7 Ways Beetroot Extract Transforms Athletic/Soccer Performance: The Complete Guide for Soccer Players, Tennis Athletes & Serious Competitors
- Pavł Polø
- Jun 8
- 16 min read
The science-backed guide on how beetroot extract for soccer performance can give you the biochemical edge in 90 minutes of elite competition — from sprints and vision to stress hormones and late-game match fitness.
The science-backed guide on how beetroot extract for sports performance can give you the biochemical edge in 90 minutes of elite competition — from sprints and vision to stress hormones and late-game match fitness. Knowing how also supplements and food interact with disease states and medication is also a core foundation of integrative pharmacy.
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You're Losing the 80th Minute. Beetroot Extract Might Be Why.
There's a moment every competitive soccer player knows. You're in the 80th minute of a brutal match — lungs burning, legs like concrete, and the mental sharpness you had in the first half is somewhere you can't get back to. Your press triggers break down. Your sprint off the ball is half a step late. You misread a pass you'd have read easily twenty minutes ago.
Now imagine a root vegetable — grown in soil, not a lab — that works on the exact biochemical mechanisms responsible for that collapse. That's what beetroot extract performance science is doing in labs and on the pitches of elite football around the world. And with the 2026 FIFA World Cup underway, this supplement is more relevant than ever for athletes, performance coaches, and fitness enthusiasts who refuse to leave marginal gains on the table.
Pain points this guide directly addresses:
Chronic fatigue in the second half of a match that tanks decision-making and sprint output
Oxygen inefficiency that makes every high-intensity run feel harder than it needs to
Slow recovery between games in a congested match schedule
Inflammation and immune overload from back-to-back competition
Uncertainty around dosing, timing, and safety of natural performance supplements
This guide goes deep — biochemistry, immunology, vision, stress hormones, and practical protocols. Whether you're a player, a coach, or a performance-obsessed fan, here is everything the science says about beetroot extract for sports performance.
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Beetroot Extract For Soccer Performance
The Nitrate-to-Nitric Oxide Pipeline: How Beetroot Extract Works
At the core of every performance benefit from beetroot extract performance is a single, elegant biochemical cascade: dietary nitrate (NO3-) is converted to nitrite (NO2-) by anaerobic bacteria in the oral cavity, then further reduced to nitric oxide (NO) in the stomach and tissues — particularly under the low-oxygen, high-intensity conditions that define elite soccer. This pathway, the nitrate-nitrite-NO pathway, was once dismissed as physiologically inert. Two decades of research have flipped that entirely.
Nitric oxide is a signaling molecule with far-reaching effects on vascular tone, muscle contraction, energy metabolism, immune function, and brain chemistry. It dilates blood vessels, increasing oxygen delivery to working muscles. It modulates how efficiently mitochondria use that oxygen. And — critically for a sport requiring constant cognitive execution — it influences cerebral blood flow.
Beetroot also delivers betalains — the pigments giving it that deep red color — which carry independent antioxidant and anti-inflammatory properties. The combination of nitrate and betalains means beetroot extract for sports performance is not a one-trick supplement. It is a multi-pathway performance enhancer backed by an expanding body of clinical research.
GOLD NUGGET #1: The Oral Microbiome Is Your First Nitric Oxide Factory Do NOT use antibacterial mouthwash in the 2-3 hours before consuming beetroot extract. The bacteria in your saliva are essential for converting dietary nitrate to nitrite — the critical first step in NO production. Studies show that chlorhexidine-based mouthwashes can blunt the ergogenic effect of beetroot supplementation by up to 90% by eliminating the oral bacteria responsible for nitrate reduction. This is one of the most overlooked variables in beetroot supplementation protocols. |
Sprinting, Power Output & Muscle Efficiency: The Fast-Twitch Factor
Soccer is not a marathon. It's 200 to 600 explosive sprints, accelerations, and directional changes packed into 90 minutes. Beetroot extract for sports performance targets the exact muscle fiber types that drive those actions. Type II (fast-twitch) muscle fibers — the ones powering your maximal sprint — show the strongest response to nitrate supplementation because of how nitric oxide interacts with calcium handling in muscle cells.
