Benefits of Beetroot Supplements for Health & Performance

While completing my master’s degree in nutrition education, I learned about the science behind beetroot supplements and their ability to enhance endurance, improve oxygen efficiency, and support cardiovascular health.

However, I truly experienced the benefits firsthand while living in Poland, where beetroot juice is both common and popular.

During my time playing professional basketball there, I regularly drank beetroot juice before games and practices, noticing a tangible boost in my stamina and performance.

After seeing how effective it was, I began experimenting with different beetroot supplements to optimize these benefits further.

Over time, my two favorite options became Beet It Sport Shots and Force Factor Beetroot Chews, both of which deliver concentrated doses of nitrates for peak athletic performance.

Rich in dietary nitrates, beetroot is known for its vasodilatory effects, increasing nitric oxide (NO) levels and optimizing blood flow.

Research suggests that beetroot supplements can improve exercise performance, reduce fatigue, and support muscle recovery, making it a valuable addition to an athlete’s nutrition plan (Jones et al., 2018).

Athletes across various disciplines, including endurance sports, strength training, and high-intensity interval training (HIIT), have explored the benefits of beetroot supplements for performance optimization.

As a natural, plant-based supplement, beetroot offers a scientifically supported alternative to synthetic ergogenic aids and is one of the best supplements for athletic performance.

The Science Behind Beetroot and Nitric Oxide

Beetroot is one of the richest natural sources of dietary nitrates. Upon consumption, nitrates are converted into nitrites via oral bacteria and further reduced to nitric oxide (NO) in the stomach and bloodstream.

Nitric oxide plays a crucial role in vasodilation, increasing blood vessel diameter and improving oxygen delivery to working muscles (Chen et al., 2008).

This process enhances endurance, reduces the oxygen cost of exercise, and improves time to exhaustion in both aerobic and anaerobic activities.

A systematic review and meta-analysis published in Nutrients (2021) found that beetroot supplementation significantly improves VO₂ max, time-to-exhaustion, and exercise efficiency in endurance athletes (Domínguez et al., 2021).

These effects are particularly pronounced in submaximal and prolonged activities, such as long-distance running and cycling.

Another study reported that trained cyclists who consumed beetroot juice reduced their oxygen consumption by 5%, demonstrating improved metabolic efficiency (Jones et al., 2018).

The benefits of beetroot supplementation extend beyond endurance sports.

Strength-based athletes also experience enhanced muscular power output due to improved blood flow and oxygenation of muscle tissue (Peeling et al., 2019).

Benefits of Beetroot Supplements for Athletic Performance

Beetroot supplements have become a game-changer for athletes seeking a natural performance boost.

Packed with dietary nitrates that enhance nitric oxide production, beetroot helps improve endurance, increase power output, and accelerate recovery.

Whether you’re an endurance athlete, strength trainer, or weekend warrior, incorporating beetroot into your routine can optimize oxygen efficiency, reduce muscle fatigue, and support overall cardiovascular health, making them an excellent natural pre-workout alternative.

Enhanced Endurance and Stamina

Numerous studies indicate that beetroot supplementation improves aerobic endurance by increasing oxygen efficiency.

A study published in Medicine & Science in Sports & Exercise found that trained cyclists who consumed beetroot juice experienced a 2-3% improvement in time trial performance (Lansley et al., 2011).

This improvement is attributed to reduced ATP (adenosine triphosphate) demand at a given workload, meaning that athletes can sustain high-intensity efforts for longer durations.

Improved Blood Flow and Oxygen Delivery

The nitric oxide derived from beetroot supplementation helps dilate blood vessels, increasing blood flow to muscles.

This improved circulation enhances oxygen and nutrient delivery while reducing lactate accumulation, which delays muscle fatigue (Bailey et al., 2009).

By improving mitochondrial efficiency, beetroot allows athletes to perform at higher intensities with less perceived effort.

Increased Power Output and Strength

While endurance athletes benefit the most, strength athletes may also experience performance improvements.

Research published in The Journal of Strength and Conditioning Research reported that beetroot supplementation led to significant improvements in maximal power output and muscular endurance in resistance-trained individuals (Mosher et al., 2016).

