Beetroot Extract Supports Muscle Strength in Postmenopausal Women

Maintaining strength and mobility becomes more important with age, especially after menopause. As estrogen declines, muscle function gradually changes, making everyday movements like standing up, balancing, or lifting feel more demanding, which may increase the risk of falls over time.¹

Researchers are actively exploring simple, nutrition-based strategies that may help support muscle quality during the menopause transition. One promising area focuses on nitrate-rich vegetables, such as beetroot, which may support muscle function through improved blood flow and cellular efficiency.

The Study

This clinical trial was conducted at the Federal University of Rio de Janeiro in Brazil. Researchers investigated whether long-term supplementation with beetroot extract could support muscle health in postmenopausal women. Twenty participants, aged 60 to 85, were assigned to consume either a nitrate-rich beetroot extract (with about 548 mg of dietary nitrate per day) or a nitrate-depleted placebo daily for 12 weeks.

Researchers evaluated several markers at baseline, 8 weeks, and 12 weeks, including muscle quality, strength, and rate of force development, which reflects how quickly muscles can generate force. Blood levels of nitrate and nitrite were also measured to assess how the body responded to supplementation.

The Results

After 12 weeks, the beetroot group showed meaningful improvements in key areas. Blood nitrate and nitrite levels increased, confirming effective absorption and conversion in the body. More importantly, measures of muscle quality improved, suggesting healthier muscle composition.

Participants also experienced significant gains in the rate of force development, both in early and later phases of muscle contraction. This suggests their muscles were able to respond more quickly, an important factor in balance and fall prevention.

What Does this Mean?

This study suggests that beetroot supplementation may help maintain muscle quality and support neuromuscular function in postmenopausal women, potentially offering a simple, plant-based way to support strength, mobility, and functional independence with age.

These findings show that muscle health depends not only on strength but also on how quickly muscles respond. Beetroot's nitrates may support nitric oxide production, helping maintain muscle quality and neuromuscular performance over time.

Other nitrate-rich plants, such as spinach and arugula, may offer similar supportive effects when included regularly in the diet.