Researchers wanted to know if drinking beetroot juice could help middle-aged adults walk better and move around more easily when combined with strength training. In a 12-week study, 28 inactive adults either drank real beetroot juice or a fake version while doing supervised weight training twice a week. The group drinking real beetroot juice showed meaningful improvements in walking speed and how far they could walk in six minutes compared to the placebo group. This suggests that a natural compound found in beets called nitrate, combined with regular strength training, might help people in their 50s and 60s move around better in their daily lives.

The Quick Take

  • What they studied: Whether drinking beetroot juice (which contains a natural compound called nitrate) helps improve walking ability and mobility when combined with strength training exercises.
  • Who participated: 28 healthy but inactive adults, average age 56 years old, who didn’t regularly exercise before the study started.
  • Key finding: Adults who drank real beetroot juice while doing strength training walked about 9% faster (1.38 meters per second versus 1.27 meters per second) and took longer strides than those who drank fake beetroot juice. These differences were statistically significant, meaning they’re unlikely to be due to chance.
  • What it means for you: If you’re in your 50s or 60s and want to improve your walking ability, combining strength training with beetroot juice might give you better results than strength training alone. However, this is early research, so talk to your doctor before making major changes to your routine.

The Research Details

This was a randomized controlled trial, which is one of the best ways to test if something actually works. Researchers randomly assigned 28 inactive middle-aged adults into two groups. One group drank beetroot juice containing about 12.8 millimoles of nitrate daily, while the other group drank beetroot juice with the nitrate removed (the placebo). Both groups completed the same supervised strength training program twice per week for 12 weeks, doing full-body exercises.

Neither the participants nor the researchers knew which group was getting the real beetroot juice and which was getting the fake version until the study ended. This “double-blind” approach prevents bias from affecting the results. Before and after the 12 weeks, researchers measured how fast people walked, how far they could walk in six minutes, and how quickly they could stand up, walk, and sit back down.

Using a placebo (fake beetroot juice) is important because it helps researchers know that any improvements come from the nitrate itself, not just from people expecting to feel better. The double-blind design means neither the participants nor researchers could unconsciously influence the results. Testing actual walking ability using special equipment (instrumented tests) gives more accurate measurements than just asking people how they feel.

This study has several strengths: it used a placebo control, randomly assigned participants, was double-blind, and measured actual walking performance rather than relying on self-reports. The sample size of 28 people is relatively small, which is why researchers called it a ‘pilot trial.’ Both groups had similar compliance with the supplement and training, which means the results weren’t affected by one group trying harder than the other. However, the study only lasted 12 weeks, so we don’t know if benefits continue longer-term.

What the Results Show

The beetroot juice group showed significantly better walking speed compared to the placebo group. When walking at their own comfortable pace, the beetroot juice group walked at 1.38 meters per second while the placebo group walked at 1.27 meters per second—a meaningful 9% difference. The beetroot juice group also took longer strides, meaning they covered more ground with each step.

Both groups improved their ability to walk six minutes and their speed getting up and down from a chair, but the beetroot juice group showed greater improvements in these functional tests. These aren’t just tiny statistical differences—they represent real, noticeable improvements in how people move around in daily life. The researchers noted that these improvements were ‘clinically meaningful,’ meaning they’re large enough that people would actually notice the difference.

The study found some interesting patterns when looking at men and women separately, though the researchers were careful to note these were just trends and not statistically proven. Both men and women in the beetroot juice group showed improvements, but the patterns differed slightly between sexes. The researchers emphasized that these observations need to be studied more carefully in future research with larger groups. Both groups showed good compliance with taking their supplement and attending training sessions, so the differences weren’t due to one group trying harder than the other.

Previous research has shown that nitrate from beetroot juice can improve blood flow and oxygen delivery to muscles, which could help with exercise performance. However, most studies focused on athletic performance or endurance activities. This study is notable because it looked at whether nitrate helps with everyday functional movements like walking and getting up from a chair in middle-aged adults—a group that really needs help maintaining mobility. The combination of nitrate supplementation with strength training is relatively new to study, making this research an important addition to what we know.

The study only included 28 people, which is a small number. Larger studies are needed to confirm these findings. The study lasted only 12 weeks, so we don’t know if the benefits continue beyond that time or if people need to keep drinking beetroot juice to maintain improvements. The study only looked at healthy, inactive adults—results might be different for people with health conditions or those already exercising regularly. The researchers noted that some sex-specific patterns emerged but didn’t do statistical tests on these differences, so they should be considered preliminary observations only.

The Bottom Line

If you’re a middle-aged adult looking to improve your walking ability and mobility, combining strength training with beetroot juice supplementation appears promising (moderate confidence level). Strength training alone is already beneficial, but adding beetroot juice may provide extra benefits. Aim for about 12.8 millimoles of nitrate daily, which is roughly equivalent to one serving of beetroot juice. Combine this with supervised strength training twice per week. However, this is still early research, so discuss this approach with your doctor first, especially if you take blood pressure medications or have other health conditions.

This research is most relevant for inactive or sedentary middle-aged adults (ages 50-65) who want to improve their walking ability and daily mobility. It may be particularly interesting for people who struggle with getting around or who want to maintain independence as they age. People with blood pressure issues should check with their doctor first, as nitrate affects blood vessels. This research doesn’t yet apply to younger, very active people or to older adults over 70, as they weren’t studied here.

The study showed improvements after 12 weeks of combining strength training with beetroot juice. You’d likely notice gradual improvements in how easily you can walk and move around during the first month, with more noticeable changes by 8-12 weeks. However, you’d need to maintain both the strength training and beetroot juice to keep these benefits—stopping either one would likely reduce the improvements.

Want to Apply This Research?

  • Track your daily walking speed or distance using your phone’s step counter or a fitness app. Measure how far you can comfortably walk in 10 minutes once per week at the same time of day. Also note how easily you can do everyday activities like climbing stairs or getting up from a chair. Compare these measurements every 2-4 weeks to see your progress.
  • Set a daily reminder to drink beetroot juice at the same time each day (morning or before your workout). Schedule your two weekly strength training sessions on the same days each week (for example, Monday and Thursday) to build consistency. Use the app to log both your beetroot juice intake and your strength training sessions to maintain accountability.
  • Create a simple weekly log tracking: (1) beetroot juice consumed (yes/no for each day), (2) strength training sessions completed, (3) how you feel during daily activities like walking or climbing stairs. Every 4 weeks, do a formal test—time yourself walking a set distance or count how many steps you take in 6 minutes. Share these results with your doctor to ensure the approach is working for you and is safe with any medications you take.

This research is preliminary and based on a small study of 28 people lasting 12 weeks. These findings should not replace medical advice from your doctor. Before starting beetroot juice supplementation or a new exercise program, especially if you take blood pressure medications, have heart conditions, or take blood thinners, consult with your healthcare provider. Beetroot juice can interact with certain medications and may not be appropriate for everyone. This study shows promise but is not definitive proof that beetroot juice will work the same way for all people. Individual results may vary.