An Ordinary Vegetable Turned Out to Be an Assistant in Slowing Age-Related Decline in Strength 0 19

Foods rich in natural nitrates, primarily beet juice, can support physical fitness and promote healthier aging. This conclusion was reached by researchers at the Medical University of Lodz, who published a systematic review in the journal Nutrients.

The authors analyzed data from dozens of studies and showed that beet-based supplements most often improve endurance, muscle efficiency, and recovery after exertion, especially in individuals without professional athletic training.

A key role is played by nitric oxide, which is formed from dietary nitrates. It dilates blood vessels, improves blood supply to muscles, and reduces tissue oxygen demand during physical activity. As a result, fatigue decreases and movement efficiency increases—effects that are particularly important in middle and older age when physical reserves gradually diminish.

As for brain function, the data is currently less definitive. In several studies, beet juice has been associated with improvements in attention, reaction time, and specific memory metrics; however, the authors' overall conclusion is cautious: there is insufficient compelling evidence for a sustained cognitive effect. Nevertheless, scientists emphasize that physical activity and cognitive functions are closely linked, and improved blood flow may potentially support brain function as well.

The authors of the review note that beet supplements could become an accessible and safe component of a healthy aging strategy.