: Regular consumption of beetroot juice has been shown to improve exercise capacity and reduce blood pressure in patients with Chronic Obstructive Pulmonary Disease.
Athletic Performance Enhancement: Athletes can experience improved stamina and endurance due to increased oxygen efficiency during exercise, especially in endurance sports.
Variable Effects on Asthma: While some studies suggest anti-inflammatory benefits from beetroot's compounds, the juice may exacerbate asthma in some cases due to high sugar and oxalate levels.
Supports Lung Health Nutrients: Beyond nitrates, beetroot provides antioxidants, vitamins, and minerals like magnesium and potassium, which contribute to overall lung health.
Consider Dosage and Timing: For optimal results, timing and dosage are important, especially for athletes; chronic, daily intake often yields greater benefits.

The Science Behind Beetroot's Respiratory Benefits

Beetroot has gained significant attention for its potential health benefits, particularly its positive effects on cardiovascular and respiratory systems. The key to these benefits lies in its high concentration of dietary nitrates. When consumed, these nitrates are processed by bacteria in the mouth and then converted into nitric oxide (NO) within the body. This powerful molecule acts as a vasodilator, meaning it relaxes and widens blood vessels. This vasodilation improves blood flow and enhances the efficiency of oxygen delivery to muscles and vital organs, including the lungs.

The Impact on Specific Lung Conditions

Research suggests that beetroot juice may be particularly beneficial for individuals with certain respiratory conditions. Chronic Obstructive Pulmonary Disease (COPD), for example, causes breathing difficulties and reduced exercise tolerance. Studies have shown that a regular intake of beetroot juice supplements can improve blood pressure, walking distance, and exercise capacity in COPD patients. The increased nitric oxide availability helps improve muscle efficiency, allowing patients to perform the same amount of work with less oxygen. Additionally, the anti-inflammatory properties of beetroot's antioxidants may help alleviate inflammation in the respiratory system.

While the evidence for conditions like COPD is promising, the effect on asthma is more complex. Initial studies and anecdotal evidence pointed to potential anti-inflammatory benefits. However, a recent review suggests that while beetroot's bioactive compounds, like betalains, possess asthma-managing properties, the juice itself may not be universally beneficial. The presence of sugars and oxalates in the juice could potentially counteract the positive effects or even exacerbate symptoms for some individuals. Therefore, individuals with asthma should consult a healthcare professional before incorporating beetroot juice into their routine.

How Beetroot Juice Helps Athletes Breathe Better

Athletes and physically active individuals can also benefit from beetroot juice's effects on oxygen efficiency and endurance. By improving blood flow and oxygen delivery to the working muscles, beetroot juice can delay the onset of fatigue and improve exercise performance. Studies have shown that both acute (dosed a few hours before exercise) and chronic (daily for several days) supplementation can increase endurance and reduce the amount of oxygen required during submaximal exercise. This leads to greater stamina and improved time-trial performance, especially in endurance sports like cycling, swimming, and running. Interestingly, some studies suggest the benefits might be more pronounced in non-elite athletes or during lower-intensity efforts, as elite athletes may already have highly efficient physiological systems.

Other Nutritional Components Supporting Respiratory Health

Beyond nitrates, beetroot is packed with other nutrients that support overall lung function:

Antioxidants: Beetroot is rich in antioxidants like vitamin C, which helps protect lung tissue from oxidative damage caused by inflammation.
Potassium: This essential mineral helps regulate blood pressure, which can ease the load on the cardiovascular system and improve lung function.
Magnesium: Adequate magnesium intake can help relax the muscles in the lungs and airways, improving airflow.
Carotenoids: Beetroot and its greens contain carotenoids, which have anti-inflammatory properties and support lung health.
Fiber: A fiber-rich diet is linked to better lung function, and beetroot provides a healthy dose.

