Does beetroot juice help with weight loss?

No. A 2026 meta-analysis of 8 randomized trials in 199 adults with obesity, most of them drinking beetroot juice, found nitrate did not change body weight or BMI. A 2023 meta-analysis of 12 randomized trials found beetroot or nitrate supplements did not change body weight, fat mass or waist size, whatever the dose, the trial length or whether people were athletes. The trials in the 2026 review lasted from 7 days to 13 weeks.

Myth. Beetroot juice is not a weight loss drink. This was tested in randomized trials and pooled twice, and body weight did not move. The 2023 review rated its evidence low to moderate, and the 2026 review is small, so the answer could still shift by a little. It is unlikely to turn into a meaningful weight loss.

What the trials found

The two meta-analyses

In the 2026 review, the 8 trials ran from 7 days to 13 weeks in adults aged 18 to 80 with obesity. The standardized difference in body weight was 0.29 (95% CI -0.11 to 0.69, p = 0.15) and in BMI 0.04 (95% CI -0.26 to 0.34), neither of them significant. Six trials were at low risk of bias and two raised some concerns. Systolic blood pressure did fall a little, by a standardized 0.32, with the upper end of the interval at -0.01, close to no effect.

The 2023 review pooled 12 trials published up to August 2022. Body weight differed by 0.31 lb (0.14 kg), BMI by 0.07 kg/m2, fat mass by 0.57 lb (0.26 kg) and waist by 0.11 in (0.28 cm), and none of these was significant. Splitting the trials by dose, length, starting BMI and athletic status gave the same null result each time. The authors rated the certainty low to moderate.

On top of a diet

In a 14-day pilot trial, 29 overweight adults aged 52 to 74 cut their calories, and 15 of them also drank beetroot juice. The juice group lost 6.2 lb (2.8 kg) and the diet-only group 4.9 lb (2.2 kg), and the difference was not significant (p = 0.32). The calorie cut did the work. The trial was short, and its authors saw better blood vessel measures in the juice group.

The idea that it burns more calories

The story sold with beetroot is that nitrate speeds up metabolism. The trials do not show it. In a 3-day crossover trial in 13 healthy volunteers, sodium nitrate at a dose found in 7.1 to 11 oz (200 to 300 g) of beetroot or spinach lowered resting metabolic rate by 4.2%, the opposite direction. That was a nitrate salt, not juice. A single 6.2 mmol nitrate dose in 17 healthy young adults did not change resting metabolism (p = 0.194), and the abstract gives no effect size. In 13 older adults with type 2 diabetes, 4.7 fl oz (140 mL) of beetroot juice a day for 14 days did not activate brown fat, the calorie-burning tissue that animal studies had pointed to. In 20 elite rowers, a week of beetroot extract with citrulline changed neither energy expenditure nor fat burning, and that was an extract, not juice.

What the juice adds to a diet

One cup of beet juice, 248 g, gives about 62 calories and 12 g of sugars, by the USDA survey database worked out from its per 3.5 oz (100 g) values. On a calorie-counted diet, the juice is calories to count.

For the rest of the drink, see the beet juice page.

Who should be careful

Not for everyone. The caution in our cards is nitrate. EFSA sets the acceptable daily intake for nitrate at 3.7 mg per kg of body weight a day, which is about 260 mg for a 154 lb (70 kg) adult by our arithmetic, not a figure EFSA gives. A 2021 systematic review warns that drinking beetroot juice can easily push nitrate intake above that limit.

The same review says intake above the limit stimulates the body to form N-nitroso compounds, a class of compounds known to cause cancer, and its authors say the data on harms are limited. We have no card on beet juice for weight loss in pregnancy, children, kidney disease or with medicines, so this page says nothing about them.

What expert bodies say

We found no position from the NIH Office of Dietary Supplements, EFSA or NICE on beetroot and body weight. We did not check the EU register of health claims for a beetroot weight claim. EFSA's one relevant statement is the nitrate limit above, which is about safety, not benefit.

