Beetroot and Ashwagandha Together: What the Research Does and Doesn't Show

The evidence doesn't support beetroot and ashwagandha as a tested combination for energy or stress — no trial has given people both together. Each ingredient has its own separate research: beetroot's is mostly about dietary nitrate and physical performance, ashwagandha's is mostly about self-reported stress and cortisol. Neither research base tells you what pairing them does.

What the evidence doesn't support

It doesn't support a beetroot-ashwagandha blend, capsule or gummy as something shown to do more than either ingredient alone. No trial identified for this page has tested the two together, in any dose or form. It also doesn't support treating one ingredient's research as evidence for the other — beetroot's studied outcomes (blood flow, exercise performance) and ashwagandha's studied outcomes (stress-scale scores, cortisol) are different questions, measured in different trials, in different people.

What the trials found

Beetroot's best-established research is on dietary nitrate and physical performance. A 2025 umbrella review of 15 meta-analyses found that nitrate doses of 515-1,017 mg a day, from concentrated beetroot juice, produced a negligible-to-small effect on strength, endurance and lactate tolerance in healthy adults. That research doesn't address stress, mood or cognitive focus.

Ashwagandha's research more often targets stress directly. In a 60-day randomized, placebo-controlled trial, 60 healthy adults with self-reported high stress took either placebo or 240 mg a day of a standardized ashwagandha extract (a branded extract called Shoden). The ashwagandha group showed a statistically significant drop in their Hamilton Anxiety Rating Scale score and in morning cortisol compared with placebo, along with a near-significant drop on a separate stress-and-anxiety scale. That's one trial, at one specific extract and dose — it doesn't establish what a different ashwagandha product, or a lower dose, would do, and it says nothing about beetroot.

Questions people ask

Do beetroot and ashwagandha work well together?

No trial has tested that question directly. Each ingredient has research of its own, summarized above, but no study has measured what happens when they're taken as a pair.

Is a beetroot-ashwagandha gummy backed by research?

Not as a combination. A gummy's ashwagandha and beetroot content would need to be checked against the doses used in the trials above (300 mg+ nitrate-rich beetroot extract, 240 mg of the specific extract studied for ashwagandha) to know whether it resembles what was actually tested — and even then, the combination itself hasn't been studied.

Can beetroot and ashwagandha help with energy and stress together?

Beetroot's research is about physical performance markers, not subjective energy or stress. Ashwagandha's research more directly addresses self-reported stress and cortisol, at the specific extract and dose described above. Neither has been tested as a stress-and-energy pair.

When to talk to a doctor

Ongoing stress, anxiety or fatigue that affects daily life is worth discussing with a doctor rather than addressing through a supplement search. Ashwagandha and beetroot are each commonly flagged for their own medication questions — ashwagandha with thyroid medication and sedatives, beetroot with blood-pressure medication (see beetroot interactions) — so mention both to a doctor before combining them if you take a prescription medication or are pregnant.

Related reading: beetroot benefits: what the research does and doesn't show, does beetroot lower cortisol, and beetroot interactions.