Beetroot Juice vs. Other Respiratory Supplements


Feature	Beetroot Juice	Traditional Supplements (e.g., Magnesium, Vitamin C)	Standard Medical Treatments (e.g., Inhalers)
Primary Mechanism	Converts dietary nitrates into nitric oxide, enhancing oxygen delivery.	Replenishes specific vitamin/mineral deficiencies linked to lung health.	Directly addresses respiratory symptoms like airway constriction or inflammation.
Key Benefit	Improves oxygen efficiency and endurance; supports cardiovascular function.	Supports immune function, reduces inflammation, and relaxes muscles.	Provides immediate relief for symptoms like wheezing and shortness of breath.
Effect Profile	Subtler, gradual effects; requires consistent intake for optimal results.	Can offer more targeted or immediate benefits depending on the deficiency.	Rapid and often life-saving relief for acute symptoms; essential for managing conditions.
Safety & Side Effects	Generally safe with common side effects being beeturia (red urine) and potential oxalate concerns for those prone to kidney stones.	Varies by supplement; requires careful dosage to avoid adverse effects.	Can have side effects, and long-term use requires medical monitoring.
Cost	Relatively low cost, especially when juicing whole beets yourself.	Varies widely depending on the supplement and brand.	Can be a significant ongoing expense, often covered by insurance.

How to Incorporate Beetroot for Better Breathing

To maximize the potential breathing benefits, consider these practical tips:

Juice it up: The most common method is consuming beetroot juice. Concentrates are also available, often used by athletes for precise dosing.
Timing is key: For acute performance enhancement, drink beetroot juice about 2 to 3 hours before exercise. For long-term benefits, consistent daily consumption is important.
Consider the source: Choose high-nitrate varieties or supplements. Note that processing methods can affect nutrient levels.
Combine with a healthy diet: Beetroot is a supplement, not a replacement for a balanced diet. Incorporate other lung-supportive foods like leafy greens, berries, and nuts.
Avoid caffeine: Some studies suggest that combining beetroot juice with caffeine may undermine its cardiorespiratory benefits.

Conclusion

In summary, beetroot juice can positively influence breathing by leveraging its high nitrate content to produce nitric oxide. This leads to improved oxygen delivery and more efficient blood flow, offering significant benefits for individuals with conditions like COPD and athletes seeking to boost endurance. While research supports its role in enhancing respiratory function and exercise capacity, it's not a magic bullet and should be considered part of a broader, healthy lifestyle. The effects can vary depending on the specific respiratory condition, individual physiology, and dosage. Always consult a healthcare provider before using beetroot juice as a therapeutic intervention, especially for managing a serious medical condition like asthma or COPD. Incorporating this vibrant vegetable, whether juiced or in powder form, is a promising and natural way to support overall respiratory and cardiovascular health.

For more information on the effects of beetroot juice on respiratory health, see the comprehensive review on dietary nitrates in patients with COPD: Dietary Beetroot Juice – Effects in Patients with COPD: A Review.

Frequently Asked Questions

The nitrates in beetroot juice are converted into nitric oxide (NO) in the body. Nitric oxide helps relax and widen blood vessels, which improves circulation and enhances the delivery of oxygen to muscles and organs, including the lungs.

Yes, several studies have shown that regular intake of beetroot juice can benefit people with COPD. It has been found to help lower blood pressure, improve walking distance, and increase exercise capacity by enhancing oxygen efficiency.

For exercise performance, consuming beetroot juice about 2-3 hours before a workout is often recommended. For general health benefits, consistent daily intake over several days is typically more effective. Always follow product-specific recommendations or consult a healthcare provider.

The evidence is mixed. While some components of beetroot have anti-inflammatory properties, the high sugar and oxalate content in the juice could potentially worsen symptoms for some people with asthma. It is best to consult with a healthcare provider before use.

Yes, by improving oxygen efficiency and blood flow, beetroot juice helps delay the onset of fatigue, allowing athletes to sustain higher intensities for longer periods. It has been shown to improve time-to-exhaustion and overall performance in endurance sports.

The most common side effect is beeturia, which is a harmless condition that causes red or pink-colored urine and stool. Excessive intake may raise concerns for individuals prone to kidney stones due to its oxalate content.

Research suggests that the form of consumption can matter, with some studies indicating that juicing might preserve certain compounds more effectively than drying. However, the powder offers convenience. The best form depends on personal preference and a person's willingness to integrate it into their diet.

Some research suggests that caffeine might interfere with the ergogenic benefits of beetroot juice. It is also advised to avoid using oral antiseptic rinses, as they can inhibit the oral bacteria needed for nitrate conversion.