June 25, 2026, 8:10 am | Read time: 7 minutes
Children generally don’t favor beets due to their earthy taste—athletes, however, appreciate them all the more. Extreme athlete Arda Saatçi, for instance, has sworn by the juice for years and drinks it daily. The red beet contains valuable nutrients that can enhance performance and support various bodily functions. FITBOOK author Laura Pomer explains which ones.
Studies Confirm the Effects of Beet Juice
Healthy beet juice is becoming a sports drink in the fitness world, promising more performance during training and improved recovery. Arda Saatçi, for example, who recently ran 600 kilometers across the U.S., enjoys drinking it in abundance to boost his performance and endurance. Whether there’s really something to it has already been the subject of various scientific studies—with positive results.
Researchers at the University of Exeter in the UK had 16 athletes (including rugby, football, and hockey players) drink 140 milliliters of beet juice daily for a week.1 On the seventh day, the men were to solve a series of cognitive tasks under time pressure on an exercise bike under heavy load.
The test was repeated at a later time. Again, the participants drank beet juice, but this time the nitrate had been removed. Nitrates, salts of nitric acid, are usually present in large quantities in the beet. The participants did not know in the blind study that they were dealing with a specially prepared juice on the second attempt.
It turned out: Under the influence of nitrate, the test subjects showed a three-and-a-half percent improvement in performance and also scored three percent better in the perception/cognitive test. “The results of the study suggest that beet juice improves both physical performance and decision-making, which are important in sports like rugby and football,” explains Professor Andrew Jones in a press release. He attributes the positive effects particularly to the nitrate.
More Oxygen in the Muscles
Nitrate naturally occurs in the soil and provides a good oxygen source for (crop) plants to form amino acids. But what does it do for humans?
After consumption, the body converts the plant nitrate into nitric oxide via saliva. This messenger substance dilates the blood vessels, thus boosting blood and oxygen flow to the muscles. The muscles work more efficiently, and the heart requires measurably less oxygen under stress, relieving the entire system. Additionally, the mix of vitamins, minerals, and antioxidants in the beet accelerates recovery after a workout.
Positive Effect on High Blood Pressure
Beet juice is also good for the blood in your body—at least that’s what scientific studies suggest. Regular consumption of beet juice seems to lower blood pressure naturally.2, 3
To achieve the reduction demonstrated in studies, you would need to drink about 300 to 500 milliliters of commercial juices from the supermarket daily.4,5 This would lower your blood pressure to about half the extent of a low-dose blood pressure pill. The effect sets in about two to three hours after drinking and lasts up to 24 hours.6
But beware: The juice is not a miracle cure that simply replaces prescribed medications or doctor visits. Those already taking blood pressure medication should never change the dosage on their own and should briefly discuss juice consumption with their doctor.
Protection Against Cavities
An Austrian study suggests that beets may protect against cavities.7 According to the scientists, nitrate is converted into nitrite by bacteria in the oral cavity, which could indirectly inhibit the growth of cavity-causing bacteria. For their research, the scientists had 46 participants drink either beet juice or a placebo for two weeks.
However, it should be noted that the study cannot be considered representative due to the limited number of participants.
Beet Juice in Menopause
Another study from 2024 examined how the consumption of beet juice affects menopause.8 During menopause, the female body produces less estrogen, which can lead to poorer blood vessel function and an increased risk of cardiovascular diseases. To clarify the significance of the vegetable juice in this regard, scientists at Pennsylvania State University recruited 24 healthy women in postmenopause. They were divided into:
- Early postmenopause: One to six years after the last menstrual period
- Late postmenopause: More than six years after the last menstrual period
Under strict dietary guidelines, one group of participants drank nitrate-rich beet juice daily, while the other group received nitrate-poor beet juice as a placebo. Before consumption, the so-called flow-mediated dilation of the brachial artery was measured—a standardized test to determine vessel function. The test was repeated 24 hours after the last intake. About 24 hours after the seven-day juice consumption, a venous blood sample was taken.
Beet Juice Promoted Blood Flow
The researchers observed a greater increase in the flow-mediated dilation of the brachial artery in the group that consumed nitrate-rich beet juice. This means: Blood circulation improved in the women, reducing the risk of cardiovascular diseases, which is particularly high during menopause. However, the positive effects of consumption only occurred immediately during the seven-day consumption phase—just one day after the last intake, the effect had already faded.
Green or White: Which Asparagus Is Healthier?
Green or White: Which Asparagus Is Healthier?
Tips for Buying, Storing, and Preparing
When buying fresh produce, make sure the beets are firm and plump. The skin should be smooth and unblemished. Beets can stay fresh for about two weeks if stored in the vegetable compartment of the refrigerator. The main season for beets is from September to March, but they are available year-round. They are also available pre-cooked and vacuum-packed in stores, which naturally extends their shelf life.
- As a side dish: Place the beets with the skin in salted water. Make sure the skin is unbroken, as otherwise, the beets would bleed too much, according to BZfE. Depending on their size, the vegetables need to cook for about 40 to 60 minutes. If you rinse the skin with cold water afterward, it can be peeled off more easily.
- As oven vegetables: Peel the beets and cut them into sticks. Then drizzle with a little olive oil and season with salt and pepper. Depending on your taste, herbs like rosemary and thyme or curry also go well with it. Bake the vegetables in the oven at 180 degrees until tender—this takes about 20 to 30 minutes, depending on their size. Hummus, herb quark, or a yogurt dip taste particularly good with the finished oven vegetables.
- As raw food: Clean the beets under running water, cut off the root base, then thinly peel the beets. Depending on the use, you can slice them, cut them into small cubes, or grate them. Combine the whole thing with orange, carrots, and apple, for example, and serve as a salad.
- As carpaccio: Fresh beets also taste excellent as an appetizer. To do this, slice the beet thinly and serve as carpaccio with arugula, goat cheese, and walnuts.
Speaking of bleeding: The beets stain heavily, so it’s best to wear gloves and an apron when handling them.
Conclusion
Beet juice has been shown to affect athletic performance and recovery. It is recommended as a sports drink and very likely also (supportively) for lowering blood pressure—but it does not replace treatment by a specialized doctor for severe high blood pressure.
By the way: Before you get startled when looking into the toilet bowl, your urine might turn reddish after consuming beet juice. This is due to the vegetable dye and, in all likelihood, has no serious background.