Beetroot powder is created using a process that involves beetroot being juiced and then ground at a low-temperature. This process helps beetroot powder to retain nutrients from raw beetroot.
Beetroot powder is known for its slightly sweet taste and earthy aroma, and it holds the same nutritional value as the whole beetroot (1). This characteristic is preserved thanks to a careful production process in which beets are juiced and then ground.
Beetroot powder is consumed in many different forms, including in capsules, smoothie, and beetroot drink powders.
| Nutrient | Amount per 100g of Wet Beetroot |
|---|---|
| Carbohydrates | 9.9 g |
| Protein | 1.7 g |
| Nitrates | 4.8 mg |
Beetroot powder offers a broad panel of important nutrients, including vitamins and minerals. Its high nitrate content has been found to lower blood pressure, while the vitamin C it contains carries out sterilizing, anti-inflammatory, detoxifying, and metabolic functions.
Beetroot powder is also high in fiber, which can promote the excretion of toxins in the stomach, aiding digestion. It is also rich in iodine, a crucial element for human metabolism, and iron, making it an excellent remedy for anemia.
Beets have been well studied for their ability to decrease elevated blood pressure levels, which are a major risk factor for heart disease (2).
In fact, some studies show that beetroot juice could significantly lower levels of both systolic and diastolic blood pressure (3), (4).
The effect appears to be greater for systolic blood pressure, which is the pressure when your heart contracts, rather than diastolic blood pressure, which is the pressure when your heart is relaxed. Also, raw beets may exert a stronger effect than cooked ones (5), (6).
These blood-pressure-lowering effects are likely due to the high concentration of nitrates in this root vegetable. In your body, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels and causes blood pressure levels to drop (7).
Beets are also a great source of folate. Although research has turned up mixed results, several studies suggest that increasing your intake of folate could significantly lower blood pressure levels (8).
However, keep in mind that beets’ effect on blood pressure is only temporary. As such, you need to consume them regularly to experience heart-health benefits over the long term (9).
Several studies suggest that dietary nitrates like those found in beets may enhance athletic performance.
Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells (10).
According to one review, beetroot juice could enhance endurance by increasing how long it takes to become exhausted, boosting cardiorespiratory performance, and improving efficiency for athletes (11).
Promisingly, beet juice has also been shown to improve cycling performance and increase oxygen use by up to 20% (12), (13).
It’s important to note that blood nitrate levels peak within 2–3 hours of consuming beets or their juice. Therefore, it’s best to consume them a couple of hours before training or competing to maximize their potential benefits (14).
Beets contain pigments called betalains, which possess a number of anti-inflammatory properties (15), (16), (17).
This could benefit several aspects of health, as chronic inflammation has been associated with conditions like obesity, heart disease, liver disease, and cancer (18).
One study in 24 people with high blood pressure found that consuming 8.5 ounces (250 mL) of beet juice for 2 weeks significantly reduced several markers of inflammation, including C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a) (19).
In 2014, a study of people with osteoarthritis, a condition that causes inflammation in the joints, showed that betalain capsules made with beetroot extract reduced pain and discomfort (20).
Beetroot juice and extract have also been shown to reduce kidney inflammation in rats injected with toxic, injury-causing chemicals (21).
Still, more studies in humans are needed to determine whether enjoying beets in normal amounts as part of a healthy diet may provide the same anti-inflammatory benefits.
While beetroot powder offers an array of health benefits, improper usage or overconsumption can lead to side effects. As beets contain oxalates, excessive consumption may lead to kidney stones or allergy issues. Beetroot powder is not recommended for individuals with diabetes, diarrhea, or high stomach acidity (22).
Determining the appropriate beetroot powder dosage is challenging. Different products suggest different doses to achieve various effects, and studies about the health benefits of beetroot powder do not specify the dosage required to achieve results. The amount of beetroot powder per day varies. Some suggest 100 mg to 1,500 mg per day (23), but there is not a widely agreed upon amount.
You should talk to a trained healthcare professional if you have questions, especially if you take medication or have certain health conditions.
