Beetroot powder is made from dried, ground beets. Supplementing with beetroot powder or capsules is an easy way to incorporate the powerful benefits of this superfood into your diet, containing a high level of nutrients and vitamins.

In this article we go through the 7 top benefits of beetroot supplements for your body and compare beet juices and powders to capsules.

Beetroot is a highly ‘functional’ food with impressive health benefits for your body; with applications in treating and preventing certain diseases, beetroot supplements could help you avoid the side effects of synthetic drugs.  

Packed full of essential phytonutrients including betalains, polyphenols, flavonoids and nitrate, beetroot supplements are used to promote cardiovascular health, treat chronic inflammation, and promote energy production [2].

In this article we go through the 7 top benefits of beetroot supplements for your body and compare beet juices and powders to capsules.

What is Beetroot Powder Good For?

Beetroot powder is made from dried, ground beets. Supplementing with beetroot powder or capsules is an easy way to incorporate the powerful benefits of this superfood into your diet, containing a high level of nutrients and vitamins including:

• A
• B1
• B2
• B6
• C
• Choline
• Manganese
• Potassium
• Silica

Top Benefits of Beetroot Supplements:

1. Beetroot Supplements for Blood Pressure: Beetroot contains nitrates which are the main component for lowering blood lipids, glucose and pressure in some chronic diseases  [1].
   
   
2. Prevents oxidative stress thanks to scavenging betalains which have been shown to reduce DNA damage [1].
   
   
3. May enhance athletic performance: nitrate-rich and enhancing the delivery of oxygen to the muscles, which could delay fatigue [1].
   
   
4. Anti inflammatory and may aid in muscle recovery thanks to the interaction between phytonutrients and nitrate in increasing healthy blood flow to muscles [2].
   
   
5. Promotes heart health: Bioactive phytonutrients have been proven as key ingredients in the treatments of several chronic diseases including cardiovascular disease [1].
   
   
6. May protect cognitive function: a reduction in nitric oxide is associated with cognitive decline; beetroot supplements can help to restore the balance of nitrate [2].
   
   
7. Supports gut health: Some studies suggest the bioactive compounds in beetroot powder may modulate gut bacteria and stimulate the production of probiotics [3].
   
   

Disclaimer: This article is intended for informational purposes only and does not attempt to provide medical advice. You should always consult your healthcare provider before commencing a new supplements regime.

Beetroot Juice Vs Powder Vs Capsules: Which is Better?

Consuming the raw beetroot itself is best: you’ll get all the nutrients in their pure form plus the added benefit of fibre which aids in digestion, helping you to absorb those nutrients.

But, if the taste or inconvenience of consuming beet juice puts you off (and has your white shirts pre-soaking as we speak) then powder or capsule supplements may be best for you. 

So, powder or pills?

Beetroot powder supplements are easy to add to smoothies, sauces, and other recipes. One teaspoon of beet powder has the nutrient content of a whole beetroot. Powder is lower in sugar and calories than juice; there’s an added plus for diet conscious people out there.

Powders have several advantages over beetroot pills or capsules, including:

• Absorbed faster, allowing you to experience benefits quickly; particularly helpful for athletes! 
• Higher nitrate levels compared to capsules
• Nitrate begins its conversion process when it interacts with your oral saliva (you won’t get this from a capsule)
• Sweet, earthy taste which adds flavour to many recipes
• No additives needed to form a capsule

Disclaimer: This article is intended for informational purposes only and does not attempt to provide medical advice. You should always consult your healthcare provider before commencing a new supplements regime.

Who Should Not Take Beetroot Supplements?

Certain people should avoid beet powder supplements, including those who;

• Have an allergy to beetroot
• Have low blood pressure
• Are predisposed to kidney stones or have kidney disease

You should consult your healthcare provider prior to beginning any new supplement regime, as dosage recommendations will vary based on age, sex, and pre existing conditions.

Is it Safe to Take Beetroot Supplements Everyday?

Beetroot juices, powders and capsules are generally considered safe for everyday consumption. Any side effects are usually mild, and are often related to over consumption. These include red or black coloured stools and urine, which is not harmful, and the potential risk of increasing blood nitrate levels above the recommended amount. 

You should always consult your healthcare provider prior to beginning any new supplement regime.

How Long Does it Take for Beetroot Supplements to Work?

It depends on the form you are consuming; raw beet juices and supplemental powders are absorbed faster by the body, allowing you to experience potential energy-boosting effects sooner, typically 2-3 hours after consumption.

Capsules, on the other hand, need to be broken down by your stomach acids first, meaning it will take longer for you to experience the benefits. 

What Are The Best Beetroot Supplements?

• WonderFoods Beetroot
  No fillers, sweeteners or preservatives. 100% natural beetroot powder from the Beta Vulgaris root, which is known for its rich nutrient profile. Click on the product to read more.
• Morlife Organic Beetroot Powder
  100% Certified Organic Beetroot (Beta vulgaris). Vibrant colour and excellent taste. Click on the product to read more.
• Power Superfood Beetroot Powder
  Contains only 100% Australian beetroots, processed at a low temperature to preserve nutrients, colour and flavour. Click on the product to read more.
• Mavella Superfoods | Beetroot Powder
  Nothing added, nothing taken away. Australian grown beetroot, 100% pure concentrated nutrition & intense flavour retained from the gentle drying process. Click on the product to read more.
• Planet Organic Beetroot Latte
  A spicy, earthy, fruity latte with certified organic Beetroot Powder (65%), Coconut milk powder, Cinnamon, Ginger. Click on the product to read more.
   

Summary

Beetroot supplements promote vast health benefits including protecting heart, brain and gut health, balancing blood pressure and inflammation while boosting blood flow to muscles for an energy boost.

Medicinal applications for beetroot supplements are attributed to high nitrate levels, phytonutrients and essential vitamins with strong antioxidant properties. 

Beetroot supplements may be beneficial to you where nutritional gaps exist. Powders have the advantage of fast-tracked absorption and may allow you to experience the benefits sooner than you would with a capsule supplement.

References

[1] Chen L, Zhu Y, Hu Z, Wu S, Jin C., 2021. Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8565237/

[2] Clifford T, Howatson G, West DJ, Stevenson EJ., 2015. The potential benefits of red beetroot supplementation in health and disease. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425174/

[3] Medical News Today. Beetroot Powder: Health Benefits, Uses, Side Effects and More. https://www.medicalnewstoday.com/articles/beet-root-powder