How we searched

What would change this answer

• A trial of at least 12 weeks in adults with obesity, with weight as the main outcome, comparing nitrate-rich juice with nitrate-depleted juice. Neither review included one built that way.
• Results from a registered 28-day pilot of nitrate with calorie restriction in older adults (NCT06151015). It has posted no results yet, and 28 days is too short to settle weight.

Sources

1. ev-bjwl-01 · Meta-analysis or systematic review · systematic review and meta-analysis of RCTs · n = 8 RCTs, 199 participants
   The meta-analysis demonstrated that nitrate supplementation had no significant effects on body weight (95% CI: −0.11 to 0.69; SMD = 0.29, p = 0.15; I2 = 0%, Figure 3A), BMI (95% CI: −0.26 to 0.34; SMD = 0.04, p = 0.79; I2 = 0%, Figure 3B), or DBP (95% CI: −0.45 to 0.01; SMD = −0.22, p = 0.06; I2 = 0%, Figure 3D).
   
   Who: adults aged 18 to 80 with obesity in RCTs of nitrate supplementation (primarily beetroot juice) vs placebo, 7 days to 13 weeks
   Effect: body weight SMD 0.29 (95% CI -0.11 to 0.69), p = 0.15; BMI SMD 0.04 (-0.26 to 0.34); systolic BP SMD -0.32 (-0.63 to -0.01)
   Certainty: RoB 2: 6 low, 2 some concerns; publication bias for BMI. The newest synthesis (search up to April 2026).
   Front Public Health, 2026 · checked 2026-10-07 · we read the fulltext
2. ev-bjwl-02 · Meta-analysis or systematic review · GRADE-assessed systematic review and meta-analysis of RCTs · n = 12 RCTs
   This meta-analysis study suggests that BR or nitrate supplements cannot efficiently ameliorate body composition indices regardless of supplement dosage, trial duration and athletic status.
   
   Who: participants in RCTs of beetroot or nitrate supplementation published up to August 2022, athletes and non-athletes
   Effect: body weight WMD -0.31 lb (95% CI -2.7 to 3.3; metric: -0.14 kg, -1.22 to 1.51); BMI -0.07 kg/m2; fat mass -0.57 lb (-0.26 kg); waist -0.11 in (-0.28 cm); all not significant, I2 = 0%
   Certainty: GRADE low–moderate; subgroups by dose, duration, BMI and athlete status: the same nulls.
   Br J Nutr, 2023 · checked 2026-10-07 · we read the abstract
3. ev-bjwl-03 · Randomized controlled trial(s) · randomized parallel pilot trial · n = 29
   Body weight decreased by −2.8 ± 1.7 kg (p < 0.001) in the CR + BRJ and −2.2 ± 1.2 kg (p < 0.001) in the CR alone group, but changes in body weight were not significantly different between groups (p = 0.32).
   
   Who: overweight and obese middle-aged and older adults (52 to 74 years), caloric restriction plus beetroot juice (n = 15) or caloric restriction alone (n = 14)
   Effect: body weight -2.8 +/- 1.7 kg (CR + beetroot juice) vs -2.2 +/- 1.2 kg (CR alone), between-group p = 0.32
   Certainty: Pilot, 14 days; the weight loss came from a calorie deficit. Vascular indicators are better in the BRS group.
   Nutrients, 2023 · checked 2026-10-07 · we read the fulltext
4. ev-bjwl-04 · Randomized controlled trial(s) · randomized double-blind crossover trial · n = 13
   The RMR was 4.2% lower after nitrate compared with placebo administration, and the change correlated strongly to the degree of nitrate accumulation in saliva (r² = 0.71).
   
   Who: healthy volunteers, sodium nitrate 0.1 mmol/kg/day vs sodium chloride placebo for 3 days
   Effect: resting metabolic rate 4.2% lower after nitrate vs placebo
   Certainty: Sodium nitrate, not juice; 3 days. The direction is opposite to the idea of "speeds up metabolism".
   Am J Clin Nutr, 2014 · checked 2026-10-07 · we read the abstract
5. ev-bjwl-05 · Randomized controlled trial(s) · randomized double-blind crossover trial · n = 17
   No significant effect on resting metabolism (p = 0.194) or 8-isoprostane (p = 0.660) was observed following dietary nitrate supplementation.
   
