June 25, 2026, 8:10 am | Read time: 6 minutes
Children generally don’t favor beets due to their earthy taste–athletes, however, appreciate them all the more. Extreme athlete Arda Saatci swears by beet juice, consuming 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 fitness world staple, promising increased performance during training and improved recovery. Whether there’s truth to this has 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 tasked with solving a series of cognitive challenges under time pressure on an exercise bike.
Later, the test was repeated. This time, the participants drank beet juice from which the nitrate had been removed. Nitrates, salts of nitric acid, are usually present in large quantities in the beet. In the blind study, the participants were unaware that they were consuming a specially prepared juice the second time around.
The results showed that under the influence of nitrate, the test subjects were three and a half percent more efficient and performed three percent better in the cognitive test. “The study results 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 primarily to the nitrate.
Read more from our colleagues at myHOMEBOOK: The best tips for planting beets in your vegetable garden
More Oxygen in the Muscles
Nitrate naturally occur in the soil and provide a good oxygen source for plants to form amino acids. But what benefit does it have for humans?
After consumption, the body converts plant nitrate into nitric oxide via saliva. This messenger expands the blood vessels, 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 post-workout recovery.
Positive Effects on High Blood Pressure
Beet juice is also beneficial for your blood–at least, that’s what scientific studies suggest. Regular consumption of beet juice seems to naturally lower blood pressure.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 begins about two to three hours after drinking and lasts up to 24 hours.6
But beware: The juice is not a miracle cure that can replace 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 researchers, bacteria in the mouth convert nitrate into nitrite, 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
A 2024 study examined how beet juice consumption 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, researchers 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 consumption. 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 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–the effect faded just one day after the last intake.
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Tips for Buying, Storing, and Preparing
When buying fresh produce, ensure the beets are firm and plump. The skin should be smooth and unblemished. Beets 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 skin in salted water. Ensure the skin is intact, as otherwise, the beets would bleed too much, according to BZfE. Depending on size, the vegetable needs to cook for about 40 to 60 minutes. Rinsing the skin with cold water afterward makes it easier to peel off.
- As oven vegetables: Peel the beets and cut them into sticks. Drizzle with a little olive oil and season with salt and pepper. Herbs like rosemary and thyme or curry also go well, depending on taste. Bake the vegetables in the oven at 180 degrees until tender–this takes about 20 to 30 minutes, depending on size. Hummus, herb quark, or a yogurt dip pair particularly well 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 use, they can be sliced, diced, or grated. Combine with orange, carrots, and apple, for example, and serve as a salad.
- As carpaccio: Fresh beets also taste excellent as an appetizer. Thinly slice the beet 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 a proven impact on athletic performance and recovery. It is recommended as a sports drink and likely also helps (supportively) in lowering blood pressure–but it does not replace treatment by a specialized doctor for severe hypertension.
By the way: Don’t be alarmed if you notice a reddish tint in your urine after consuming beet juice. This is due to the vegetable dye and, in all likelihood, has no serious implications.