By increasing the rate of force development and neuromuscular efficiency, beetroot supports explosive movements crucial for power-based sports.

Reduced Muscle Fatigue and Faster Recovery

Beetroot contains antioxidants, including betalains, which help reduce oxidative stress and inflammation (Clifford et al., 2015).

These properties contribute to faster post-workout recovery and reduced muscle soreness.

A study in Nutrients (2024) found that athletes who consumed beetroot juice post-workout experienced a significant reduction in muscle damage markers, suggesting a protective effect against exercise-induced stress (Vilar et al., 2024).

Improved Sprint Performance and Anaerobic Capacity

Beetroot supplementation has been shown to enhance repeated sprint performance by improving anaerobic energy metabolism.

A study in the European Journal of Applied Physiology found that soccer players who consumed beetroot juice showed a 3.4% improvement in sprint performance due to increased phosphocreatine resynthesis between sprints (Thompson et al., 2016).

This is particularly beneficial for team sports that require repeated bursts of high-intensity efforts.

General Health Benefits of Beetroot Supplements

Beyond athletic performance, beetroot supplements offer a range of health benefits that support overall well-being.

Thanks to their high nitrate content, powerful antioxidants, and essential vitamins and minerals, beetroot supplements contribute to heart health, cognitive function, immune support, and more.

Supports Heart Health and Blood Pressure Regulation

Beetroot is well known for its ability to promote cardiovascular health by improving blood flow and lowering blood pressure.

The nitrates in beetroot are converted into nitric oxide, which helps relax and dilate blood vessels, reducing strain on the heart.

Several studies have found that regular beetroot supplementation can lower systolic and diastolic blood pressure, making it a natural option for individuals managing hypertension (Kapil et al., 2015).

Enhances Cognitive Function and Brain Health

Improved blood flow from nitric oxide production also benefits the brain, leading to enhanced cognitive function, focus, and memory.

Research suggests that beetroot supplementation can increase cerebral blood flow, particularly in older adults, potentially reducing the risk of neurodegenerative diseases such as dementia and Alzheimer’s (Wightman et al., 2015).

This makes beetroot a valuable supplement for individuals looking to maintain mental sharpness and cognitive longevity.

Boosts Immune Function and Reduces Inflammation

Beetroot is packed with antioxidants, including betalains and vitamin C, which help reduce oxidative stress and inflammation in the body.

These properties can strengthen the immune system and lower the risk of chronic diseases, such as arthritis and metabolic disorders (Clifford et al., 2015).

Additionally, beetroot’s natural anti-inflammatory effects may aid in recovery from illness or injury.

Aids Digestion and Gut Health

Rich in fiber and natural prebiotics, beetroot supports a healthy digestive system by promoting gut microbiome balance.

The fiber content helps regulate bowel movements, prevent constipation, and support overall digestive health.

Some research suggests that beetroot’s betalains may have protective effects on the gut lining, reducing inflammation and promoting a healthier gut environment (Hobbs et al., 2013).

Supports Liver Detoxification

Beetroot contains compounds that assist in liver detoxification by stimulating the production of enzymes that help eliminate toxins from the body.

Betalains, in particular, support liver function and may help protect against liver damage caused by oxidative stress or exposure to toxins (Clifford et al., 2015).

Regular beetroot consumption can aid in maintaining a healthy liver and acting as a natural type of detoxification.

Promotes Skin Health and Anti-Aging Benefits

Thanks to its high antioxidant and vitamin C content, beetroot may contribute to healthier, more radiant skin.

Antioxidants help fight free radicals, reducing oxidative stress that contributes to premature aging, wrinkles, and skin damage.

Additionally, beetroot’s ability to improve circulation ensures that oxygen and nutrients are efficiently delivered to skin cells, promoting a natural glow.

How to Use Beetroot Supplements for Maximum Benefits

To maximize the performance and health benefits of beetroot supplements, proper dosage, timing, and consumption methods are essential.

Whether you’re an athlete looking to enhance endurance or someone seeking general wellness benefits, understanding how to incorporate beetroot supplements effectively can make a significant difference.

From choosing the right form to optimizing nitrate absorption, here’s how to get the most out of beetroot supplementation.

