Beetroot and Brain Health as You Age: What the Research Shows

Beetroot isn't just a pretty garnish anymore. This ruby-red root is one of the richest dietary sources of nitrate, and scientists are exploring whether it may support brain health as you age.*

Below, you'll learn what the research shows so far, pick up a few easy ways to work beetroot into your meals, and find out what else helps keep your brain healthy for the long haul.

What Is Brain Health?

There's no one-size-fits-all definition. In plain terms, brain health is about how well your brain works: how you think, learn, and remember. The CDC defines it as the ability to perform all the mental processes of cognition, including learning, judgment, language, and memory (Wang et al., BMJ, 2020). The American Heart Association takes a slightly different angle, describing optimal brain health as performing at the average level for your age (compared with people free of known brain disease) and being able to do all the activities you want to do (Gorelick et al., Stroke, 2017).

That's a big job description. Your brain manages your senses, movements, thoughts, feelings, and social interactions, often all at once. So brain health really comes down to keeping those functions working well as you get older, while avoiding the diseases that can harm them.

And your brain does get older, right along with the rest of you. Some changes in brain function are a normal part of aging. By 2050, the World Health Organization projects that about 2.1 billion people will be 60 or older (World Health Organization, Ageing and health, 2025). As populations age, more people are expected to live with brain and nerve (neurological) disorders. These conditions can cause physical disability, mental health challenges, and social problems, and they're expensive to treat, too.

The numbers are sobering. Neurological disorders are the leading cause of ill health and disability worldwide, affecting about 3.4 billion people in 2021 (GBD 2021 Nervous System Disorders Collaborators, Lancet Neurology, 2024). An earlier analysis also ranked them as the second leading cause of death globally, with stroke, migraine, Alzheimer's and other dementias, and meningitis accounting for the largest share of the burden (GBD 2016 Neurology Collaborators, Lancet Neurology, 2019). Adults 25 and older have about a 1 in 4 lifetime risk of stroke (GBD 2016 Lifetime Risk of Stroke Collaborators, New England Journal of Medicine, 2018). In 2021, about 57 million people worldwide were living with dementia (World Health Organization, Dementia fact sheet, 2026), and WHO has estimated this number could rise to about 139 million by 2050 (World Health Organization, Global status report on the public health response to dementia, 2021).

Can Beetroot Support Brain Health? What the Research Shows

Your brain is the most complex and vital organ you have. It runs your thoughts, emotions, actions, and memories, and behind the scenes it helps keep your heartbeat, breathing, and digestion on track. Looking after it isn't a luxury; it's essential.

Diet is one of the most practical places to start. A balanced diet with fruits, vegetables, nuts, seeds, fish, and eggs provides nutrients your brain needs to function normally. Beetroot is one food researchers are taking a closer look at.

If you haven't spent much time with it, beetroot (or beet) is a deep red or purple root vegetable with a sweet, earthy taste. You can eat it raw, cooked, juiced, or pickled. It's an excellent source of folate and a good source of manganese, and it also provides potassium and fiber (U.S. Department of Agriculture, FoodData Central). Beetroot also contains natural plant pigments called betalains.

Researchers are studying whether beetroot may support brain health, mainly by helping blood flow to the brain.*

So far, the evidence is mixed. A 2019 review that pooled 13 clinical trials found that nitrate, the beetroot compound researchers focus on most, did not have a clear overall effect on cognitive performance or brain blood flow (Clifford et al., Critical Reviews in Food Science and Nutrition, 2019). A separate review of studies in older adults also found mixed effects on cognition (Stanaway et al., Nutrients, 2017). Most trials have been small and short, so larger, longer studies are needed. Here's what individual studies have found.

Nitrate Power

Beetroot is one of the richest dietary sources of nitrate, along with leafy greens such as arugula and spinach (Hord et al., American Journal of Clinical Nutrition, 2009). Your body can convert that nitrate into nitric oxide, a molecule that helps your blood vessels relax and widen so blood can flow more easily. Researchers are studying whether this effect may help support brain function as you age.*

A few small studies suggest dietary nitrate, including from beetroot juice, may affect blood flow in frontal brain regions involved in executive functions such as attention, planning, and decision-making.*

In older adults, a high-nitrate diet that included beetroot juice increased blood flow to frontal white matter (Presley et al., Nitric Oxide, 2011). In healthy young adults, a single dose of beetroot juice changed frontal blood flow during mental tasks and improved performance on one of three tasks (Wightman et al., Physiology & Behavior, 2015). Not every study agrees, though. A 13-week pilot trial in overweight and obese older adults found no change in cognitive function or frontal brain blood flow with beetroot juice taken daily or every other day, at any of three doses (Babateen et al., Nutrients, 2022).

