Beet It Sport Nitrate 400 Shot with fresh beetroot for a blog exploring whether beet juice improves exercise performance.

Study Review

Does Beet Juice Really Work? A New 180-Study Review Says Yes

You've probably heard someone at the gym swear by beet juice before a big race. Turns out, they might be onto something. A major new umbrella review, published in Sports...

You've probably heard someone at the gym swear by beet juice before a big race. Turns out, they might be onto something.

A major new umbrella review, published in Sports Medicine in 2025, pulled together 20 existing reviews, 180 individual studies, and data from 2,672 athletes and everyday exercisers. The question they set out to answer was simple. Does dietary nitrate, the compound your body gets from beetroot, actually improve performance?

Short answer: yes, for several key areas of physical performance. Here's what the science actually shows, broken down in plain language.

Why This Study Carries More Weight Than Most

Editorial infographic summarizing dietary nitrate research with Beet It Sport Nitrate 400 Shot and key study statistics.

Most headlines about beet juice come from a single study. This one is different. Researchers led by Eric Tsz-Chun Poon combined 20 separate systematic reviews into one giant analysis, searching seven major research databases going all the way back to their inception, through July 2024.

That's what scientists call an umbrella review, basically a review of reviews. It smooths out the noise from any one lab or one small trial, giving a clearer, more reliable picture. You can check the full paper yourself on PubMed (PMID: 40085422).

What the Data Actually Showed

Editorial infographic summarizing dietary nitrate research with Beet It Sport Nitrate 400 Shot and key study statistics.

Across 11 different performance measures, four stood out with strong, consistent results.

You can push harder for longer

Nitrate supplementation extended time to exhaustion, meaning athletes could sustain effort longer before hitting the wall. The effect got stronger with daily doses of at least 6 mmol, around 372 mg, taken for more than three days in a row.

You cover more ground

In performance trials measuring total distance, nitrate users consistently outperformed the placebo group. Good news if you're training for a run, a ride, or anything measured in kilometers rather than reps.

Your muscles hold up longer

Muscular endurance improved too. That's the ability to keep firing through repeated contractions without your muscles giving out early. Useful whether you're doing intervals, circuits, or a long climb.

You hit peak power faster

Nitrate users reached higher peak power output, and they got there quicker than the placebo group. For sports that live or die on short explosive bursts, that timing matters.

Where the Science Isn't Settled Yet

A good study tells you what it didn't find too. Out of 11 performance areas measured, several showed no clear statistical benefit from nitrate.

That doesn't mean nitrate does nothing there. It just means the current pooled data hasn't proven it yet, and more research is needed before anyone can make strong claims in those specific areas.

The researchers were also upfront about something else. Most of the 20 reviews they combined scored low on methodological quality checks. That's a common issue across sports nutrition research generally, not a nitrate-specific problem, but it's worth knowing so you can weigh the findings fairly.

So How Much Nitrate Do You Actually Need?

Endurance athlete checking a GPS watch before training with Beet It Sport Nitrate 400 on a stadium bench.

This is the part most people care about. The clearest benefits showed up at a minimum of 6 mmol of nitrate per day, roughly 372 mg, taken consistently for more than three days.

Translation: one beetroot shot on race morning probably isn't the move. Building your intake over several days ahead of a key session or event lines up much better with what the data shows.

This aligns with the nitrate level provided by Beet It Sport Nitrate 400 Shot, which delivers 6.4 mmol per serving, right above the threshold this review points to. Check our dosage guide if you want a simple loading plan built around your training calendar.

The Takeaway

If you're already using beetroot juice as part of your routine, this review backs up why. The strongest evidence points to real gains in endurance, distance, muscular stamina, and power, across recreational and competitive athletes alike.

Treat it like a strategy, not a shortcut. Dose it daily, build it up over a few days, and time it around the training or events that matter most to you.

Browse the full Beet It Sport range, or dig deeper into the research on our Science page.

Frequently Asked Questions

It's a natural compound found in beetroot and leafy greens. Your body turns it into nitric oxide, which helps your blood vessels widen and deliver more oxygen to working muscles.
Aim for at least 6 mmol a day, about 372 mg, and keep it up for more than three days before it matters most.
Nitrate shows up in your blood within a few hours, but the strongest results in this review came from consistent daily use, not a one-time dose.
Not exactly. Response varies by person and by sport, but the biggest, most reliable gains showed up in endurance, distance, muscular stamina, and power output.
Across the studies included in this review, researchers did not identify significant safety concerns related to nitrate supplementation. If you have an existing health condition, it's still worth a quick chat with your doctor first. Learn more in our Beet Juice Safety Guide.