Science says:
One of the most frequently cited studies, published in 2013, found that drinking 250 ml (about 8 oz) of beet juice lowered systolic blood pressure by 4–10 mmHg within 3 to 6 hours.
Not everyone experiences such dramatic results, but overall, beet consumption consistently improves vascular function.
Best for:
– People with hypertension or prehypertension
– Those looking for natural ways to support cardiovascular health
– Athletes who want better blood flow during training
Important note: Beets aren’t a replacement for prescribed medication, but they can be a powerful complement to a heart-healthy lifestyle.
2. Boosts Athletic Endurance and Energy
How it works:
Nitric oxide doesn’t just help the heart—it affects the muscles, too. It improves how efficiently the body uses oxygen, particularly during high-intensity and endurance activities.
When muscles need less oxygen to perform the same amount of work, you feel less fatigued and more capable of pushing harder.
Science says:
This effect is why many elite athletes use beet juice shots before competitions.
Tip for best results:
Eat beets—or drink beet juice—2 to 3 hours before exercise. That’s the window your body needs to convert nitrates into nitric oxide.
3. Supports Brain Health and Cognitive Function