Inside fast-twitch fibers, NO enhances calcium release from the sarcoplasmic reticulum and reduces phosphocreatine degradation. What that means practically: stronger contractions per unit of energy spent, and a longer time before phosphocreatine stores run dry. Research published in PMC demonstrates that acute beetroot juice supplementation increased mean power output by approximately 7% and peak power by approximately 11% during a 30-second Wingate test in football players, while reducing time to peak power by about 10%.
In sprinting terms, this translates to:
Reaching top speed faster — critical for overlapping runs and counter-press traps
Sustaining higher power output during repeated 20-30m efforts
Reduced rate of phosphocreatine depletion across a 90-minute match
Better mechanical efficiency — the same effort produces more speed
A landmark crossover study in trained soccer players (Nyakayiru et al., 2017) found that beetroot juice supplementation significantly improved high-intensity intermittent running performance on the Yo-Yo test compared to placebo. The nitrate-nitrite-NO pathway is particularly effective under hypoxic (low oxygen) conditions, which is precisely what happens during the most demanding phases of match play.
Post-Sprint Agility, Vision & Decision-Making: The Cognitive Edge
Here's the question no one asks about beetroot: what does it do to your brain during a sprint? The answer matters enormously in a sport where split-second decisions separate a World Cup goal from a missed chance.
A 2026 study published in Nutrients — one of the most relevant pieces of research for soccer athletes — examined 21 male soccer players in a randomized, double-blind crossover trial. After consuming a single 70 mL dose of concentrated beetroot juice (400 mg nitrate), players performed three sets of 6 x 20-metre all-out sprints. The finding was striking: beetroot juice significantly enhanced post-sprint agility, choice response time, and change-of-direction speed compared to placebo. The effect was most pronounced immediately after the sprints — exactly the moment when executive function typically crashes.
The mechanism involves nitric oxide's role in cerebral blood flow. By increasing NO bioavailability, beetroot extract for sports performance helps maintain oxygen delivery to the prefrontal cortex — the region governing decision-making, attention, and spatial processing — even when muscles are competing for maximum blood supply. The researchers noted the benefits were most apparent during reduced oxygenation that occurs immediately after high-intensity sprinting.
For soccer players, this means:
Sharper decision-making in the critical seconds after a full-sprint press
Better reading of passing lanes when cognitively fatigued
More accurate and faster change-of-direction responses in transition play
Maintained peripheral awareness under high physiological load
On vision: nitric oxide regulates blood flow in the retinal vasculature. Dietary nitrate from beetroot has been associated with increased macular vessel density and improved ocular blood flow. Harvard Health and the Westmead Institute for Medical Research have separately noted that vegetable nitrates may protect against macular degeneration. For athletes competing in outdoor stadiums under intense UV exposure — including Mexico City, Miami, and Kansas City during the 2026 World Cup — the long-term ocular health implications of sustained NO production deserve consideration.
GOLD NUGGET #2: Beetroot Protects Your Brain in the Most Demanding Moments The cognitive benefit of beetroot extract is not a secondary effect — it is a primary one. Research from 2026 confirms that agility and choice response time are preserved post-sprint because nitric oxide maintains cerebral oxygenation. In soccer, 'game intelligence' is not just talent — it's a physiological variable you can influence with nutrition. A player who reads the press trap faster in the 85th minute wins the game. |
Fatigue, Late-Match Fitness & the 90-Minute Problem
Every soccer coach knows the collapse: the team that dominated the first half becomes a different side in the last fifteen minutes. Energy system depletion, neuromuscular fatigue, and accumulated metabolic stress converge to make the final third of a match the most dangerous — and most decisive — period of play.
Beetroot extract performance science addresses this through two interconnected mechanisms. First, it reduces the oxygen cost of exercise — a well-documented effect showing a 3-5% reduction in VO2 at fixed submaximal intensities. This means players use less oxygen to maintain the same work rate, preserving aerobic capacity for when it matters most. Second, it attenuates neuromuscular fatigue during match play, with EMG data confirming preserved muscle activation patterns late in simulated soccer matches.
A 2024 study in Applied Physiology, Nutrition, and Metabolism used the Loughborough Intermittent Shuttle Test — a validated soccer match simulation — to examine chronic beetroot supplementation on neuromuscular fatigue markers. The conclusion: beetroot juice supplementation attenuated neuromuscular fatigue etiology during simulated soccer match play. The preservation of muscle activation patterns late in the game is directly linked to the NO-mediated reduction in phosphocreatine degradation and enhanced calcium handling in Type II fibers.
