Evidence supporting the use of: Beet
For the body system: Muscles

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Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Beet (Beta vulgaris), particularly in the form of beetroot juice or powder, has scientific validation for its use in supporting the muscles body system. The primary mechanism involves its high content of inorganic nitrates, which are converted in the body to nitric oxide. Nitric oxide acts as a vasodilator, helping to increase blood flow to muscles, reduce oxygen cost during exercise, and improve exercise efficiency. Multiple randomized, placebo-controlled studies have demonstrated that beetroot supplementation can enhance endurance performance, increase time to exhaustion, and reduce perceived exertion in both recreational and elite athletes. Some evidence also supports improved muscle power output and recovery. Meta-analyses suggest that the ergogenic effects are more pronounced during prolonged, submaximal exercise rather than short, high-intensity bouts. The effects are generally dose-dependent and most significant when the beetroot is consumed 2-3 hours prior to exercise. While the majority of studies involve healthy young adults, some research also shows benefits for older adults and individuals with heart or metabolic conditions. Overall, the evidence is rated as strong (4/5), as there is a clear physiological rationale and consistent findings, though not all studies report benefits and individual responses may vary.

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