Beet root powder: what the nitrate research shows and how to choose
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- Plain beet root powder. Best for: Adults who want a simple pre-workout beet drink. See options on Amazon
- Organic beet root powder. Best for: People who also want beet powder for smoothies and baking. See options on Amazon
- Beetroot juice concentrate. Best for: Athletes who want the form most studies used. See options on Amazon
What beet root powder is
Beet root powder is made from dried beets. NOW Foods describes its powder as a pure derivative of non-GMO beets that is dried and not extracted, with each tablespoon equal to 2.5 whole beets. Beets are naturally rich in nitrates.
The NIH Office of Dietary Supplements (ODS) covers beetroot as a nitrate source in its exercise supplement fact sheet. Labels on beetroot juice and concentrate usually identify them as foods, while some supplements contain beetroot powder in varying amounts.
What the research shows
| Use | What the evidence says |
|---|---|
| Endurance exercise | Juice may help, more in recreational than elite athletes |
| Blood pressure in hypertension | Juice lowered systolic, not diastolic, in a 2022 meta-analysis |
| Strength or anaerobic exercise | Little studied |
| Powder vs juice | Not tested |
Exercise. ODS reports that sports nutrition groups say nitrate sources like beetroot juice enhance exercise tolerance and endurance in recreational athletes. Most studies used about 500 ml (about 2 cups) of juice, taken once 2.5 to 3 hours before exercise or daily for up to 15 days, providing about 310 to 682 mg of nitrate. Benefits may last up to 24 hours. One study found 140 ml of concentrate helped while 70 ml did not, and 280 ml added nothing more.
Blood pressure. A 2022 meta-analysis in Frontiers in Nutrition included 7 randomized trials with 218 adults with hypertension who drank 70 to 250 mL of beetroot juice daily for 3 to 60 days. Juice nitrate lowered systolic blood pressure but not diastolic pressure.
The powder gap. ODS says studies have not assessed whether beetroot powder supplements are viable alternatives to beetroot juice or concentrate.
Safety
- Moderate amounts. ODS says studies found no safety concerns with about 2 cups of beetroot juice a day for several weeks, and that this provides less nitrate than a diet rich in vegetables and fruits.
- Pink or red urine. Beets can color urine pink or red. ODS says this is not a safety concern.
- Long-term use. No research has looked at beetroot nitrate for exercise beyond several weeks.
- Blood pressure medicine. If you take blood pressure medicine, ask your doctor before adding beet products, and do not stop prescribed treatment.
- Sugar and sodium. NOW Foods' powder lists 4 g of natural sugars and 50 mg of sodium per tablespoon. Flavored products may differ.
How to use beet root powder
- Before exercise. NOW Foods directs mixing 1 level tablespoon (9.5 g) into 8 oz of water or another drink before a workout and drinking it right away.
- Timing. Juice studies often used intake 2.5 to 3 hours before exercise.
- In food. Plain powder can be added to smoothies or recipes.
- Expectations. Powder has not been tested against juice, so results from juice studies may not apply.
How to choose beet root powder
- Plain beets. Look for beet root as the only ingredient if you want a simple product.
- Watch blends. Many circulation or nitric oxide products add other extracts, sweeteners or flavors. Check every ingredient.
- Nitrate content. If a label lists nitrate, you can compare it with the 310 to 682 mg range from juice studies.
- Organic and tested. Prefer brands that state organic certification or third-party testing.
- Consider juice. If you want to match the research most closely, beetroot juice is the form studied.
What to look for when you buy
Plain beet root powder
Best for: Adults who want a simple pre-workout beet drink
NOW Foods lists dried, non-extracted beet powder, 1 tablespoon equal to 2.5 beets, mixed into water before a workout.
Watch out: Not proven equivalent to beetroot juice. Contains natural sugars. Ask your doctor if you take blood pressure medicine.
See options on AmazonOrganic beet root powder
Best for: People who also want beet powder for smoothies and baking
Organic powders without added ingredients work in drinks or recipes.
Watch out: Strength varies by brand. Can turn urine pink or red.
See options on AmazonBeetroot juice concentrate
Best for: Athletes who want the form most studies used
ODS reports most studies used beetroot juice or concentrate, with benefits mainly for recreational athletes.
Watch out: Food product, so follow serving sizes. More is not better: one study saw no extra benefit at higher doses.
See options on AmazonQuestions people ask
- What is beet root powder good for?
- Beetroot juice may improve endurance exercise in recreational athletes and lower systolic blood pressure in hypertension. Powder has not been tested as thoroughly.
- Is beet root powder as good as beet juice?
- Unknown. ODS says studies have not assessed whether powders are viable alternatives to juice.
- When should I take beet root powder?
- NOW Foods suggests before a workout. Juice studies often used intake 2.5 to 3 hours before exercise.
- Why is my urine red after beets?
- Beet pigments can color urine pink or red. ODS says this is not a safety concern.
- Does beet root powder lower blood pressure?
- Beetroot juice lowered systolic pressure in a 2022 meta-analysis of people with hypertension. Keep taking your prescribed medicine.
Sources
- Dietary Supplements for Exercise and Athletic Performance: Fact Sheet for Health Professionals (ods.od.nih.gov), NIH Office of Dietary Supplements
- Nitrate Derived From Beetroot Juice Lowers Blood Pressure in Patients With Arterial Hypertension: A Systematic Review and Meta-Analysis (pmc.ncbi.nlm.nih.gov), Frontiers in Nutrition (PMC8965354)
- Beet Root Powder (www.nowfoods.com/products/sports-nutrition/beet-root-powder), NOW Foods