For players in a tournament with compressed match schedules — Group Stage games 3-4 days apart, knockout rounds stacking up — chronic supplementation (6+ days of loading) provides an additional layer of protection. Research supports that consistent daily nitrate intake may act as a reservoir in skeletal muscle, providing a sustained ergogenic buffer that single-dose protocols cannot replicate.
Biochemistry Deep Dive: NF-kB, Cortisol & Immunomodulatory Pathways
NF-kB and the Inflammatory Cascade
Exercise at elite intensity is fundamentally inflammatory. Every sprint and tackle activates NF-kB (Nuclear Factor kappa-light-chain-enhancer of activated B cells) — the master transcription factor regulating pro-inflammatory cytokine production including TNF-alpha, IL-1beta, and IL-6. In the context of a single 90-minute match, this is adaptive. In a congested fixture schedule, chronic NF-kB activation becomes a performance liability.
Betalains — the phytochemicals in beetroot extract for sports performance — have been shown in multiple in vivo models to inhibit NF-kB activation and reduce TNF-alpha and IL-1beta production. They also limit the effects of lipopolysaccharide (LPS) on bone marrow-derived macrophages — a key source of inflammatory cytokines. This means beetroot is not just delivering nitrate — it is delivering a direct brake on the inflammatory signal that drives post-match soreness and systemic immune fatigue.
Cortisol and Stress Hormone Dynamics
A CrossFit-based randomized crossover study (PMC) observed that beetroot juice intake was associated with elevated cortisol responses during and following high-intensity exercise compared to placebo. This is not inherently negative — cortisol is a critical mobilizer of substrate during intense activity. The key is context and recovery: appropriate cortisol peaks during competition followed by swift return to baseline is the signature of a well-adapted athlete. Emerging evidence suggests the NO pathway modulates the HPA axis, though more research is needed to characterize the cortisol interaction in soccer-specific protocols.
Interleukin Balance: IL-6, IL-10 & Redox Signaling
A 2026 study in Nutrients examined nitric oxide metabolites, oxidative stress markers, and inflammatory cytokines in triathletes supplementing with beetroot-based nitrate. Both acute and sub-acute supplementation produced concurrent increases in IL-6 (a myokine promoting substrate mobilization and angiogenesis) and IL-10 (an anti-inflammatory regulator). The researchers characterized this as an integrated redox-immune adaptation — not inflammation per se, but an orchestrated physiological response that was transient and self-limiting.
Anti-Inflammatory Oxylipin Production
A 2024 Frontiers in Nutrition randomized crossover study of cyclists supplementing with a beet-based supplement found a significant decrease in a cluster of proteins involved in complement activation and inflammation, alongside increased post-exercise levels of EPA- and DHA-derived anti-inflammatory oxylipins. These findings suggest beetroot supplementation moderates the protein-level biomarkers of exercise-induced inflammation — a meaningful advantage for recovery between matches.
GOLD NUGGET #3: Beetroot Hits NF-kB — the Master Switch of Inflammation Betalains in beetroot extract directly inhibit NF-kB, the transcription factor driving TNF-alpha, IL-1beta, and systemic inflammatory responses. For a soccer player competing in a 3-game-per-week schedule, chronic inflammation is the enemy of match fitness. Targeting NF-kB through nutrition — not pharmaceutical anti-inflammatories — is a smarter, safer, and WADA-compliant strategy with no recovery penalty. |
The 2026 FIFA World Cup Application: What It Means for a Soccer Athlete
The 2026 FIFA World Cup spans three countries — the United States, Canada, and Mexico — across multiple climate zones, altitudes, and stadium environments. Players face heat in Miami and Dallas, altitude in Mexico City (2,240 meters above sea level), and a compressed Group Stage where recovery between matches defines tournament survival.
This is precisely the scenario where beetroot extract for sports performance earns its place in the pre-match protocol:
Altitude exposure amplifies hypoxia — the exact condition where the nitrate-nitrite-NO pathway is most efficient, giving players a natural buffer against altitude-induced oxygen deficits at Estadio Azteca.
Heat increases cardiovascular strain — nitric oxide's vasodilatory effect helps maintain blood pressure regulation and thermoregulation under thermal load in Miami and Dallas.
Congested schedule (3-4 days between Group Stage matches) demands aggressive recovery — beetroot's anti-inflammatory oxylipin response and complement-cascade suppression supports faster physiological reset.