Let's take a closer look at that first study. Researchers tested whether a high-nitrate diet, including about 500 mL (16 oz) of beetroot juice, could improve blood flow to the brain in 14 adults aged 70 and older (Presley et al., Nitric Oxide, 2011). Overall blood flow to the brain didn't change. What did change was blood flow to the frontal lobe white matter, a part of the brain involved in decision-making and problem-solving.

This suggests dietary nitrate may support blood flow to brain areas involved in executive function in older adults.* The study was small and lasted only one day, and it didn't measure thinking or memory, so more research is needed.

Exercise adds another layer. Researchers looked at the combined effects of exercise and beetroot juice (BRJ) on the brain in 26 older adults with controlled high blood pressure (Petrie et al., Journals of Gerontology: Series A, 2017). Participants walked on a treadmill for 50 minutes three times a week for six weeks and drank either a beetroot juice shot or a placebo every day. Compared with the placebo group, the beetroot juice group showed differences in brain network organization.

In that BRJ group, connections in the somatomotor cortex, the brain region that controls movement, more closely resembled those of younger adults.

This small, short study suggests combining beetroot juice with exercise may support healthy brain connectivity more than exercise with a placebo.* Larger studies are needed to confirm it.

Antioxidants

Your brain works hard. It uses a lot of energy, and that activity also produces unstable molecules called free radicals.

When free radicals outpace the body's natural defenses, the result is called oxidative stress. Scientists are studying how diet, including foods that contain antioxidants, may play a role in normal brain aging.

Antioxidants are compounds that help neutralize free radicals. Oxidative stress is one of the processes researchers study in brain aging (Clifford et al., Nutrients, 2015).

Here's where beetroot gets interesting. It contains compounds like betalain pigments, phenols, and saponins. Early laboratory and animal research suggests these compounds may help defend brain and nerve cells against oxidative stress, though human studies are still needed (Clifford et al., Nutrients, 2015).*

Blood flow to the brain tends to decrease with age, which is one reason researchers are interested in nitrate-rich foods like beetroot (Presley et al., Nitric Oxide, 2011). So far, human results are mixed, and more research is needed.

Dietary Fiber

Fiber is the part of plant foods your body can't digest. Beetroot provides about 2.8 g of fiber per 100 g (about ¾ cup) of raw beets (U.S. Department of Agriculture, FoodData Central). Why does that matter for your brain? Fiber helps support a healthy gut,* and your gut and brain are connected through the gut-brain axis, a two-way communication system involving nerves, hormones, and immune cells (Cryan et al., Physiological Reviews, 2019).

Inside your intestines live trillions of bacteria, collectively called your gut microbiota, and they can influence brain function and behavior. Dietary fiber feeds your beneficial gut bacteria and supports their growth and diversity. It can also enhance their production of short-chain fatty acids, compounds that research links to healthy communication between the gut and the brain (Dalile et al., Nature Reviews Gastroenterology & Hepatology, 2019). Most of this research is in animals, and human studies are ongoing.

How to Add Beetroot to Your Diet

beetroot is versatile, delicious, and surprisingly easy to work into your week. Here are three ways to enjoy it:

Eat or drink it raw: Fresh beets of any kind are a good choice. If you buy organic, you may get fewer pesticide residues, and some research suggests organic crops may contain higher levels of certain antioxidants (Barański et al., British Journal of Nutrition, 2014). Other reviews have found limited evidence that organic produce is meaningfully more nutritious overall (Smith-Spangler et al., Annals of Internal Medicine, 2012). Don't toss the beet greens, either; they're edible and nutritious. Add them to salads, or enjoy beets pickled, juiced, or blended into smoothies.

Prepare beetroot foods: Cook beetroot into soups, stews, cakes, or muffins. Have fun with it and experiment with different recipes and flavors.

Take supplements: beetroot powder, made from dried and ground beetroots, is another option. It's convenient and shelf-stable, though processing can change nutrient levels. Nitrate content varies widely between beet products (Gallardo & Coggan, International Journal of Sport Nutrition and Exercise Metabolism, 2019), so look for brands that list nitrate content on the label. Stir the powder into water, milk, or yogurt, or add it to your oatmeal, pancakes, or baked goods.

One heads-up: beetroot can turn your urine and stool red or pink. This is called beeturia, and it's usually harmless. It is more common in people with low iron levels, though (Sotos, The Lancet, 1999), so mention it to your doctor if it happens often.

