Beetroot - can it really boost your exercise performance?

Although the leaves have always been eaten, historically the beet root was generally used medicinally for a range of ailments, including fevers, constipation and skin problems.
Beetroot is a good source of iron and folate (naturally occuring folic acid). It also contains nitrates, betaine, magnesium and other antioxidants (notably betacyanin).
More recent health claims suggest beetroot can help lower blood pressure, boost exercise performance and prevent dementia.

But is that true? A well-conducted review from 2013 looked at research linking beetroot juice to improved exercise performance. The review found that inactive and recreationally active individuals saw "moderate improvements" in exercise performance from drinking beetroot juice. However, the review noted there was very little effect on elite athletes (which let's face it doesn't apply to most of us).
A 2010 study suggested that a diet high in beetroot juice may increase blood flow to certain areas of the brain. However, this was a small and short-term study with several limitations and as such does not provide robust evidence that a diet high in nitrates aids cognitive function. Further research is needed in larger numbers of people over a longer period.

From a personal point of view, I've found that beetroot juice seems to boost my cycling performance significantly - it's worth trying it about an hour before you work out and seeing whether you notice a difference.

A good regular addition to your diet if you exercise regularly and in general.