The critical 70-90 minute window — where nitrate-enhanced neuromuscular function and preserved cognitive agility translate directly into defensive positioning, press execution, and set-piece delivery.
Beetroot extract is WADA-compliant. It appears on no prohibited substance list. For teams navigating anti-doping regulations at a World Cup, this is a zero-risk, high-reward performance tool — exactly the kind of nutritional edge that coaching staffs at the elite level actively build into tournament preparation blocks.
GOLD NUGGET #4: Altitude + Beetroot = Compounding Effect At altitude venues like Mexico City's Estadio Azteca (2,240m), oxygen partial pressure drops significantly. The nitrate-nitrite-NO pathway is specifically upregulated under low-oxygen conditions — meaning beetroot extract is MORE effective at altitude, not less. Teams loading nitrate 5-6 days in advance of altitude matches may benefit from an amplified ergogenic response precisely when oxygen is most scarce. This is a tactical nutrition decision, not just a health one. |
Optimal Dosing: Soccer Player vs. Tennis Player
For the Soccer Player
Based on current evidence, the consensus dosing protocol for a soccer player using beetroot extract performance supplementation is:
Nitrate dose: 400-500 mg (approximately 5-8 mmol NO3-) per session
Timing: 2-3 hours before kickoff — this window aligns with peak plasma nitrite and therefore NO availability
For tournament loading: 5-6 days of daily supplementation prior to competition, with a top-up dose on match day
Format: concentrated beetroot juice shots (70-140 mL), standardized extract capsules, or beetroot powder — check label for actual nitrate content, not just total extract weight
Do NOT use antibacterial mouthwash within 2-3 hours post-consumption
An umbrella review published in PMC (2025) recommends acute (2-3 hours pre-exercise) and chronic (3+ days) supplementation with nitrate levels of 8.3-16.4 mmol (515-1,017 mg/day) for professional athletes seeking muscular strength improvements. Start at the lower end of this range and assess individual tolerance before escalating.
For the Tennis Player
Tennis data is more nuanced. A well-cited double-blind, randomized, placebo-controlled crossover trial (Perez-Lopez et al.) in 13 highly competitive tennis players found that a low dose of 70 mL beetroot juice (6.4 mmol nitrate) produced no significant improvements in serve velocity, countermovement jump, handgrip strength, agility, or 10-metre sprint time. This does not mean beetroot does not work for tennis — it likely means the dose was insufficient and the study design was acute-only.
For tennis athletes, consider:
Higher doses (8-12 mmol nitrate) may be necessary to elicit effects in highly-trained players with elevated baseline NO production
The greatest benefit likely occurs in extended match play (2+ hour matches with multiple tiebreaks) where oxygen efficiency, cognitive sharpness, and fatigue resistance are tested hardest
A 5-day loading protocol prior to a tournament's opening rounds is a more evidence-aligned strategy than single-dose acute use
Consider combining with caffeine strategically — emerging research on co-ingestion shows potential additive effects on intermittent high-intensity performance
GOLD NUGGET #5: Elite Athletes May Need a Higher Dose to Feel the Effect Well-trained athletes have higher baseline NO production through the enzymatic L-arginine pathway, meaning dietary nitrate has a smaller marginal effect compared to recreational athletes. This is the 'elite athlete paradox' — the better-trained you are, the higher the nitrate dose needed for a measurable ergogenic response. For World Cup-level players, 8-12 mmol is a more appropriate target than the 5 mmol used in recreational athlete studies. |
What to Watch Out For: Contraindications, Safety & Medication Interactions
Beetroot extract is derived from a common food and is generally well-tolerated. But 'natural' does not mean 'consequence-free.' Here is what every athlete and health-conscious individual needs to know before adding beetroot extract for sports performance to their protocol:
Conditions Requiring Caution or Avoidance
Hypotension (low blood pressure): Beetroot's nitrate content can reduce systolic blood pressure by 4-10 mmHg. For athletes with already-low blood pressure, this can cause dizziness, lightheadedness, or fainting. Anyone with resting blood pressure below 100/60 mmHg should exercise extreme caution.
Chronic Kidney Disease (CKD): Beetroot is high in potassium. In CKD stages 3-5, impaired potassium excretion can lead to dangerous hyperkalaemia. Renal patients must consult their medical team before using any concentrated beetroot supplement.
