Because nitrate-rich beetroot may influence blood pressure, people taking blood-pressure-lowering medication should not assume that more is necessarily better.
Beets are a food, not a replacement for prescribed treatment. If you have hypertension or take medication that affects blood pressure, discuss major dietary changes or concentrated beetroot products with your healthcare professional.
Some people may also notice red or pink urine or stools after eating beets. This is commonly known as beeturia and can occur because of beet pigments; it is not automatically a sign of illness.
13. What Does the Science Actually Support?
The evidence is strongest for the following areas:
Beetroot and nitrate → cardiovascular and vascular effects:
Several randomized trials and meta-analyses provide evidence of beneficial effects on certain measures of vascular function and blood pressure.
Beetroot and exercise:
Research supports modest improvements in some exercise-performance measures, particularly in certain endurance-related settings.
Betalains → antioxidant and anti-inflammatory activity:
Strong experimental evidence exists, but more human research is needed before making therapeutic claims.
Fermented beets → probiotics:
Fermented beetroot can contain lactic-acid bacteria with potentially useful properties, but direct human clinical evidence specifically on fermented beets remains limited.
Fermented vegetables → gut health:
Human research is promising but mixed, and larger, longer studies are needed.Get Health Tips
Frequently Asked Questions
Are fermented beets healthier than regular beets?
Not necessarily. Fermentation may add microorganisms and fermentation-derived compounds, but fresh or cooked beets already provide nitrate, fiber, betalains, vitamins, minerals, and other beneficial plant compounds.
Do beets lower blood pressure?
Research suggests that nitrate-rich beetroot can produce modest improvements in blood pressure and vascular function in some people. However, beets should not be considered a treatment for hypertension.
Can beets improve exercise performance?
They may. Beetroot nitrate has been associated with modest improvements in some types of exercise performance, although results vary depending on the activity and individual.
Do fermented beets contain probiotics?
