Recently, my friend Lizzie, an athletic doctor, shared her plans to consume beetroot juice before her marathon. As someone who rarely runs, I was intrigued. Despite my unfamiliarity with beets, I took cautious sips of the vibrant liquid and learned about its vast benefits for both athletes and casual fitness enthusiasts.

Much of the research surrounding beetroot’s advantages originates from Andy Jones, an exercise physiologist at the University of Exeter, UK, who explores beetroot as a nitrate-rich superfood. Once ingested, nitrates convert into nitric oxide, a vital compound that facilitates blood vessel dilation. This process effectively lowers blood pressure and enhances oxygen-rich blood flow to muscles during exercise.

<p>In a groundbreaking <a href="https://journals.physiology.org/doi/epdf/10.1152/japplphysiol.00722.2009">2009 study</a>, Jones’s team had eight recreational athletes cycle at maximum effort. Those who drank beet juice for six days before the test performed significantly better—cycling an average of 90 seconds longer than those who drank blackcurrant juice.</p>
<p>Further research has confirmed that beet juice can enhance performance in various sports, including <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3942720/">swimming</a>, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6040767/">running</a>, and <a href="https://pubmed.ncbi.nlm.nih.gov/38953606/">rowing</a>. Notably, beetroot juice has been credited for the remarkable achievements of athletes like <a href="https://www.beetitsport.my/who-uses-it">Eliud Kipchoge</a>, who set a marathon record, and the Tour de France champion <a href="https://www.instagram.com/p/CvCJaU0MMV8/">Jonas Vinzigaard</a>, along with Leicester City’s triumph in the English Premier League. The International Olympic Committee recognizes nitrates as a dietary supplement backed by strong evidence for performance benefits, alongside others like caffeine and creatine.</p>
<p>But what about non-athletes? While I may never run a marathon, beet juice could still enhance my workout experience and boost my motivation. A study conducted by researchers at the University of Alabama at Birmingham revealed that beetroot can delay exhaustion in obese adults, suggesting that it may help reduce exercise strain and encourage better fitness participation and adherence.</p>
<p>Anecdotal evidence on social media indicates that many individuals feel revitalized by beet juice, claiming it can rival coffee in combating fatigue. However, these assertions lack rigorous scientific validation, hinting at the potential for a placebo effect.</p>
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            <img class="Image" alt="Eliud Kipchoge winning the Berlin Marathon" width="1351" height="900" src="https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg" srcset="https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=300 300w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=400 400w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=500 500w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=600 600w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=700 700w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=800 800w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=837 837w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=900 900w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1003 1003w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1100 1100w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1200 1200w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1300 1300w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1400 1400w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1500 1500w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1600 1600w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1674 1674w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1700 1700w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1800 1800w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1900 1900w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=2006 2006w" sizes="(min-width: 1288px) 837px, (min-width: 1024px) calc(57.5vw + 55px), (min-width: 415px) calc(100vw - 40px), calc(70vw + 74px)" loading="lazy" data-image-context="Article" data-image-id="2532666" data-caption="Eliud Kipchoge's stunning victory in the 2017 Berlin Marathon" data-credit="photocosmos1/Shutterstock"/>
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                <p class="ArticleImageCaption__Title">Eliud Kipchoge and His 2017 Berlin Marathon Win</p>
                <p class="ArticleImageCaption__Credit">Phot cosmos 1/Shutterstock</p>
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<p>Evidently, daily consumption of beet juice can reduce blood pressure by approximately 2.5% in individuals with hypertension <a href="https://www.sciencedirect.com/science/article/pii/S0939475324002369">(5 mmHg systolic)</a>. While this is less effective than standard antihypertensive medications (which lower systolic blood pressure by around 10 mmHg), beet juice may serve as a useful dietary supplement. Recent findings from King's College London suggest that chewing gum after beetroot juice consumption can further decrease blood pressure by activating oral bacterial enzymes that assist in converting nitrates into nitric oxide.</p>
<p>However, individuals with low blood pressure should exercise caution, as excessive beet juice may precipitate dizziness due to further blood pressure drops. It also contains natural sugars, making large quantities unsuitable for diabetics.</p>

<p>Notable commentator Dr. Michael Mosley dubbed beets "Vegetable Viagra," referring to their ability to enhance blood flow, which he claims parallels Viagra’s mechanism <a href="https://www.mirror.co.uk/news/health/dr-michael-mosley-hails-viagra-30969047">in a 2023 podcast</a>. Research indicates that beetroot extract may improve the duration and strength of erections, although this particular study did feature potential biases due to sponsorship.</p>
<p>Interestingly, the ancient Romans recognized beets as aphrodisiacs, incorporating them into erotic artistic expressions. Recently discovered frescoes in Pompeii depict beets alongside intimate scenes, hinting at their long-standing reputation.</p>
<p>If you plan to regularly consume beet juice, note that its distinct reddish-purple color can affect urine and stool, mimicking potential bleeding—there’s no need to panic!</p>
<p>If beetroot isn't your preference, consider alternative nitrate-rich foods like <a href="https://www.sciencedirect.com/science/article/pii/S0002916523231937">spinach, arugula, lettuce, celery, tomatoes, bananas, or oranges</a>. While I'm not sure I can manage beet juice every day, I certainly enjoy roasted beets in salads and other meals for the potential energy boost. Thanks to Lizzie's guidance, I've discovered the remarkable benefits of this humble vegetable.</p>

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