Kidney Stone History (Oxalate Stones): Beetroot contains approximately 600-700 mg of oxalates per 100g raw. In individuals prone to calcium oxalate stones, concentrated beetroot powder or juice can increase stone formation risk. Stay well-hydrated and pair with dietary calcium to bind oxalate in the gut.
Hemochromatosis / G6PD Deficiency: Individuals with iron overload disorders or G6PD deficiency should avoid beetroot supplementation without medical supervision.
Beetroot allergy: Rare, but possible. Reactions can range from skin irritation to severe anaphylaxis. First-time users should start with small amounts and monitor response.
Medication Interactions
Antihypertensive medications (ACE inhibitors, beta-blockers, calcium channel blockers): additive blood pressure-lowering effect. Risk of excessive hypotension, dizziness, or fainting. Monitor blood pressure regularly if combining.
Prescribed organic nitrates (e.g., nitroglycerin for angina): combining with dietary nitrate from beetroot can cause dangerous, severe hypotension. Do not combine without physician oversight.
PDE-5 inhibitors (sildenafil/Viagra, tadalafil/Cialis): these drugs share the nitric oxide pathway. Co-ingestion can cause additive vasodilation and severe blood pressure drops. Avoid combining.
Anticoagulants / blood thinners (warfarin): beetroot may modestly enhance anticoagulant effects. Patients on warfarin should monitor INR and consult their physician.
Practical Side Effects (Usually Harmless)
Beeturia: red or pink urine and stools — a harmless and common side effect from betalain pigments. Not blood. About 10-14% of people experience this.
Gastrointestinal discomfort: bloating, cramping, or loose stools, particularly when starting supplementation or taking high doses. Starting at lower doses and building gradually resolves this in most cases.
Stop beetroot supplements 1-2 weeks before any surgical procedure due to mild anti-platelet activity.
5 Actionable Steps for Athletes and Performance Students
Step 1: Standardize Your Dose Around Nitrate Content, Not Extract Weight Most commercial beetroot supplements list total extract weight (e.g., 500 mg capsule) — not nitrate content. These numbers are not equivalent. Look for products that specify nitrate standardization, targeting 400-500 mg (5-8 mmol) of actual dietary nitrate per serving. If using beetroot juice, most concentrated 70 mL shots contain approximately 400 mg nitrate — always check the product Certificate of Analysis. |
Step 2: Time It Right: 2-3 Hours Pre-Match Is Non-Negotiable Plasma nitrite peaks approximately 2-3 hours post-ingestion. For a 3:00 PM kickoff, consume your beetroot extract between 12:00 and 1:00 PM. For morning training or an evening match, adjust accordingly. Build this window into your pre-match nutrition protocol before stacking anything else on top of it. |
Step 3: Load for 5-6 Days Before a Tournament Single-dose supplementation produces measurable effects, but chronic loading is superior. Begin daily beetroot extract supplementation 5-6 days before a key match or tournament. This allows skeletal muscle to accumulate a nitrate reservoir, extending the ergogenic window beyond the acute 2-3 hour peak and providing a sustained buffer across multiple match days. |
Step 4: Protect Your Oral Microbiome — Skip the Mouthwash The nitrate-to-nitrite conversion that launches the NO cascade happens in your mouth via salivary bacteria. Antibacterial mouthwash — including antiseptic fluoride rinses — kills these bacteria and can abolish up to 90% of the ergogenic effect. After consuming beetroot extract, avoid antibacterial oral products for at least 2-3 hours. This is a free performance gain requiring zero financial investment. |
Step 5: Stack Intelligently: Hydrate, Monitor, and Individualize No supplement exists in isolation. Keep hydration high — especially important given beetroot's oxalate content and vasodilatory effects. Track your blood pressure if combining with other vasodilatory supplements or medications. Log your individual response across 2-3 weeks before incorporating into a competition protocol. Performance nutrition is not one-size-fits-all: standardize, monitor, and adjust based on your own physiology. |
Medical Disclaimer
This article is intended for educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. The content presented here reflects a review of publicly available research and should not replace the guidance of a qualified healthcare professional, sports physician, registered dietitian, or integrative medicine practitioner. Individual responses to supplementation vary significantly based on health status, training load, medications, and genetics. Before adding beetroot extract or any dietary supplement to your protocol, consult your physician, sports medicine doctor, or health management practitioner — especially if you have a pre-existing medical condition, take prescription medications, or have a history of kidney stones, low blood pressure, or cardiovascular disease. The authors and publishers of this content accept no liability for actions taken based on the information provided. Visit your healthcare provider before making any changes to your supplementation regimen.
