Beetroot for Energy: Does It Really Work?

You've probably seen beetroot shots and juices popping up at the gym, on running tracks, and in health food stores. Maybe you've even wondered: is this just another trend, or is there something real going on?

The short answer: yes, beetroot genuinely works, but perhaps not quite in the way you might expect. It won't give you a caffeine-style kick, but it can make a real difference to how your body performs and feels during exercise. Here's the honest, science-backed story.

First, What Actually Makes Beetroot Special?

Beetroot is unusually rich in a compound called dietary nitrate (no, not the same as the nitrates sometimes found in processed meats - this is the natural kind found in vegetables). When you eat or drink beetroot, your body converts this nitrate into something called nitric oxide.

Think of nitric oxide as a natural traffic controller for your blood vessels. It signals them to relax and widen - a process called vasodilation - which means your blood flows more freely, delivering oxygen and nutrients more efficiently to your muscles and organs.

"Think of it as upgrading the pipework in your body's engine, the same fuel goes further."

What the Research Actually Shows

The evidence here is genuinely impressive. The International Olympic Committee has reviewed the research and listed beetroot nitrate as one of the few supplements with credible support for improving exercise performance.

Here are some of the key findings:

• Your muscles use oxygen more efficiently, meaning the same effort feels less tiring (studies show reductions in the oxygen cost of exercise, particularly at moderate to high intensities)

• Endurance improves - you can keep going longer before fatigue sets in, particularly during sustained activities like cycling, running, or swimming

• Recovery may be faster - there is emerging evidence that beetroot's antioxidant and anti-inflammatory compounds (beyond just the nitrate) may help muscles bounce back quicker after hard sessions

• Blood pressure benefits - particularly relevant for those of us over 40: research published in the Journal of Nutrition found beetroot juice reduced both systolic and diastolic blood pressure in older adults, with greater benefits seen in those aged 50–70

A comprehensive 2024 review published in Frontiers in Nutrition concluded that beetroot juice may offer advantages over isolated nitrate supplements alone - partly because of it's wider range of beneficial plant compounds (phytonutrients) that may work alongside the nitrate, helping reduce the oxygen cost of high-intensity exercise and supporting post-exercise recovery.

But Does It Give You Instant Energy?

This is where we want to be straight with you.

Beetroot is not a stimulant. It won't give you the kind of sharp, immediate energy lift you might get from a strong coffee or a caffeine-based drink. If you're looking for that quick pick-me-up before a session - or just to get through a busy afternoon - that's a different job entirely.

For that kind of acute energy, our B.fresh Energy Shot is the better choice - formulated specifically to support alertness and fast-acting energy when you need it most. Try the B.fresh Energy Shot for that pre-workout or afternoon boost.

So When Does Beetroot Shine?

Beetroot is better understood as a performance and endurance support, something you use consistently over days, not something you neck five minutes before exercise hoping for a miracle.

The research suggests beetroot works best when:

• Taken regularly (daily or at least several days before an event or training block)

• You're doing sustained moderate-to-high intensity exercise (running, cycling, swimming, gym circuits, team sports)

• You want your body to work more efficiently - getting more from the same effort

• You're supporting your longer-term cardiovascular health, not just one workout 

A Note for Those of Us Over 40

This matters more as we get older. The body's natural production of nitric oxide declines with age - which is one reason why cardiovascular health, exercise recovery, and energy levels can all feel harder to maintain in midlife. Beetroot can act as a practical, food-based way to support what the body is producing less of naturally.

Research specifically in older adults (50–70 years) has shown greater reductions in blood pressure and improved blood vessel function compared to younger participants - suggesting this age group may benefit even more from regular beetroot consumption.

The B.fresh Perform Juice

Our cold-pressed Perform juice is built around high-quality beetroot alongside complementary ingredients chosen to support athletic performance, immune health, and mental focus. Cold-pressed to preserve the natural nitrate content and made on our farm in Shropshire, it's a straightforward, clean way to get a meaningful dose of dietary nitrate into your day.

-- Written By Expert Nutritionist Matt Jones