All about beetroot benefits for men

Man has a long history with the beet. In ancient times, the root vegetable was thought of as more than just nourishment; beets were believed to possess medicinal properties to help treat disease and were also considered to be an aphrodisiac.

Some people (well, at least one doctor across the pond) have referred to beets as “vegetable Viagra,” claiming that the plant can help with erectile dysfunction (ED). But are any of these beetroot benefits for men rooted in science? Let’s take a look at how—or, more accurately, if—the veggie impacts sexual function, plus other health perks this sweet, earthy vegetable has to offer.

While beets may have made the so-called aphrodisiac list, there is no reason to expect that it enhances sexual desire. There also isn’t any scientific research specifically on beetroot for ED—at least not yet. Any claims that beets can enhance sex hormones, improve sexual performance, or make you rock-hard are anecdotal. 

However, beets contain certain nutrients that, in theory, could benefit ED. For example, beets are a healthy source of nitrates, which get broken down into a compound called nitric oxide when consumed. What does nitric oxide have to do with erections? A lot, actually. 

As the name suggests, nitric oxide is composed of nitrogen and oxygen. It’s naturally produced by the body and is also a byproduct of nitrate-rich foods, such as nuts, leafy greens, and (you guessed it) beets. Nitric oxide helps maintain healthy blood flow in the body by dilating or widening blood vessels, a process crucial for getting and maintaining an erection. While there’s no scientific research linking beets directly to better boners, there are studies that show beets can increase nitric oxide levels in the body, which, in turn, may be beneficial for erectile function.

Nitric oxide can also help widen blood vessels, since that’s one of its functions in the body, which may address high blood pressure. One small study found that drinking a cup of beet juice daily helped reduce blood pressure in people with hypertension. Since vascular problems like high blood pressure are also a proven contributor to ED, consuming foods that promote heart health and better blood flow—read: beets—may indirectly alleviate ED symptoms. That being said, there are many medications for high blood pressure that have been well-studied. If you are having issues with high blood pressure, talk to a healthcare provider to see if you need medication to address this issue. Leaving high blood pressure unaddressed can lead to dangerous consequences like heart attack and stroke, so it is important you consider medication if lifestyle changes are not enough to address your blood pressure values.

As you can see, any potential beetroot benefits for men (at least in the sexual health realm) are more indirect à la the domino effect.

It’s important to note that ED can have a variety of causes, including psychological problems, with mental health challenges such as stress, anxiety, and depression commonly contributing to the condition. While eating beets may be a low-risk thing to try, it’s always best to touch base with the healthcare provider to make sure any underlying issues are addressed. 

There’s not much evidence that beetroot can provide any ED-related benefits for men—not directly, anyway. Outside of the bedroom, however, beets can pack a pretty powerful punch. 

Whole beets, beet juice, and leafy beet greens contain various micronutrients, including B vitamins (e.g. folate), vitamin C, iron, magnesium, potassium, and many more. Vitamins on their own aren’t a treatment for ED, but all these little things can add up and impact overall health, and overall health may have  an overall positive impact on erectile function. 

Lowers blood pressure 

As mentioned above, beetroot (specifically, beetroot juice) may have a positive impact on  blood pressure. A 2024 review, in particular, found that consuming beetroot juice daily significantly lowered blood pressure for up to 90 days, though the publication itself mentioned the certainty of the evidence is low. . Methods for treating high blood pressure (including dietary changes) can have resounding impacts throughout the body, such as reducing the risk of heart attack and stroke, kidney damage, and sexual dysfunction. While the direct effect of beets is still under debate, supporting your overall well-being through a healthy diet may have a benefit on your erectile function as well.

Reduces inflammation

Beetroot is one of the few vegetables that contain betalains, a group of powerful natural pigments that can have potent anti-inflammatory effects. This could benefit several aspects of health, especially since chronic inflammation has been linked to conditions including obesity, heart disease, and cancer. But what makes this a beet benefit for men in particular? While research is scarce, some evidence indicates foods that cause inflammation (think: fried food, processed meats, sugary drinks) are linked to ED. This suggests that eating items that reduce inflammation, such as beets (and other fruits and vegetables that contain anti-inflammatory compounds), could potentially reduce any dietary-related ED risks. But more research is needed to truly understand the link between beets’ antiinflammatory effects and sexual dysfunction. 

Improves exercise performance

While there might not be much evidence that beets can definitively boost any workouts in the bedroom (if you catch our drift), research does suggest beets might make exercise more effective. One study found that getting more nitrates through daily beetroot supplementation improved the performance of combat sports athletes like boxers. Another 2024 study found beetroot juice to be superior to other sources of nitrates in enhancing performance during high-intensity exercise as well as aiding in muscle recovery afterward. 

That being said, these studies are small, and beetroots contain significant carbohydrates, which might help with exercise on their own. More research is needed to study the effects of beets on exercise, especially when compared to other sources of carbohydrates, before making conclusions. Remember that healthy lifestyle changes, such as regularly exercising, can also help with ED.

May improve cognitive function

Again, research is limited and the jury is still out, but some researchers believe that a high-nitrate diet (such as one that includes beetroot juice) can help prevent cognitive decline through better blood flow in the brain. Cognitive decline and the onset of conditions like dementia are suggested to be related to reduced blood flow. Therefore, if beetroot truly regulates blood flow and increases nitric oxide production, it could, in theory, have protective effects against some vascular brain diseases.

To maximize all the health benefits beets have to offer, your best bet is consuming them as a whole food. That’s because juicing strips fruits and vegetables of essential nutrients like fiber, which is important for digestive health, heart health, and weight management. Beet juice on its own may also have a lot of sugar. 

However, beet juice still contains essential nutrients and may be beneficial for overall health. You can drink it on its own, add it to a smoothie, or mix it with other juices. If trying beet juice to enhance exercise, it’s recommended to take it 90 minutes before a workout to best reap the rewards of the ingredient.  

There’s no standard on how much beet juice to drink daily, but studies on beetroot juice for exercise suggest 140 mL daily. That said, try not to overdo it; beets are high in oxalate, high doses of which can raise the risk for kidney stones.

If you’re experiencing ED, you might be searching for a natural alternative before trying a prescription option, such as Viagra (sildenafil) or Cialis (tadalafil).  And while beets are a great source of nourishment and contain many nutrients that can help maintain overall health and prevent disease, they probably aren’t the little blue pill of the root vegetable world. Currently, there’s no scientific research showing that beet consumption works for ED. However, beetroot could theoretically support erectile function due to the high levels of nitric oxide it produces in the body. It’s always best to talk to a healthcare provider to determine the underlying cause of ED and the best course of treatment for you.

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How we reviewed this article

Every article on Health Guide goes through rigorous fact-checking by our team of medical reviewers. Our reviewers are trained medical professionals who ensure each article contains the most up-to-date information, and that medical details have been correctly interpreted by the writer.

Editorial Guidelines | Medical Review Process

Current version

October 22, 2024

Written by

Anna Brooks

Fact checked by

Peter Schlegel, MD and Raagini Yedidi, MD

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About the medical reviewers

Peter Schlegel, MD

Peter Schlegel, MD, is a Ro Advisor, board-certified urologist, and internationally acclaimed expert in the treatment of male fertility. For nearly 20 years, Dr. Schlegel served as the chair of Urology at New York Presbyterian/Weill Cornell. He now focuses on providing the best patient care possible for urologic conditions through his private practice.

Raagini Yedidi, MD

Raagini Yedidi, MD, is an internal medicine resident and medical reviewer for Ro.