Health benefits of beetroot supplementation in older adults: A systematic review of blood pressure and functional implications
Study Details
This systematic review included 5 randomised controlled trials and 66 adults aged ≥65 years, examining the effects of beetroot supplementation on nitric oxide availability, blood pressure and functional outcomes 🔍
Here are the key findings ⬇️
Key Findings
🩸 Beetroot consistently increased circulating or urinary nitrate and nitrite, confirming activation of the nitrate–nitrite–nitric oxide pathway
🫀 Effects on blood pressure were inconsistent, with no clear sustained reduction across the included trials
📉 Some studies reported acute reductions in systolic blood pressure of up to ~8 mmHg, but between-treatment differences were generally not statistically significant
⚡ Functional outcomes appeared more promising than blood pressure outcomes
🦵 One study found improvements in knee-extension velocity and maximal power following nitrate-rich beetroot juice
💪 Another found that beetroot attenuated the decline in maximal voluntary contraction during post-exercise recovery
↔️ These findings suggest nitrate may be more useful for supporting muscle function under activation or fatigue than increasing maximal strength at rest
🥤 Interventions included beetroot juice, gel and powder, providing approximately 250–526 mg nitrate or ~12 mmol nitrate
👵 Around 67% of participants were women, with mean ages ranging from ~68 to 73 years
🧬 Responses may depend on factors including baseline nitrate intake, cardiovascular health and the oral microbiome, which plays an important role in converting nitrate to nitrite
⚠️ The evidence base was very small, studies were heterogeneous, and sample sizes ranged from only 8–20 participants
Conclusion
Overall, beetroot reliably increases nitric oxide-related metabolites in older adults and may modestly support muscle power and recovery, but current evidence is insufficient to confidently recommend it for lowering blood pressure or improving functional capacity ✅
Reference
https://www.sciencedirect.com/science/article/pii/S0891584926011809?via%3Dihub
Performance Nutrition Digest is powered by Healthspan Elite ⚡️
Healthspan Elite is a science-led sports nutrition range developed in collaboration with leading experts to support athletic performance, recovery, and health.
Use code: TCDIGEST25 for 25% off at https://www.healthspanelite.co.uk/ 💪