Beetroot Extract
Beetroot extract is a concentrated form of Beta vulgaris, rich in dietary nitrates, betalains, and polyphenols. It has been extensively studied for its cardiovascular and exercise performance benefits, primarily through the nitrate-nitric oxide pathway. Beetroot supplements are available as juices, powders, and capsules, though liquid forms tend to deliver more effective nitrate doses.
Expert Evidence
6 references from 2 experts
“Daily doses of beetroot juice containing about 397 mg of nitrate significantly reduced blood pressure by around eight points compared to placebo in patients with high blood pressure. That effect size is comparable to the impact of blood pressure medications.”
The Truth About Nitric Oxide Supplements Revealed
5:335 references in 1 episode
Brad Stanfield highlights beetroot's strong evidence for reducing blood pressure and improving exercise endurance, but emphasizes that most supplements are inadequate — only drinks deliver enough nitrate, and whole foods like beets and spinach are preferable. There is no evidence of personal use, and no specific cautions were discussed.
Benefits
Beetroot juice with adequate nitrate (~378-397 mg) significantly reduced blood pressure by about eight points — comparable to medication — and improved exercise endurance, blood vessel function, and arterial stiffness.
Best Practices
At least 300 mg of nitrate per serving is needed for clinical benefit, which only drinks can deliver — not capsules. Whole foods like beets and spinach are preferred over supplements, with a bowl of spinach soup providing 845 mg of nitrate versus 60 mg in a typical supplement.
“There's this whole thing about beet powder and beet juices and things that increase nitric oxide and allow for more vasodilation and therefore delivery of blood to muscle and neurons for long bouts of endurance work.”
How to Build Endurance in Your Brain & Body
1:59:201 reference in 1 episode from 2021
Huberman describes beetroot extract as a nitric oxide booster that increases vasodilation and blood delivery to muscles and neurons during endurance exercise. He mentions it in an educational context only — there is no evidence of personal use, no specific dosing guidance, and no cautions discussed.
Side Effects
- Beeturia (red/pink urine)
- Red-colored stools
- Mild gastrointestinal discomfort
- Temporary drop in blood pressure
$0.05/ct
$16.95 total
$0.05/ct
$20.95 total
$0.15/ct
$14.99 total