Beet
Solid evidence for lowers blood pressure via nitric oxide. Not a miracle worker, but genuinely useful for the right person.
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Verdict
7/10 Solid
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Evidence
Grade B / 100+ Studies
Lowers blood pressure via nitric oxideImproves exercise endurance (2-3%)Enhances blood flow and oxygen delivery
Norans Kepals, Independent Researcher & Supplement Expert
March 1, 2026
The No-BS Summary
8 things. 60 seconds. Everything you need.
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WHAT IT DOES
One of the best natural sources of dietary nitrates. Genuinely improves exercise performance and blood pressure when dosed right.
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DOES IT WORK?
Good pick. Beetroot is one of the best-studied performance foods in sports nutrition. Dietary nitrates convert to nitric oxide, improving blood flow, reducing oxygen cost of exercise, and lowering blood pressure. The catch: you need real doses (500 ml juice or 5-6 g concentrated powder). Many supplements underdose it badly. When properly dosed, this really works.
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HOW MUCH TO TAKE
5-8 g beet powder (providing 6-8 mmol nitrate) or 500 ml beet juice
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COST
Budget-friendly. $20-35/month for quality brands.
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FIRST 24 HOURS
Don't expect miracles on day one. It's building in your system.
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AFTER A FEW WEEKS
Most people notice something by week 2-3.
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SAFETY
Few things to check: can turn urine and stool red (harmless), needs adequate dose (many products underdose). Worth mentioning to your doc.
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HOW IT FEELS
Effects vary person to person. Give it time.
2The Breakdown
Quick Answers
Dose-Response Curve
How effective is beet at different doses? Here's what the research shows.
Effectiveness %
0
25
50
75
100
MIN 3.0g
SWEET SPOT 6.0g
PLATEAU 12.0g
Dose (mg)
0-54%
Sub-therapeutic
<3.0g
54-80%
Effective
3.0g-6.0g
~80%
Optimal
6.0g
80%
Diminishing
>12.0g
Moderate confidenceBased on clinical data + estimates
Source: Jones, 2014; Dominguez et al., 2017; Siervo et al., 2013Bottom line: Most research uses 6.0g daily. Below 3.0g, you're probably wasting money. Above 12.0g, you're not getting extra benefit.
Dosing Guide
When
As directed
How
5-8 g beet powder (providing 6-8 mmol nitrate) or 500 ml beet juice
Food
With or without food
Onset & Feel
Builds Over Time
Effects vary
Effects vary person to person. Give it time.
Cycle
As needed
How to Take It
Beet comes in several formats. Pick what fits your lifestyle.
Capsules/Tablets
Pre-measured doses, easy to take.
✓ Convenient✓ No taste✓ Portable✗ More expensive✗ May need multiple
Powder
Mix with water or a shake.
✓ Cheapest✓ Flexible dosing✗ Needs mixing✗ Taste varies
Softgels
Oil-based for fat-soluble nutrients.
✓ Better absorption for fats✓ No taste✗ Larger pills
Pick this:
Capsules for convenience, powder for value.
Skip this:
Check for unnecessary fillers and additives.
Delivery affects convenience and cost, not usually effectiveness.
Did you know?
Many studies and counting.
Heads Up
Generally safe at recommended doses. Talk to your doc if you have concerns. Check with your doc if: Can turn urine and stool red (harmless), Needs adequate dose (many products underdose).
3Deep Dive
The Science, Simplified
For those who want the full picture
Beet has emerging evidence.
Trust Signals
Grade B
Evidence
50+
Studies
30
Human Trials
0
Meta-analyses
👍 Strong evidence. Most claims hold up under scrutiny.
Mechanism of Action
Beetroot is rich in inorganic nitrate. Oral bacteria reduce nitrate to nitrite, which further converts to nitric oxide (NO) in the body. NO causes vasodilation, reducing blood pressure and improving oxygen efficiency during exercise.
Research Summary
Scientific consensus: undefined/10.
Consensus: /10STRONG Evidence
Origins & Manufacturing
Where does beet come from? Let's get nerdy.
How It's Made
Manufacturing process varies by supplier.
What to Look For
✓ Third-party tested✓ GMP certified
Drug & Supplement Interactions
4For You
Is Beet right for YOU?
Get a personalized verdict based on your health profile.
Products with Beet
Supplements that contain this ingredient
Medical Disclaimer
This content is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any supplement regimen, especially if you have medical conditions or take medications. ARE Supplements does not endorse any specific products.