Beet

Best for

Last longer before giving out

Promising early signal · 140–280 mL/day for 1 weeks · 3 studies , n=70

13 papers · 5 claims · 34 outcomes scored · 5 positive

Outcomes

What beet actually does, by outcome

Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.

Outcome Effect size Evidence Dose Weeks Rank

Last longer before giving out Promising early signal

More reps, more miles, and a higher ceiling before fatigue forces you to stop.

3 RCTs n=70 140–280 mL 1 wk

30653856·38953606·40369047

moderate

3 RCTs n=70

140–280 mL

1 wk

—

Improve blood vessel relaxation Likely modest benefit

Boosts nitric oxide where you need it for circulation, dials it back where it causes harm.

3 meta-analyses n=1.9k 70–300 mL 1 wk #1/16

26873098·30653856·40128734

small

3 meta-analyses n=1.9k Meta-analyzed I²=100%

70–300 mL

1 wk

#1 /16

Raise peak oxygen capacity Faint early signal

Higher aerobic ceiling gives more headroom at race pace.

3 RCTs n=78 100–280 mL — #6/32

38953606·39994008·30653856

small

3 RCTs n=78

100–280 mL

—

#6 /32

Sharpen accuracy and agility in sport Faint early signal

Execute skills more precisely when fatigue and pressure mount.

3 RCTs n=62 140–400 mg — #3/14

31936621·41901071·38953606

small

3 RCTs n=62

140–400 mg

—

#3 /14

Lower your blood pressure Likely real but unnoticeable

Brings down both systolic and diastolic, especially when baseline runs high.

1 meta-analysis n=1.8k 70 other —

40128734

trivial

1 meta-analysis n=1.8k Meta-analyzed

70 other

—

Outcome	Effect	Evidence	Dose	Weeks	Rank
Last longer before giving out Promising early signal	moderate	3 RCTs n=70	140–280 mL	1 wk	—
Improve blood vessel relaxation Likely modest benefit	small	3 meta-analyses n=1.9k Meta-analyzed	70–300 mL	1 wk	#1/16
Raise peak oxygen capacity Faint early signal	small	3 RCTs n=78	100–280 mL	—	#6/32
Sharpen accuracy and agility in sport Faint early signal	small	3 RCTs n=62	140–400 mg	—	#3/14
Lower your blood pressure Likely real but unnoticeable	trivial	1 meta-analysis n=1.8k Meta-analyzed	70 other	—	—

Risk profile

Adverse events and known drug interactions

Safety events

Urine discolouration mild

cadmium exposure

barium exposure

aluminium exposure

iron overload / excess iron exposure

sodium excess / increased sodium intake

lead exposure (not detected)

No serious adverse events reported

Drug interactions

Warfarin major decreases effect

Warfarin minor unknown

Co-studied with

Supplements that share evidence with beet

Probiotics 2 shared outcomes · d=0.29

Sources

Generated August 14, 2026

Beet

What beet actually does, by outcome

Adverse events and known drug interactions

Supplements that share evidence with beet

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