Beets Health Benefits: What the Research Shows

Beets are one of the few everyday vegetables with solid human research behind them. Their natural nitrate helps your body make nitric oxide, which relaxes blood vessels. That is why the best-supported beet benefits are lower blood pressure, better blood vessel function and more stamina during exercise. They are also low in calories and rich in potassium and folate. They are a helpful food, not a medicine, and a few people should be careful with them. Here is what we know, what we do not, and how to put beets to work.

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TL;DR

Beets are rich in dietary nitrate, which your body converts to nitric oxide to help blood vessels relax.
A 2025 dose-response review found beetroot at up to 150 ml a day lowered systolic blood pressure by about 4.56 mmHg, with bigger effects in people with hypertension.
In older adults, beet juice can improve exercise tolerance, but the evidence for memory and thinking is mixed.
Beets do not replace blood pressure medication. Talk to your clinician first if you take it.
Watch out if you form calcium oxalate kidney stones, and do not give beets to babies under 1 year.

What is in a beet

Beets are a root vegetable, and the whole thing is useful: the earthy bulb and the leafy greens. According to USDA-based nutrition data, one cup of raw beets has about 58 calories, 3.8 grams of fiber, 442 mg of potassium and roughly 148 mcg of folate. That is a lot of nutrition for very few calories.

The deep red color comes from betalains, pigments that give beets their antioxidant reputation. The compound that matters most for your circulation, though, is nitrate. Beets are among the richest everyday dietary sources of it, and spinach and other leafy greens are close behind.

Here is how the nitrate story works, in plain terms:

You eat or drink beets, and nitrate enters your bloodstream.
Bacteria in your mouth and your body convert it to nitrite, then to nitric oxide.
Nitric oxide signals the smooth muscle in blood vessel walls to relax, so vessels widen and blood flows more easily.

That last step matters more as we age. Natural nitric oxide production declines over the years, which is one reason beets get so much attention for adults over 45.

Beets and blood pressure

This is the headline benefit, and the research here is the strongest.

A 2025 systematic review and dose-response meta-analysis covering 1,823 participants found that dietary nitrate lowers blood pressure in a dose-dependent way. Effects were more pronounced in people with high blood pressure than in the general population. For beetroot specifically, doses up to 150 ml a day produced a meaningful drop in medium-term systolic pressure of about 4.56 mmHg.

Meta-analysis figures for beetroot and blood pressure

That may sound small. Even a few points of systolic pressure, held over years, matter for heart and stroke risk, and this is a food-based change with no prescription involved.

There is also encouraging work in older people. A 2025 crossover trial reported by News-Medical found that beetroot juice lowered blood pressure in older adults but not in younger ones. The researchers linked the effect to shifts in oral bacteria and higher plasma nitrite. In other words, age may be exactly when this food has the most to offer.

An important caution on medication

Beets are a powerful vasodilator, and that cuts both ways. A systematic review of nitrate and nitrite in cardiovascular risk notes that dietary nitrate can add to the effect of blood pressure treatments. If you take blood pressure medication, do not stop it or swap it for beet juice. Tell your prescribing clinician before you start drinking beet juice daily, so your readings can be monitored.

The FDA has also issued warning letters to companies that market beetroot juice products with disease-treatment claims. We agree with that line. Beets belong in a root-cause, lifestyle-first approach, alongside good care. They are not a drug replacement.

Heart and blood vessel health

Blood pressure is only one piece. A meta-analysis of inorganic nitrate and nitrite in human trials reported:

Better endothelial function, with flow-mediated dilatation up by 0.59%. The endothelium is the thin lining of your blood vessels.
Lower arterial stiffness, with pulse wave velocity down by 0.23 m/s.
Reduced platelet aggregation, down 18.9%, which means platelets were less likely to clump.

Each of these is a marker tied to long-term cardiovascular health. They do not prove that eating beets prevents heart attacks, because the studies measure markers rather than events. But they show a consistent, plausible pattern.

Beets also bring potassium, which helps balance sodium and supports normal blood pressure, plus fiber that supports healthy cholesterol and digestion. If you want a food-first plan, a plate with beets, leafy greens, legumes and olive oil is a sound start. A plant-forward kitchen such as RĀW Superfood Café, which serves whole-ingredient plant-based bowls and cold-pressed juices, is a good example of the style of eating that makes root vegetables easy to enjoy.

Stamina and exercise performance

Athletes drink beet juice for a reason. Nitric oxide improves how efficiently muscles use oxygen. For people in midlife and beyond, that can mean walking, cycling or lifting feels a bit easier.

A systematic review of dietary nitrate in older adults found that an acute dose of roughly 400 to 500 mg of nitrate taken about 2.5 hours before activity significantly improved time to exhaustion. Results for other measures were more varied, so think of it as a modest edge, not a miracle.

If you want to try it:

Take your beet juice or beet powder about two to three hours before a workout or long walk.
Keep everything else the same for two weeks, then note how your effort feels.
Pair it with strength training. Beets help the engine run, but training builds the engine. Our guide to creatine for aging covers why training changes the results of any supplement.

Beets and the aging brain

Blood flow to the brain is a natural question. Beet juice appears to increase it. A small trial in older adults examined beet root juice together with exercise and the aging brain, building on earlier findings that beet juice boosts cerebral blood flow.

