The Best Beetroot Powders for a Science-Backed Health Boost

Beet Root Powder Benefits

May boost exercise performance 

The data on nitrate supplementation—largely via beetroot juice or powder —generally, it amounts to this: supplementing with a beetroot source will provide a boost to endurance performance in some populations, and has no known negative effects on fitness (1).

In the groups it works for, it makes the body more efficiently use oxygen (2), which has a knock-on effect with nearly all forms of exercise. 

“Beetroot powder contains nitrates that dilate blood vessels and should result in decreased blood pressure. Since beetroot powder helps dilate blood vessels, it makes it a good natural option for a pre-workout to have more blood flow before intense exercise,” Sauza says.

If you’re supplementing specifically for athletic performance, research says your body’s peak use of the substance occurs 2-3 hours after supplementing, so take your dose approximately 90 minutes before activity. 

Potentially lowers blood pressure 

In a systematic review of research conducted on nitrate from beetroot juice as a tool to combat hypertension (or high blood pressure), researchers found “[beetroot juice] supplementation has a great potential to reduce the [systolic blood pressure] and [diastolic blood pressure] values in both healthy subjects and those with cardiovascular risk.” (3) Researchers also added that because it’s a relatively cost-friendly product, it may be of particular benefit to pre-hypertensive people who may not yet need a full pharmaceutical solution. Researchers behind the review stated a consistent two-week period of use was needed for this effect to come about. 

Not to mention, beetroot supplements boost nitric oxide production in the body. Healthy nitric oxide levels lower the risks of circulatory issues (4), further helping to fight hypertension.

Anti-inflammatory

The search for natural anti-inflammatory has led to more research into plant-based options (5), such as beetroot supplementation.

There are several ways researchers believe beetroot may work as an anti-inflammatory agent, but it seems like betalain, the pigment that colors beets (and a scant few other vegetables like Swiss chard or cactus pear) is a powerful bioactive antioxidant that mediates the inflammatory response (6).

Other potential benefits (6)

• Improved endothelial function: nitrate from beetroot is metabolized to nitric oxide, which plays a critical role in maintaining endothelial function, or blood flow.
• Combat oxidative stress: beetroot is dense with antioxidants, which balance cell oxidation process which, if imbalance, can lead to issues down the road
• Improved cognitive function: High nitrate diets have been found to boost activity in the frontal cortex of the brain, which is responsible for cognitive processes such as executive function, working memory and task-switching. Beetroot is extremely high in nitrates.