References & Clickable Citations
Peer-Reviewed Journal Articles & Research:
1. Zoughaib WS et al. (2024). Beetroot juice supplementation and exercise performance: is there more to the story than just nitrate? Frontiers in Nutrition. https://doi.org/10.3389/fnut.2024.1347242
2. MDPI Nutrients (2026). Influence of Acute Beetroot Juice Intake on Agility Performance Immediately Post-Repeated Maximal Sprinting in Soccer Players. https://www.mdpi.com/2072-6643/18/6/897
3. PMC (2024). Acute beetroot juice supplementation enhances short duration high-intensity exercise performance and influences muscle oxygenation in football players. https://pmc.ncbi.nlm.nih.gov/articles/PMC12936269/
4. Goodall S et al. (2024). Chronic beetroot juice supplementation attenuates neuromuscular fatigue etiology during simulated soccer match play. Applied Physiology, Nutrition, and Metabolism, 49: 105-113. https://doi.org/10.1139/apnm-2023-0179
5. Frontiers in Nutrition (2024). Beet supplementation mitigates post-exercise inflammation. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1408804/full
6. MDPI Nutrients (2026). Effect of Beetroot Nitrate Supplementation on Nitric Oxide Pathways and Oxy-Inflammatory Biomarkers in Amateur Triathletes. https://www.mdpi.com/2072-6643/18/8/1215
7. PMC (2025). Effects of Beetroot Juice on Physical Performance in Professional Athletes and Healthy Individuals: An Umbrella Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12195723/
8. Perez-Lopez A et al. (2020). Effects of Beetroot Juice Ingestion on Physical Performance in Highly Competitive Tennis Players. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071491/
9. Nyakayiru J et al. (2017). Beetroot juice supplementation improves high-intensity intermittent type exercise performance in trained soccer players. Nutrients, 9(3): 314. https://doi.org/10.3390/nu9030314
10. PMC (2021). Possible Effects of Beetroot Supplementation on Physical Performance Through Metabolic, Neuroendocrine, and Antioxidant Mechanisms: A Narrative Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8155490/
11. PMC (2017). Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes: A Systematic Review. https://pmc.ncbi.nlm.nih.gov/articles/PMC5295087/
12. Clifford T et al. (2016). The plasma bioavailability of nitrate and betanin from Beta vulgaris rubra in humans. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5346430/
13. Thompson C et al. (2015). Dietary nitrate improves sprint performance and cognitive function during prolonged intermittent exercise. European Journal of Applied Physiology, 115(9): 1825-1834.
14. Bailey SJ et al. (2009). Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise. Journal of Applied Physiology, 107(4): 1144-1155.
Online Resources:
15. Harvard Health (2019). Nitrates from vegetables may lower age-related macular degeneration risk. https://www.health.harvard.edu/diseases-and-conditions/nitrates-from-vegetables-may-lower-age-related-macular-degeneration-risk
16. Gatorade Sports Science Institute (2022). Dietary nitrate and exercise performance: new strings to the beetroot bow. https://www.gssiweb.org/sports-science-exchange/article/dietary-nitrate-and-exercise-performance-new-strings-to-the-beetroot-bow
17. Bolt Pharmacy (2026). Who Should Avoid Beetroot Extract: Safety & Side Effects Guide. https://www.boltpharmacy.co.uk/guide/who-shouldnt-take-beetroot-extract
18. Drugs.com (2026). Beetroot Uses, Benefits & Dosage. https://www.drugs.com/npp/beetroot.html
19. PMC (2020). Beetroot juice and CrossFit: hormonal, metabolic and mechanical response. https://pmc.ncbi.nlm.nih.gov/articles/PMC7666517/
20. NutraIngredients (2026). Beetroot juice may improve post-sprint agility in soccer players. https://www.nutraingredients.com/Article/2026/03/17/beetroot-juice-boosts-soccer-agility-post-sprint/
21. Meo Nutrition (2026). Who Should Avoid Beetroot? 8 Groups to Know. https://meonutrition.com/blogs/article/who-should-avoid-beetroot
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