Beetroot supplements have gained popularity because they are rich in nutrients, especially nitrates, which provide several health benefits.

Beetroot, or beets as they are often referred to, is a food which is rich in vitamin C, iron, magnesium, and folate, as well as other trace minerals, polyphenols, and naturally occurring nitrates.

Recently, beetroot powders, juices, and supplements have gained popularity since studies indicate that taking beetroot supplements may provide health benefits, including maintaining healthy blood pressure, improving oxygenation of tissues by enhancing circulation, and improving the health of the endothelium, the single layer of cells that line both the blood and lymphatic system, which regulates blood flow. Beetroot supplements may also protect against inflammation and prevent improper blood clotting.¹

Beetroot powder and its health benefits

Beetroot has an earthy, acquired taste that does not please everyone’s palate. Roasting beetroot takes time, and pickled beetroots do not provide all the nutrients, as some are inevitably lost due to processing. It is for these reasons that many people choose beetroot powder to enjoy its full spectrum of health benefits.

Beetroot’s benefits for heart health

Beetroot is high in nitrates, which are particularly beneficial for heart health as they help to relax and widen blood vessels, helping to lower blood pressure to within normal levels. Helping to relax and widen blood vessels also helps to improve circulation, which is another plus point for taking beetroot powder daily.

Studies indicate that beetroot supplements or powder can reduce systolic blood pressure by 3-5mmHg for those with mild hypertension and this occurs within hours.^2,3 Beetroot supplements also contain magnesium and potassium, key minerals in maintaining healthy blood pressure.

Beetroot powder for exercise performance and recovery

If you undertake regular exercise, beetroot supplements may be beneficial to boost energy and so as a natural performance enhancer. Beetroot contains nitrates which are converted into nitric oxide, a compound that helps to widen blood vessels which delivers a greater amount of oxygen to muscle tissues. This in turn helps reduce muscle fatigue, allowing you to continue for a longer period. Beetroot’s benefits also include its ability to reduce inflammation, helping with muscle soreness.⁴

Beetroot as an antioxidant and anti-inflammatory

Often labelled a “superfood” because it is packed with antioxidants such as betalains, which give beets their deep red colour, beetroot contains powerful compounds that help reduce inflammation in the whole body, which is linked to chronic diseases, including osteoarthritis.⁴

Beetroot supplements for brain function

Since beetroot increases circulation by widening blood vessels, this improved blood flow is not just good for exercise performance but also for the brain. Taking beetroot supplements or powder daily may help memory, focus, and clarity of thought. Beetroot powder contains powerful antioxidants, betalains and phenolic compounds that may help to prevent oxidative stress, which can lead to a decline in age-related brain performance.⁵

Beetroot powder supports gut health and healthy digestion

Beetroot is an excellent supplement for gut health. Beetroot powder is a good source of both soluble and insoluble fibre, which help to regulate bowel movement, help in nutrient absorption, and support gut health.

The fibres in beetroot powder help to support the gut microbiome, which help support immune health, healthy digestion, and overall wellbeing.⁶

Does beetroot powder have side effects?

Beetroot powder and supplements are generally regarded as safe, but if you suffer from low blood pressure, you should avoid taking beetroot supplements since the nitric oxide produced may further lower blood pressure.⁷ Beetroot powder is also high in oxalates, so those prone to kidney stones should avoid taking this.

How much beetroot powder should you take?

Beetroot powder makes a pleasant looking, nutritional drink when added to fruit juices, plant-based milks, smoothies, and water. Although water-soluble, beetroot powder can clump up, so start by adding a teaspoon to the beverage of your choice and increase to two teaspoons, which is suitable for general wellness. More beetroot powder can be taken if you are targeting a specific concern.

Which is better, organic or non-organic beetroot powder?

Organic beetroot powder is produced from beets that are grown without the use of pesticides and chemical fertilisers. Non-organic beetroots are grown with the use of pesticides and synthetic fertilisers.

Nutritionally, organic beetroot powder has a higher content of antioxidants and polyphenols than non-organic. I would recommend taking Organic Beetroot Powder to prevent a chemical overload where it can be avoided.

References:

1. Chen, L., Zhu, Y., Hu, Z., et al. (2021). Beetroot is a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Science & Nutrition 9(11); 6406-6420. DOI:10.1002/fsn3.2577, https://onlinelibrary.wiley.com/doi/10.1002/fsn3.2577
   
2. dos S. Baião, D., da Silva, D. V., & Paschoalin, V. M. (2020). Beetroot, a remarkable vegetable: Its nitrate and phytochemical contents can be adjusted in novel formulations to benefit health and support cardiovascular disease therapies. Antioxidants 9(10). DOI:10.3390/antiox9100960, https://www.mdpi.com/2076-3921/9/10/960
3. Lidder, S., & Webb, A. J. (2013). Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate‐nitrite‐nitric oxide pathway. British Journal of Clinical Pharmacology 75(3); 677-696. DOI:10.1111/j.1365-2125.2012.04420.x, https://bpspubs.onlinelibrary.wiley.com/doi/10.1111/j.1365-2125.2012.04420.x
4. Chen L, Zhu Y, Hu Z, et al. Beetroot as a functional food with huge health benefits: antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Sci Nutr. 2021;9(11):6406-6420. doi:10.1002/fsn3.2577
5. Szymański J, Szwajgier D, Baranowska-Wójcik E. The role of beetroot ingredients in the prevention of Alzheimer’s disease. Applied Sciences. 2023; 13(2):1044. doi:10.3390/app13021044
   
6. Bahadoran Z, Mirmiran P, Kabir A, et al. The nitrate-independent blood pressue-lowering effect of beetroot juice: a systematic review and meta-analysis. Adv Nutr. 2017;8(6):830-838. doi:10.3945/an.117.016717
7. Stanaway L, Rutherfurd-Markwick K, Page R, et al. Acute supplementation with nitrate-rich beetroot juice causes a greater increase in plasma nitrite and reduction in blood pressure of older compared to younger adults. Nutrients. 2019;11(7):1683. doi:10.3390/nu11071683