What it is:
Nitric oxide (NO) is one of the body’s most vital signaling molecules. Produced naturally, it plays a crucial role in vasodilation (the relaxation and widening of blood vessels), which in turn improves circulation, changes blood pressure, and supports overall cardiovascular health. Recent research has shown that daily consumption of beetroot or its juice may significantly boost NO levels, offering benefits that range from enhanced athletic performance to healthier aging.
Beetroot is rich in naturally occurring nitrates. When ingested, these nitrates may be converted by oral bacteria into nitrites and eventually into nitric oxide. This NO production is at the heart of many claims for beetroot’s health benefits, particularly within sports:
By promoting vasodilation, NO may help lower blood pressure allowing oxygen and nutrients to be efficiently delivered to tissues.
Some studies demonstrate that beetroot juice may improve exercise endurance and performance by enhancing oxygen turnover.
Increased NO levels may lead to a reduced risk of coronary heart disease.
What the Science Says:
Nitric oxide is a powerful vasodilator—it relaxes the inner muscles of the blood vessels, allowing them to widen, which in turn improves blood flow and reduces blood pressure. Beetroots, known for their high nitrate content, have been suggested to boost exercise performance through this process of vasodilation and oxygen saturation. Consuming beetroot juice or fresh products may assist in enhancing cardiovascular and athletic performance.
The enhanced blood flow aspect may be particularly beneficial to men not only to cardiovascular well-being but also to the physiological processes essential for maintaining healthy erectile function.
NO is also a crucial part of the lungs’ natural defense system. Low NO levels are associated with reduced protection in the airways and may increase respiratory infection risk. Ensuring you have high levels may assist in overall breathing health and cardiovascular performance. Regular beetroot consumption is linked to lower blood pressure and better overall lung and heart health.
While boosting NO production is beneficial, it’s important to consider factors that may hinder its natural synthesis. Uric acid, a waste product formed during the breakdown of purines (found in foods like red meats, seafood, and organ meats), can play a counteractive role.
High Purine Foods & Alcohol: Foods rich in purines—such as lobster, sardines, shrimp, and liver—as well as alcohol (especially beer), can elevate uric acid levels.
Excess Sugars: Diets high in fructose, particularly from sources like high-fructose corn syrup, also increase uric acid. Elevated uric acid can inhibit nitric oxide production, leading to vasoconstriction (narrowing of blood vessels) and increased blood pressure.
This relationship can be summarized as:
↑ Fructose, alcohol, or other purine-heavy foods → ↑ Uric Acid → ↓ Nitric Oxide → ↑ Blood Pressure
The dietary impact on uric acid and its subsequent effect on NO is well supported in scientific literature, although the interactions are complex and may vary among individuals.
Consuming fresh or pickled beetroot is beneficial to many parts of your health, from the microbiome, cardiovascular, anti-oxidant effects and much more.
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