If you have a medical condition or take any medication, check with a healthcare provider before taking beetroot supplements or drinking large amounts of beetroot juice. This is especially important if you take blood pressure medicine, nitrate medicines for chest pain, or erectile dysfunction medicines, or if you tend to have low blood pressure.

How to Care for Your Brain

Diet is only one piece of the puzzle. The Lancet Commission on dementia prevention has identified a set of risk factors people can change. In 2020, it added three to its original 2017 list: excessive alcohol use, head injury, and air pollution (Livingston et al., The Lancet, 2020). Its 2024 update added two more, high LDL cholesterol and untreated vision loss, bringing the total to 14 modifiable risk factors that together may account for about 45% of dementia cases worldwide (Livingston et al., The Lancet, 2024). Here's a quick rundown of expert-backed ways to support brain health, based on the Commission's recommendations:

1. Keep learning and stay mentally active throughout life.

2. Work with your healthcare provider to keep your systolic blood pressure at 130 mm Hg or below, starting around age 40.

3. Work with your healthcare provider to manage your blood sugar.

4. Ask your healthcare provider about managing your LDL ("bad") cholesterol, starting in midlife.

5. Use hearing aids if needed and protect your ears from loud noises.

6. Have your vision checked and get vision loss treated.

7. Stay away from air pollution and second-hand smoke.

8. Try to avoid head injuries, for example by wearing a helmet when cycling or playing contact sports.

9. Limit alcohol. The Commission advises avoiding 21 or more UK units a week (about 12 or more U.S. standard drinks).

10. Quit smoking.

11. Manage your weight.

12. Stay physically active, even later in life.

13. Get support for depression or persistent low mood.

14. Be social by connecting or engaging in activities with family and friends.

Also get enough sleep. It isn't one of the Commission's 14 risk factors, but it's important for your overall health.

Frequently Asked Questions

Can beetroot juice support brain health?

Research suggests the nitrate in beetroot may support healthy blood flow to some areas of the brain.* Studies on thinking and memory are mixed, and a 2019 review of 13 clinical trials found no clear overall effect (Clifford et al., Critical Reviews in Food Science and Nutrition, 2019). A varied diet rich in fruits, vegetables, and whole grains remains the foundation for brain health.

What are the side effects of eating beetroot?

For most people, beetroot is safe to eat. It can change the color of your urine and stool to pink or red, a usually harmless condition called beeturia. Beets are also high in oxalates, which can raise the risk of kidney stones in people who form calcium oxalate stones and can reduce how much calcium your body absorbs (National Kidney Foundation). Concentrated beetroot juice and supplements may not be right for everyone, so check with a healthcare provider if you take medication or have a medical condition.

How much beetroot juice or supplement should I take?

Research studies have commonly used beetroot juice providing roughly 300 to 600 mg of nitrate. Examples include about 450 mL of beetroot juice (about 340 mg of nitrate) taken once by healthy young adults (Wightman et al., Physiology & Behavior, 2015) and a 70 mL concentrated shot with 560 mg of nitrate taken daily for six weeks by older adults (Petrie et al., Journals of Gerontology: Series A, 2017). These are amounts used in research, not dosing recommendations. Powder serving sizes vary by product, and nitrate content differs widely between brands. The right amount for you depends on your age, health, and other personal factors, so talk to a healthcare professional before starting beetroot supplements.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Key Takeaways

• Brain health is how well your brain helps you think, learn, and remember. The CDC describes it as the ability to perform all the mental processes of cognition, while the American Heart Association describes optimal brain health as performing at the average level for your age and being able to do the activities you want to do. Brain function naturally changes with age.

• Beetroot is a rich dietary source of nitrate, which researchers are studying for its possible role in supporting healthy blood flow to the brain.* Results on thinking and memory so far are mixed.

• Beetroot contains betalains and other compounds that early lab and animal research suggests may help defend brain cells against oxidative stress, though human research is still limited.*

• Beetroot also provides dietary fiber (about 2.8 g per 100 g), which feeds beneficial gut bacteria.* Researchers are exploring how the gut and brain communicate.

• Easy ways to enjoy it: eat or juice it raw, cook it into soups, stews, or baked treats, or stir beetroot powder into drinks and recipes. Check labels for nitrate content.

• Support your brain health after 40: manage blood pressure, blood sugar, and cholesterol; protect your ears and eyes; avoid pollution and smoke; limit alcohol; manage your weight; stay physically and mentally active; get support for your mental health; prioritize sleep; and stay social. And don't skip your regular check-ups; see a healthcare professional for any brain-related concern.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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