   Who: 10 males and 7 females aged 19 to 25, 6.2 mmol nitrate or placebo 2 hours before testing
   Effect: no significant effect on resting metabolism (p = 0.194)
   Certainty: Acute single dose; the effect size is not in the abstract.
   Int J Food Sci Nutr, 2019 · checked 2026-10-07 · we read the abstract
6. ev-bjwl-06 · Randomized controlled trial(s) · randomized double-blind placebo-controlled crossover trial · n = 13
   14-day of nitrate supplementation did not increase BAT fat fraction or activation in older adults with T2DM.
   
   Who: older adults with type 2 diabetes, BMI 29.1 +/- 3.1, 140 mL/day beetroot juice (about 12.4 mmol/L nitrate) vs placebo for 14 days
   Effect: brown adipose tissue fat fraction p = 0.650 and activation p = 0.152, no change
   Certainty: Brown adipose tissue is a hypothetical weight-loss mechanism from rat studies; not confirmed in humans.
   Eur J Sport Sci, 2026 · checked 2026-10-07 · we read the abstract
7. ev-bjwl-07 · Randomized controlled trial(s) · randomized double-blind placebo-controlled crossover trial · n = 20
   CONCLUSION: After 1 week, no effects on energy metabolism and substrate utilization were observed after the daily co-ingestion of BR extract plus CIT supplement, therefore longer (> 7 days) and higher doses of supplementation might be needed to influence metabolism.
   
   Who: elite male rowers, 3.5 g beetroot extract (500 mg nitrate) with or without 6 g citrulline daily vs placebo for 1 week
   Effect: no differences in respiratory exchange ratio, energy expenditure, substrate oxidation (all P > 0.06)
   Certainty: Extract, not juice; one week; athletes.
   Eur J Appl Physiol, 2025 · checked 2026-10-07 · we read the abstract
8. ev-bjwl-08 · Position of an expert body · national food survey nutrient database · n = —
   Beet juice, FNDDS code 73105000, fdc_id 2709682: Energy 25 KCAL and Total Sugars 4.84 G per 100 g; Quantity not specified 248 g, 62.0 KCAL, 12.0 G
   
   Who: USDA survey database record for beet juice
   Effect: energy 25 calories and total sugars 4.84 g per 3.5 oz (100 g); 248 g: 62 calories, 12.0 g sugars
   Certainty: Recalculation from 100 g; "Quantity not specified" = 248 g. The calories of juice are not zero for a diet.
   USDA FNDDS, food code 73105000, Beet juice (fdc_id 2709682) · checked 2026-10-07 · we read the dataset
9. ev-bjwl-09 · Position of an expert body · agency statement · n = —
   The current acceptable daily intake (ADI) for nitrates is 3.7 milligrams per kilogram of body weight per day (mg/kg bw/day).
   
   Who: general population
   Effect: ADI 3.7 mg/kg bw/day for nitrate
   Certainty: For 154 lb (70 kg) ≈ 260 mg (our arithmetic, not an EFSA figure).
   EFSA, 2017, news: EFSA confirms safe levels for nitrites and nitrates added to food (re-evaluation of E 249-252) · checked 2026-10-07 · we read the section
10. ev-bjwl-10 · Observational data · systematic review (qualitative, mixed designs) · n = —
    Drinking BRJ may easily increase nitrate intake above the acceptable daily intake, which is known to stimulate the endogenous formation of N-nitroso compounds (NOC's), a class of compounds that is known to be carcinogenic and that may also induce several other adverse effects.
    
    Who: human studies of beetroot juice consumption
    Effect: risk of exceeding nitrate ADI; endogenous N-nitroso compound formation; data on harms limited
    Certainty: Qualitative review; data on harm are poor, as the authors say.
    Crit Rev Food Sci Nutr, 2021 · checked 2026-10-07 · we read the abstract