Beet juice has become a common supplement and health tonic for both health and performance.

In a recent article, I summarised the evidence from reviews of trials on beet juice.

Some of the key points were:

  • Beet juice is nutrient-dense and contains carotenoids (pro-vitamin A) vitamins B1, 2, 3, 5, 6, and 9, C, sodium, calcium, iron, phosphorous, potassium, magnesium, and zinc.
  • Beet juice is rich in antioxidant polyphenols and dietary nitrate.
  • Nitrate is converted to nitric oxide which helps improve blood pressure and performance and might be beneficial to brain and gut health.

Summary of performance benefits

  • Overall, studies suggest that beet juice benefits endurance.
  • Beet juice has been shown to benefit sprint performance in many people.
  • Results can vary between individuals (so, best to try for yourself)

Summary of other benefits

  • Beet juice improves blood pressure (mostly by reducing systolic blood pressure)
  • Betalains and polyphenols from beets increase beneficial metabolites from the gut microbiota.
  • Dietary nitrates from beets help to improve circulatory activity in the brains of people with Alzheimer’s.
  • Betanin compounds in beets help to reduce the accumulation of dysfunctional, misfolded proteins in Alzheimer’s disease.

Check out the full (referenced) article: Beet Juice: A Summary of Health and Performance Effects

How to use beet juice

For health: Eat a vegetable-rich diet and supplement with 1 x high-nitrate beet shot or drink a large glass of beet juice daily.

For performance: 2 shots of high-nitrate beet juice for 3-6 days before an event (inclusive of the event day)

Beet-It Beet Juice and Beet Shots are the ‘gold standard’ for beet supplementation used by Olympians and professional athletes around the world.  

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