Here we want to stay honest. As the older-adult nitrate review points out, more blood flow does not consistently translate into better memory or information processing. Treat beets as a supportive piece of a brain-friendly pattern: sleep, movement, a nutrient-dense diet and good social connection. If brain health is your focus, read our piece on the APOE4 diet and what the MIND findings tell you and our guide to butyrate and your brain.

Raw, cooked, juiced or powdered?

The best form is the one you will actually eat regularly. Each has trade-offs.

Form	Strengths	Trade-offs
Raw (grated in salads, slaw)	Keeps the most heat-sensitive nutrients, adds crunch	Earthy taste, tougher on some stomachs
Roasted or steamed	Sweeter, softer, easier to digest	Some folate and vitamin C is lost to heat and water
Juice	Concentrated nitrate, fast to take before exercise	Less fiber, more natural sugar per serving
Powder or capsules	Convenient, portable, consistent	Nitrate content varies by product, so read labels

A few practical tips:

Steam or roast rather than boil. Boiling leaches nutrients into the water. If you do boil, use the cooking water in soup.
Eat the greens. Beet tops are rich in minerals and delicious sautéed with garlic.
Go easy on mouthwash. Antibacterial mouthwash can disrupt the oral bacteria that turn nitrate into nitrite. The 2025 older-adult findings above point to the importance of those bacteria.
Start small. A half cup of cooked beets or a small glass of juice is plenty to begin.

If juice is your choice, the dose in the studies above is a guide, not a prescription. More is not better, and a handful of people feel dizzy when their pressure drops too far.

A simple week with beets

You do not need a cleanse. Try this:

Monday: Grate raw beet into a slaw with apple and lemon.
Wednesday: Roast a tray of beets with olive oil and rosemary, then add some to a grain bowl with walnuts. Our guide to the science-backed benefits of walnuts shows why they pair well.
Friday: Blend a small amount of cooked beet into a smoothie with berries and ginger.
Weekend: Sauté beet greens as a side dish.

That is enough to bring regular nitrate into your diet without overthinking it.

Who should be careful with beets

Beets are safe for most adults, but some situations call for a plan.

Beeturia: red or pink urine

After eating beets, some people notice pink or red urine or stool. This is called beeturia and is generally harmless and temporary. But do not assume. Blood in the urine can signal infection, stones or other conditions, so if you are unsure whether it is food-related, the NHS advises getting it checked. Call your doctor if the color persists after you stop eating beets, or if you have pain, fever or burning.

Kidney stones

Beets are a high-oxalate food. If you have had calcium oxalate stones, your dietitian may ask you to limit them. North Bristol NHS Trust dietetic guidance explains that calcium from food can bind oxalate in the gut and reduce how much is absorbed. Confirm your own limits with your kidney specialist or a registered dietitian.

Blood pressure medication and low blood pressure

As covered above, beets can add to the effect of medication. If you already run low or get lightheaded when standing, check with your clinician before adding daily juice.

Babies

Beets are generally not recommended for infants under 1 year because of their nitrate content. For first foods, follow your pediatrician’s guidance and the American Academy of Pediatrics advice.

Our perspective on beets

Our perspective on beets — overview diagram

We see beets as a perfect example of how food and testing work together. A vegetable that supports nitric oxide is a good tool. But the real question is always: what is going on in your body?

Two people can eat the same beets and get different results. One may have high blood pressure driven by inflammation. Another may have borderline cholesterol, low vitamin D or a hormone shift that shows up as low energy. Guessing is the old model. We would rather measure, then tailor food, lifestyle and supplements to what the numbers say.

That is why we pair simple, nutrient-dense foods with labs, such as a heart health test or an inflammation panel, and with coaching that turns results into daily habits. And we are careful about claims. Beets are not a cure and they are not a stand-in for your doctor. They are one smart piece of a bigger plan to extend healthspan, the years you feel good, not only the years you live.

— Chris

Beets for people who do not love beets

If you cannot stand the taste, or you want something consistent for busy mornings, a supplement can help. Our beetroot collection includes an Organic Red Beet Powder you can stir into water or a smoothie, and an Organic Beetroot Supplement in 60 capsules for travel days.

1st Time Customers can take advantage of our BUY 1 GET 1 50% OFF special offer on all supplements.

If you would rather know where you stand first, our blood work and lab testing includes the Basic Heart Health Test at $235.27 and the Inflammation Panel at $272.97. Or explore our full range of services, including one-on-one health coaching, to turn the results into a plan. For more on building a routine, see our evidence-based supplements for longevity after 40.

FAQ

Can beetroot lower blood pressure?

Yes, in many people it can modestly. A 2025 dose-response review found about a 4.56 mmHg drop in systolic pressure at up to 150 ml a day of beetroot. The effect is bigger in people with hypertension. It adds to medication, so talk to your clinician before relying on it.

Can eating beets affect my bowel movements?

Often, yes, in a mild way. Beets are a fiber source, with about 3.8 grams per raw cup, so they can help regularity. They can also turn stool pink or red, which is usually harmless. If the color is dark, black or tarry, or you see blood, contact your doctor.

Is beet juice or whole beet better?

Juice delivers nitrate quickly, which suits pre-exercise use. Whole beets give you fiber and a slower sugar release, which suits everyday eating. Many people use both: whole beets most days and juice or powder when they want a boost.

Can babies eat beetroot?

Beets are generally not recommended for infants under 1 year because of their high nitrate content. After the first birthday, small portions are usually fine. Ask your pediatrician if you are unsure.