Dosage and Timing

The effectiveness of beetroot supplementation depends on the correct dosage and timing:

• Effective Dosage: 300-500ml of beetroot juice (or ~6-12mmol nitrate) taken 2-3 hours before exercise is the optimal dose based on current research (Jones et al., 2018).
• Long-Term Use: Daily supplementation for at least 3-7 days may yield more significant performance benefits compared to acute supplementation (Bailey et al., 2019).
• Supplement Forms: Beetroot can be consumed as juice, powder, capsules, or whole cooked beets.

Best Practices for Consumption

• Consume beetroot juice or supplements 2-3 hours before training to allow sufficient time for nitric oxide conversion.
• Avoid using mouthwash immediately before or after consuming beetroot, as it can inhibit the nitrate-reducing bacteria in the mouth that are essential for nitric oxide production (Wyllie et al., 2013).
• Pair with vitamin C-rich foods (e.g., citrus fruits) to enhance nitrate absorption and NO production.

Potential Side Effects and Considerations

Beetroot supplementation is generally safe, but some individuals may experience mild side effects:

• Beeturia: A harmless red discoloration of urine and stool due to the presence of betalain pigments.
• Digestive Issues: Some people may experience bloating or stomach discomfort, especially if consuming large amounts of beetroot juice.
• Hypotension: Since beetroot can lower blood pressure, those with hypotension or taking blood pressure medications should consult a healthcare professional before supplementing (Kapil et al., 2015).

Best Beetroot Supplements

Not all beetroot supplements are created equal, and choosing the right product can significantly impact performance and health benefits.

After experimenting with various options, I found that Beet It Sport Shots and Force Factor Beet Chews stood out as my top choices.

These supplements offer high-quality beetroot-derived nitrates in convenient forms, making them ideal for both athletes and general users looking to improve endurance, circulation, and overall vitality.

Both of these supplements provide a convenient and effective way to harness the power of beetroot. 

Beet It Sport Shots are perfect for athletes needing a high-dose nitrate boost before training, while Force Factor Beet Chews are a great option for daily cardiovascular support and general health.

Beet It Sport Shots

In my opinion, Beet It Sport Shots are the most effective beetroot supplements for athletic performance.

Each 70ml shot contains 400mg of dietary nitrates, which is a clinically researched dose known to improve oxygen efficiency and endurance.

Pros:

• Provides a potent, research-backed nitrate dose for performance enhancement.
• Convenient and fast-absorbing liquid format.
• Used by elite athletes, including Olympians and professional sports teams.

Cons:

• The taste of concentrated beet juice can be strong for some users.
• Higher price compared to other beetroot supplements.

Last update on 2025-03-27 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

Force Factor Total Beets

For those looking for an easy-to-take alternative, Force Factor Total Beets Soft Chews offer a tasty and effective way to get the benefits of beetroot.

Force Factor Total Beets comes in powder and soft chew options. Each serving contains 500mg of beetroot extract, along with grape seed extract, which further supports blood flow and cardiovascular health.

Pros:

• Delicious, chewable format makes it easy to incorporate into daily routines.
• Includes grape seed extract for enhanced circulation and heart health.
• No artificial flavors, colors, or preservatives.

Cons:

• Lower nitrate content compared to Beet It Sport Shots.
• Contains some added sugars, which may not be ideal for those avoiding extra carbs.

Last update on 2025-03-27 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

humanN SuperBeets Sport Pre Workout

If you want a simple and healthy stimulant-free pre workout supplement, humanN SuperBeets Sport Pre Workout is a great option. SuperBeets contains only micronized beetroot powder and vitamin C.

humanN SuperBeets is made from Non-GMO beets, and each serving contains the Nitric Oxide equivalent of three whole beets!

Last update on 2025-03-27 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

Final Thoughts: Are Beetroot Supplements Good for You?

Beetroot supplementation is a powerful natural ergogenic aid for athletes looking to enhance endurance, improve oxygen efficiency, and accelerate recovery.

With its ability to boost nitric oxide production, improve blood flow, and reduce muscle fatigue, beetroot is a versatile and research-backed performance enhancer.

Whether for endurance, strength, or sprint performance, incorporating beetroot supplements or juice into a training routine can provide measurable benefits.