Beetroot & Dietary Nitrates: What the Research Says
Beetroot has been a staple food for centuries, but in recent years it has become one of the most widely studied vegetables in sports nutrition. The reason isn't just its vibrant color—it's the naturally occurring dietary nitrates found in beets.
Researchers have spent more than a decade studying how dietary nitrates are processed by the body and their potential role in exercise performance, circulation, and nitric oxide production. While responses vary from person to person, beetroot remains one of the best-known natural food sources of dietary nitrates and continues to be an area of active scientific research.
What Are Dietary Nitrates?
Dietary nitrates are naturally occurring compounds found in vegetables. They are especially abundant in:
- Beetroot
- Arugula
- Spinach
- Swiss chard
- Celery
- Lettuce
In fact, leafy greens and root vegetables account for the majority of nitrate intake in many diets. Unlike nitrates used as preservatives in processed meats, dietary nitrates from vegetables are consumed alongside vitamin C, polyphenols, and other naturally occurring plant compounds.
How Beetroot Supports Nitric Oxide Production
One reason beetroot has attracted so much scientific interest is the body's ability to convert dietary nitrate into nitric oxide.
The process looks like this:
- You consume nitrate-rich vegetables like beetroot.
- Beneficial bacteria in the mouth convert nitrate into nitrite.
- The body can further convert nitrite into nitric oxide when needed.
Nitric oxide is a naturally occurring signaling molecule involved in several normal physiological processes, including regulation of blood flow and communication between cells. Because of this pathway, researchers have extensively studied dietary nitrate intake from foods like beetroot.
Why Athletes and Active People Drink Beetroot
Beetroot juice has become especially popular among runners, cyclists, and endurance athletes because dietary nitrate supplementation has been widely studied in exercise science.
Research has explored whether dietary nitrates may:
- Improve exercise efficiency during endurance activities
- Reduce the oxygen cost of submaximal exercise
- Support endurance performance under certain conditions
It's important to note that results aren't universal. Benefits appear to depend on factors such as training status, exercise type, dosage, and timing, and not every study finds the same effects. Researchers continue to investigate which individuals are most likely to respond.
Why Beetroot Is More Than Just Nitrates
Although dietary nitrates receive most of the attention, whole beetroot naturally contains other plant compounds, including:
- Betalain pigments, which give beets their deep red color
- Naturally occurring polyphenols
- Folate
- Potassium
These nutrients contribute to beetroot's overall nutritional profile and are one reason many people choose food-based sources rather than isolated ingredients.
Does Cooking Affect Nitrate Content?
Nitrate levels naturally vary depending on the variety of beet, growing conditions, harvest timing, and storage. Preparation methods can also influence nitrate content.
For people looking to incorporate dietary nitrates into their routine, beetroot is commonly consumed as:
- Fresh beets
- Roasted beets
- Beet juice
- Concentrated beetroot shots
- Beet powder
Researchers often use concentrated beetroot juice in clinical studies because it allows for more consistent nitrate intake than whole vegetables alone.
A Convenient Way to Add Beetroot to Your Routine
Beet Goes On is a convenient way to enjoy organic beetroot as part of an active lifestyle:
- Made with organic ingredients
- Cold-pressed for freshness
- Made with real fruits and vegetables, not proprietary blends or concentrates
- Easy to enjoy before workouts, outdoor activities, or busy mornings
- Naturally occurring dietary nitrates from beetroot
Frequently Asked Questions
Is beetroot naturally high in dietary nitrates?
Yes. Beetroot is considered one of the richest natural food sources of dietary nitrates, alongside vegetables such as spinach, arugula, and Swiss chard.
Is beetroot the same as nitric oxide?
No. Beetroot contains dietary nitrates, which the body can convert into nitrite and then nitric oxide through a series of natural biological processes.
Why do runners drink beetroot juice?
Many endurance athletes choose beetroot because dietary nitrate supplementation has been studied for its potential role in exercise performance. Research findings vary depending on the individual, exercise type, and supplementation protocol.
When should you drink beetroot?
Research studies examining exercise performance commonly provide beetroot juice approximately two to three hours before endurance activity, although study protocols vary considerably. Try beetroot wellness shots for a convenient format option.
The Bottom Line
Beetroot is much more than a colorful root vegetable. As one of nature's richest sources of dietary nitrates, it has become a focal point of nutrition and exercise research for its role in the nitrate–nitrite–nitric oxide pathway.
While scientists continue to study exactly who benefits most and under what conditions, incorporating nitrate-rich vegetables like beetroot into a balanced diet is one practical way to increase intake of naturally occurring plant nutrients. Whether you're training for a race, staying active, or simply looking to include more vegetables in your routine, beetroot offers a simple, food-first option backed by a growing body of scientific interest.
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