All about beetroot benefits for men

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. 

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.

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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. High blood pressure treatments (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 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 direct research on beetroot and ED is limited, 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’ anti-inflammatory 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 dietary 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 and sexual function, 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, among other mechanisms. 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.

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

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 benefit erectile function.

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. 

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 consult a healthcare provider to make sure all underlying issues are appropriately addressed. 

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 even weight management. Beet juice on its own may also have a lot of sugar. 

That being said, 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 two and a half hours 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 of concentrated beetroot juice. That said, try not to overdo it; beets are high in oxalate, high doses of which can raise the risk for kidney stones.

While beets can be 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. 

• There’s no scientific research showing that beet consumption works for ED.

• Beetroot could theoretically indirectly support erectile function by lowering blood pressure and increasing levels of nitric oxide 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. 

• A healthcare provider can prescribe you evidence-based treatment options, such as Viagra (sildenafil) or Cialis (tadalafil), that are approved by the US Food and Drug Administration (FDA).